Sweet Vinyasa Wednesday 8:30

20 Peeps

4 Drops Ins.
Similar theme as lately. Preparing to move to Visvamitrasana without going all the way there. We were more deliberate with the use of the bricks today. I think we will start to introduce some more supine opening. Talking point was on Avidya and it's four branches and humility of not knowing everything.

Sukhasana
Land
Lean In
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank
Childs Pose
1/4 Dog
Rounded Back

Plank
Dog

Sphinx Vinaysa
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Twisting Hammock Sequence
Twisting Lunge
Twisting Hammock
Low Slinky Lunge
Dog

Shinx/Cobra Vinyasa
Plank
Sphinx
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Twisting Hammock Sequence Other Side

Dog
Rounded Plank
Dog

Cobra Locust Vinyasa
Roll from Dog to Cobra
Land and Lift Legs to Locust
Rock to Cobra
(Schiffmann Style)
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Roll to Standing

Tadasana
Ujayyi Pranayama
OM

Sequence 1
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Warrior 2 Dance (with Heal Lifting ala Doug Keller)
Deep Hip Lunge
3 Legged Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasnaa
Roll up to Standing

Tadasana
OM
Standing Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose with Leg Lift (played with suggesting Leg might extend straight into room)
Deep Hip Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose
Vajrasana

Revolving Head to Knee Pose Both Side
Uppavishta Konasana
Baddha Konasana

Bridge with Blanket and Block
Viparitta Karni with Brick

Rest
(freeform)

Savasana

SWG Saturday 10:45am

14 Peeps
1 Drop In

Opening
Supine over a Bolster
Breath Attention

Transition to Supine with Feet at Wall
Hamstring Stretching with Strap

Transition All Fours
Cat/Cow
Childs
Dog Pose at Wall x 2

Uttanasana at Wall
Roll up to Standing

Side Stretching at Wall x 2
Splat Pose

Uttanasana at Wall

Warrior 2 Dance Both Sides
Wide Legged Forward Fold
Roll up to Standing
Tadasana

Side Triangle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Side Angle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Transition to Floor on Backs
Windshield Wiper
Bridge Pose x 2

Abdominals
Spinal Twisting

Savasana

SWG Saturday 10:45am

18 Peeps or So

a Few drop ins

I am writing this from memory so i might not be exactly on.  We have been working standing poses against the wall.  Played with coordinating a bit and doing away from the wall.  Peak is Parsva Konasana, aka Side Angle Pose.

Supine Hamstring Stretching against the Wall with Strap

Transition All Fours

Cat/Cow

Childs Pose

Wall Dog x 2

(with childs pose in between)

Walk feet to hands for Uttanasana

walk towards wall and press back into wall

Roll up to standing

Rock around the Clock Shoulder Opener against Wall

Splat

Right Angle

Uttanasana

2 Rounds Lunge Salutes

Wide Legged Forward Fold with Pelvis Awareness

Warrior 2 to Lunge to Uttanasna, roll up to Standing

Repeat Other Side

Tadasana

Side triangle Both Sides

Tadasana

Warrior 2 to Side Angle Pose to Lunge to Uttanasna to Standing Both Sides

Tadasana

Squat

Transition to Earth

Windshield Wiper

Bridge Pose Active

Bridge Pose with Brick

Abdominal Release

Easy Spinal Twist

Savasana

Sweet Vinyasa Monday 8:30am

25 peeps

Such a groovy sweet vibe this morning. Just felt like family. Similar pattern as we have been tending towards. Tadasana Alignment with Balance Play and lots of side waist opening.

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

Transition to All Fours

Cat/Cow
Barrel Rolls
Childs Pose

Easy Side Plank Sequence
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Low Side Liner Lunge
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
Palm Prana Ping Pong
HAM

Repeat Sequence 2 Other Side
Repeat Locust 3 Vinyasa and add Dhanurasana
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
Extended Hand to Big Toe Pose Stage 1 Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasnaa
Malasana

Urdhva Upavistha Konasana
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Upavistha Konasana

Sit

Freeform
(not many takers today)

Savasana

Sweet Vinyasa 8:30am Monday

20 peep

1 Drop In

COLD! in the studio. But the energy and number of bodies and what peeps where already set up in allowed us to start sitting. Lots of the side waist opening theme towards balance towards Lotus. The Lotus Work was a total surprise and needs lots of refinement.

Opening
Sukhasana
Forward Fold
Neck Work one side
(Switch Legs and Repeat other Side)

Side Bend Play (switching legs in between)

All fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat
Childs
All Fours
Plank
Dog
Side Dog

Sequence 1
Abdominal Curling from Dog
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat on other Side

Vinaysa 1
Rounded Plank
Dog
Roll to Updog
Roll back to Down Dog

Side Plank Play

Vinyasa 2
Dog
Roll to up dog
Roll back to downdog

Dog
Uttanasana
Roll up to standing

Shoulder Play
Wise Guy and Neck Stretching Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance with Eagle Arms
Warrior 2
Lunge
Dog

Repeat Vinyasa 2

Uttansasana
Roll up to Standing
Tadasana

Repeat Sequence 2

Repeat Vinyasa 2
Uttansana
Roll up to Standing

Tadasana
Balance Play

Knee to chest Balance work (Both Sides)
Uttanasana
Extended Hand to Big Toe Pose Balance (Both Sides)
Uttanasan

Squat
Sit
Upward Facing Upavishta Konasana
Baddha Konasana

Seated Hip Opening Towards Half Lotus and Seated Eye of the Needle Play
(Both Sides)

Transition to Earth

Play with Eye of the Needle and Half Lotus to Lotus Play

Roll up to Sitting
Forward Fold with Lotus or Other Variation

Release and Repeat Other Side

Roll onto Backs
Bridge and Wheel Play
Abdominal and Twisting

Savasana

SWG Saturday 10:45am

14 Peeps

I do not start the mic till everyone is one the bolster, so get your self situated as it feels right. Focus on side waist and inner groin (abductors) opening.

Opening
Supine heart opener on bolster.
Attention to Breath.

Transition to sitting.
Tailbone and Breath Awareness
Easy Side Waist Opening

Transition to All Fours
Cat/Cow
Childs Pose
Alana Sