Sweet Vinyasa Yoga, Monday @ 8:30am

Sweet Vinyasa: Towards the Bind

17 Peeps

Yoga is a practice of Self Love.  Making room for more of ourselves.  Somewhat in contrast to the talk, we moved towards binding in Extended Angle Pose.  We use the attention of the breath to open the back body.  This practice does not dwell in lot of technical details.  We chant up the chakras like we have been doing, playing with the element qualities that we have been honing for the last several weeks, but the flow assumes some familiarity with what we usually do.  I do not recommend this as a first time Lulu Video.

Opening

Sukhasana with Forward Folding and Easy Backbending
(Attention to breath in front and back of body)
Side Bending
(Attention to breath in side ribs)

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Half Dog Pose
Rounded Cat

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Earth and Water Elements

Ujayyi Pranayama
Fire Element

LAM
Sun to
Sequence 1
Lunge
Hammock
Low Inside Lunge
3 Legged Dog

Dog

Repeat Sequence 1 Other Side

Dog
Vinyasa 1
Rounded Plank
Dog
Plank
Baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
VAM
Sun to Sequence 2
Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Vinyasa 2
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
RAM
Sun to Sequence 3
Lunge
Side Angle Blueprint
Triangle
Open and Rounded Triangle
Side Triangle
Side Angle Pose
Low Deep Inner Lunge
3 Legged Dog
Dog

Vinyasa 3
Rounded Plank to Updog
Down Dog

Repeat Sequence 3 Other Side

Vinyasa 3

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Bound Side Angle

(DEMO)

3 Legged Dog
Dog

Repeat Vinyasa 3

Repeat Sequence 4 Other Side

Repeat Vinyasa 3

Childs Pose

Half Lord of the Fishes Pose
Cow Face Pose

Repeat Other Side

Transition to Supine
Bridge Pose

Country Shoulder Stand
Country Plow
Country Karni Pidasana
Roll out

Uttana Padasana (Fish Variation)
Supine

Easy Spinal Twist
Knees to Chest

Savasana

SWG Sunday 10:00am

12 Peeps
2 Drop Ins


Crescent Moon seemed to be the peek. We worked the shoulders and the hamstrings. Theme was to create the intimacy with ease. This class was fun to teach. The last 4 classes before this felt flat and uncreative. While simple, I started to be able to say the latest curiosities for me more clearly. Sutra 2.46, sthira sukham asanam was the main teaching.

Opening
Impressing the Heart
Windsheild Wiper
Tailbone Awareness
Shimmy

Hamstring Stretch at Wall with Strap

Supine Extended Tadasana

Transition to Sitting

Sukhasana
Easy Relaxed Side Waist Stretch
Side Bending "for real"
Forward Folding over Legs

Transition to Vajrasana on Bricks
Shoulder Rotation Awareness
50s Bust Enhancement Exercise
Arm Extension over Head

Even Cowgirls Get the Blues
Solo and With Partners

Down Dog
Uttanasana
Roll up to Standing

Tadasana
Ujayii Pranayama

4 Rounds of Lunge Salutes with Dog
(2 Rounds with Full Crescent Moon)

Childs Pose
Transition onto Backs

Bridge Pose x 3 with emphasis on the exhale
Knees to Chest

Easy Spinal Twist

Savasana

Stiff White Guy Yoga, Saturday 10:45am

5 Peeps

Everyone was standing when it was time to start class, so we rolled with that.

Opening
Dangling bent knee Uttanasana
Malasana
Uttanasana
Roll up to Standing

Erich Schiffmann Hokey Pokey
Full Body Shaking
Heart Prana Pounding (Stage 1)

Lebowski Arm Circles

Wall Work
Sequence 1
Shoulder Opener Both Sides
Wall Slat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Wall Work Sequence 1 with Leg Lift in Right Angle


Towards Warrior 3
Sequence 1
Pyramid with Arms Overhead Both Sides
Tadasana
Uttanasana
Malasana
Uttananasa
Roll up to Standing

Sequence 2
Pyramid with Arms Overhead to Baby Lift Off Both Sides
Tadasana
Uttanasana
Malasana
Uttananasa
Roll up to Standing

Sequence 3
Parsvottanasana
Pyramid with Arms Overhead to Baby Lift
Warrior 3
Tadasana
Parsvottanasana Other Side
Pyramid with Arms Overhead to Baby Lift
Warrior 3
Tadsasana
Uttanasana
Malasana
Uttananasa
Roll up to Standing

Tadasana
2 rounds Crescent Moon Lunge Salutes
Childs Pose

Sphinx
Rest
Baby Cobra
Rest
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest

Roll onto Backs
Knees to Chest
Eye of the Needle Both Sides

Hamstring Stretch @ Wall with Strap

Savasana

Stiff White Guys Saturday @ 10:45am

11 Peeps
Totally mixed group. Everyone was late. A new father and his daughter. A woman on crutches. A man who is recovering from knee surgery. Another man with a frozen shoulder. And a woman who came in 30 minutes late.

Took everything I had to just keep driving the yoga bus and allow for the chaos.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy
Hamstring Stretching with Strap and Feet against a wall
Supine Utthita Tadasana

Transition to Sitting

Easy Casual Wimpy side Bending
Side Bending "for Real"

Transition to Standing forward Fold
Roll up to Standing

Lebowski Shoulder Openers
Shoulder Stretching at Wall
Splat
Uttanasana at Wall
Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
1/2 Salutations
3 Rounds of Lunges, progressively more difficult

Childs Pose
Transition onto Backs
Windshield Wiper

Bridge Pose x 2
Eye of the Needle

Easy Spinal Twist

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

1 Drop In

Opening

Legs up the Wall

Eye of the Needle Both Sides

Legs Wide

Transition to sitting

Strap and Block Work to Establish Leg Lines

Uttanasana at Wall

Roll up to Standing

Bound Tadasana with Shoulder Work and Forward Fold

Tadasana

Ujayyi Pranayama

Five 1/4 Salutation

3 Rounds Lunge Salutes progressively more difficult

Childs Pose

Virasana on 2 Blocks

Shoulder Work

Even Cowgirls Get the Blues Asana (formally Hitchhiking Dolphin)

Partner Work with Shoulder

Down Dog Play x 2

Childs Pose

Supported Bridge Pose

Supported Viparitta Karani

Supported Supine Baddha Konasana

Savasana

Sweet Vinyasa, Monday 8:30

November 9, 2009

18 Peeps or so
We used a similar alignment of the shoulders towards chaturanga and sirsasana 2. Theme continued to be allowing for the space to listen to the instructions in our hearts.

Opening
Sukhasana
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Easy Side Plank
Childs Pose
"Even Cowgirls Get the Blues" (formally known as "Hitchhiking Dolphin)
Childs Pose
Plank
Dog

Lunge Sequence 1
Lunge Sequence 2

Sphinx Vinyasa
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana and Shoulder Opening and Standing chaturanga and Plank Play

YAM

Sequence 1
Sun to Twisting Lunge
Hammock
Warrior 2 Dance
Dog

Plank
"Girly PushUps"

Low Cobra to Locust Vinaysa
Rocket Cat
Childs Pose
Plank
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Girly Pushups
Low Cobra to Locust Vinyasa
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM

Sequence 2
Sun to Twisting Lunge
Hammock
Reverse Triangle to Peaceful Warrior to Warrior 2
3 Legged Dog
Dog

Plank
chaturanga
Locust
Rocket Cat
Childs Pose

Repeat Sequence 2 Other Side

Plank
chaturanga
Locust
Rocket Cat
Childs Pose

Sirsasana 2 Play in Stages

Windshield Wiper
Bridge Pose x 2

Eye of the Needle to Eagle Twist
Knees to Chest

Savasana

Sweet Vinyasa Yoga, Wednesday @ 8:30am

18 Peeps

Similar as lately. Play with Shoulders to then allow for enough space of individual exploration towards headstand, forearm balance or handstand. This sequence gives me a lot of space to be available for individuals which i really like. Dharma centered around creating the space and ease with which to slign and allow the slogan of today to become true for you.

Opening
We explored the Marma Points of the arms.
Easy Sukhasana Side Bending
Side Bending "For Real"

Transition to All Fours
Easy Side Plank
Childs

Vajrasana
Shoulder Rotation
Chest Press Actions
Hitchhiking Dolphin
Childs Pose

Plank
Dog

Crescent Moon Both Sides

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana with Grounding Attention
LAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Dog

Locust Vinyasa

Repeat Standing Sequence on Other Side from Dog

Locust Vinaysa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence 2 Other Side

Locust Vinaysa

Childs Pose Rest

Transition to Wall
Play with hitchhiking Dolphin, half headstand, half handstand and own varieties for about 8 minutes.

Rest.

Hamstring Stretching @ Wall with Strap

Savasana

Sit

Sweet Vinyasa Yoga, Monday @ 8:30am

13 Peeps

Similar focus on the shoulder actions useful for headstand, forearm balance and handstand. More play time. Dharma talk on the transformation process of the Caterpillar to the butterfly.

Opening
Sukhasana
Forwards Folding and Side Bending

Shoulder Rotation Awareness
Neck stretching

Roll onto all fours
Easy Side Plank Both Sides
Childs Pose

Vajrasana
1950s chest press
Wrapping Action with Block

Plank
Dog

Crescent Moon on Both Sides
Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana with attention to Grounding
LAM
Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Locust Vinyasa

Repeat Sequence 1 Other Side

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence on Other Side from Dog

Locust Vinyasa

Childs Pose

Headstand Prep

Main Focus
play at Wall
with Headstand, forearm balance or half handstand
or play without wall

about 6 minutes play time

Hamstring Stretching @ Wall with Strap

Savasana

Soft Vinyasa Yoga Saturday 9am

36 Peeps
Class was free for Peace Day.
Too crowded, maybe. But fun.

Opening
Supine
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Awareness

Roll up to Sitting
Sukhasana
Easy Wimpy Side Bending
Side Bending "for Real"

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Vajrasana with Shoulder Rotation awareness
Chest Press Understanding

Rotation Understanding san and con block (trading between each other)

Plank to Dog
Crescent Moon on both Sides

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Traingle
Side Triangle
Side Anlge Pose
Down Dog

Locust Vinyasa

Repeat Standing Sequence Other Side

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence Other Side from Dog

Locust Vinyasa

Childs Pose

Transition to Backs
Bridge Pose x 3

Knees to chest
Eagle Twist
Knees to Chest

Savasana

Stiff White Guy Yoga, Saturday 10:45am

13 Peeps

I did not blog this out on Saturday, so below is from memory.

We continued on this slow arc of the shoulders. Developing Awareness and Understanding of the Anatomy and movements useful for moving towards headstand.

Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Play

Transition to Kneeling
Shoulder Rotation Play
Chest Press Understanding

Shoulder Wrap with Brick
Dolphin Play

Wrist Stretching
Plank to Down Dog Play
(looking at use of Bricks to help wrists)
Childs Pose

Repeat Down Dog Sequence moving towards Uttanasana

Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
2 Rounds Lunge Salutes

(think there might be something else here)

Transition to Wall

Half Headstand @ Wall

Transition onto Backs
Hamstring Stretching @ Wall with Strap

Savasana

Stiff White Guy Yoga, Sunday 10:00am

16 Peeps
2 New Peeps

We continued on this slow arc of the shoulders. Developing Awareness and Understanding of the Anatomy and movements useful for moving towards headstand.

Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Play

Sukhasana
Easy Side Bending
Side Bending "for real"

Transition to Kneeling
Shoulder Rotation Play
Chest Press Understanding

Shoulder Wrap with Brick
Dolphin Play

Wrist Stretching
Plank to Down Dog Play
(looking at use of Bricks)
Childs Pose

Repeat Down Dog Sequence moving towards Uttanasana

Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
2 Rounds Lunge Salutes

Standing Locust @ Wall x 2
Uttanasana
Malasana

Transition to Earth

Half Headstand @ Wall

Transition onto Backs
Hamstring Stretching @ Wall with Strap

Savasana

Sweet Vinaysa, Wednesday @ 8:30

13 peeps

Similar sequence as lately. Shoulder understanding towards headstand, forearm balance and handstand play. Talking points on cultivating the feeling of ease and becoming your own drug store.

Opening
Sukhasana Forward Fold and Chest Press (Both Sides)
Transition to All Fours
Easy Side Plank
Childs

Shoulder Rotation Awareness
And discussion about the Levator Scapulae
Shoulder Wrap Understanding with a Brick

Plank And Down Dog Geek Out

Crescent Moon on Both Sides
Plank
Locust
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana with Emphasis on GROUNDING

LAM
Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinyasa
Childs
Plank
Dog
Uttanasana
ROll up to Standing

Tadasana with Grounding
HAM
Repeat Standing Sequence with Side Splits after Squirt

Locust Vinyasa
Childs Pose

Transition for Half Forearm Balance with Brick
Headstand Play
Handstand Play with an emphasis on finding the Arch and Ease

Childs Pose

Bridge Pose

Hamstring Stretching with Strap @ Wall

Savasana

Stiff White Guys, Sunday 10am

12 Peeps
4 New Drop Ins

Attention to the rotation of the hips and shoulders leading up to half headstand at the wall.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Sequence

Rotation Understanding

Sukahsana with Easy Wimpy Side bending
Second Round of Side bending

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Tadasana
Utthita Tadasana

Wall Work
Traction Action
Pec Openers (3 Spots on Each Side) at Wall
Traction Action
Right Angle Pose
Uttanasana
Tadasana

Ujayyi Pranayama
1/4 Sun Salutations
2 Rounds Lunge Salutes
Childs Pose

Shoulder Rotation Opening on a Brick Play

Plank to Dog to Belly to Locust to Childs (x2)
Headstand Prep
Half Headstand @ Wall Play

Hamstring Opening @ Wall with Strap
Savasana

Stiff White Guy Yoga, Saturday 10:45am

12 Peeps

Opening
Supine
Impressing the Heart with Shoulder Play

Windshield Wiper
Eye of the Needle

Sukhasana with Side Bending
Uttanasana
Roll Up to Standing

Shoulder Rotation Awareness
Shoulder Blade Awareness Exercise

Transition to a Wall
Shoulder Blade Traction Action
Pec Stretching @ Wall (3 spots each side)
Shoulder Blade Traction Action to "Standing Cobra"

Transition Back to Front of Mat
2 Rounds Lunge Salutes

Sphinx
Locust x 2
Roll onto Backs

Hamstring Stretching with a Strap @ Wall

Savasana

Sweet Vinyasa, Wenesday 8:30am

18 peeps Total
1 New

Similar sequence on monday with attention to the rotation of the hips and shoulders in prep for lotus sirsasana.

Opening
Supine
Windshield Wiper
Eye of the Needle Play
Internal and External Rotation Understanding

Sukhasana with Side Bending

All Fours
Easy Side Plank
Childs Pose

Plank Dog
Crescent Moon on Each Side
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Understanding

Tadasana
LAM
Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana A
Warrior 2 Dance to Warrior
3 Legged Dog
Dog

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM
Repeat Standing Sequence Other Side

Childs Pose
Shoulder Play with Blocks

Headstand Play
(Lotus Demo)
5 Minutes on own

Bridge Pose
Bridge to Viparita Karani
Plow
Karni Pidasana
Roll out to Supine

Uttana Padasana

Eagle Twisting

Savasana

Stiff White Guys Yoga, Saturday 10:45am

18 Peeps
1 Drop In

Again, I split for LA right after class for a workshop with Doug Keller at the Hub, so these notes are from memory.

We focused on the movements of the hips and shoulders with Down Dog as our peak pose today.

Opening
Impressing the Heart
Windshield Wiper
Hip Rotation Understanding
Eye of the Needle Play

Roll up to Sitting
Baddha Konasana Tailbone and Hip Rotation Understanding
Malasana
Uttanasana
Roll up to Standing

Shoulder Shrugs
The Lebowski
Shoulder Openers with Strap

Tadasana
Ujayyi Breath Awareness
1/4 Sun Salutations

2 Rounds of Lunge Salutes
Transition to Childs Pose
Plank to Dog Pose to Childs Pose
Plank to Dog to Belly

Sphinx Pose x 2
Roll onto Backs
Bridge Pose x 2

Knees to chest
Spinal Twisting

Savasana

Soft Vinyasa Saturday 9am

28 Peeps
12 Drop Ins

I did not blog this out right away cuz I went to LA for a workshop with Doug Keller at the HUB right after SWG. So this is from memory, but prob. pretty close.

We focused on the rotation of the hips and the shoulders, making our way eventually to headstand. Talk on "God is in the details" and Sutra 1.1.

Opening
Supine
Windshield Wiper
Hip Rotation Awareness
Eye of the Needle Sideways Play

Roll up to Sitting
Baddha Konasana Tailbone and Hip Rotation Awareness
Sukhasana with Side Bending

Transition to All Fours
Easy Side Plank
Childs Pose
1/4 Dog

Plank
Dog

2 Rounds of Lunges from Dog with Shoulder Opening

Uttanasana
Malasana with Hip Play
Uttanasana
Roll up to Standing

Utthita Tadasana with Shoulder Awareness
Interlaced Finger Shoulder Stretch
Roll up to Standing

Tadasana
LAM

Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinaysa
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Tadasana
Repeat Standing Sequence Other Side

Locust Vinyasa
Childs Pose

Vajrasana
Shoulder Stability Awareness

Headstand Prep Play

Headstand Play with Wall Work

Childs Pose

Transition onto Backs
2 Bridges with Viparita Karani/Plow/Karna Pidasana Option

Uttana Padasana

Eagle Spinal Twisting
Knees to Chest

Savasana

Sweet Vinyasa, Monday 8:30

15 Peeps
1 Drop In

There was not really a dharma talk on my tongue this morning. I shared again About the Doug keller piece on Facebook and the importance of our work being collaborative.

We moved towards headstand by geeking out on the shoulders throughout the sequence.

Opening
Sukhasana
Easy Wimpy Side Bending
Easy Wimpy Twisting
Forward Folding

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
The Lebowski
Utthita Tadasana
Interlaced Finger Stretch Overhead
Roll up to Standing

Tadasana
2 Rounds Lunge Salutes with Shoulder Opening in the Lunges

Standing Sequence
YAM
Sun to Lunge
Hammock
Horse with Eagle Arms
Warrior 2 Dance
Crescent Moon with External Rotation
Hamstring Play
3 Legged Dog

Locust Vinyasa
Childs

Slow and Deliberate attention to the shoulders while on All Fours
(i was still wondering about going into handstand here, so prepped for it just in case)
Plank
Dog
Uttanasana
Roll up to Standing
Tadasana
YAM

Repeat Standing Sequence Other Side

Locust Vinyasa
Childs Pose

Vajrasana
Shoulder Prep (cool technique that heather tiddens taught me many moons ago)
Headstand Prep Pose
Headstand with feet on Wall
Headstand Option

Childs Pose
Transition to Backs

Bridge x 2
Option to Play with Wheel or Move Towards Viparitta Karni

Supine abdominal hamstring Stretching
Eagle Twisting Sequence
knees to chest

Constructive Rest pose

Savasana

Stiff White Guys Yoga, Sunday 10am

11 Peeps

Mostly Athletic Men in their 50s today.

I am still obsessed with the Shoulder Joint and getting understanding since reading Doug Keller's shoulder article. So we focused on that.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Side Liner Play

Roll up to Sitting

Sukhasana Foreword Fold with Hip Rotation Understanding
Side Bending

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
The Lebowski
Strap Work
Utthita Tadasana with Shoulder Understanding

Transition to Wall
Splat
Right Angle Pose
Lunge
Right Angle Pose
Lunge
Right Angle Pose
Uttanasna
Roll up to Standing

Demo of Right Angle Pose and Shoulders
Wall Dog x 2 with Childs Pose

turn to face middle of room

Dog Sequence
All Fours
Plank
Dog
Belly
Sphinx
Rocket Cat
Childs Pose
(Repeat Dog Sequence)

Headstand Prep into Middle of Room
Headstand with 3 Blocks at Wall x 2
Rest Childs Pose

Bridge Pose x 2
Supine Hamstring Stretching using Strap and Wall

Savasana

Sit

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

Quite a few old timers today, so that is fun.

Opening
Impressing the Heart
Windshield Wiper
Latest Eye of the Needle Opener
Hip Rotation Awareness

Sukhasana with Tailbone and Hip Understanding
Foreword Fold Both Sides
(this is hard for a lot of the guys. but if they don't taste it here, where else are the gonna?)

Uttanasana
Roll up to Standing

Rotation of Shoulder Understanding with Attention to the Shoulderblades
The Lebowski Shoulder Opener
Interlaced Hand Side to Side opener Behind the Back
Uttanasana
Roll up to Standing

Transition to Wall
Splat
Right Angle Pose
Wall Lunge
Right Angle Pose
Wall Lunge
Right Angle Pose
Uttanasana
Roll up to Standing

Demo of Shoulders in Right Angle and Down Dog

Wall Dog x 2 (with Childs Pose as Rest)

Plank
Dog
Plank
Childs

Plank
Dog
Plank
Lower to Floor and Rest

Sphinx Pose x 2
Locust x 2
Roll over onto Backs

Hamstring Stretching Using the Wall as a Prop

Savasana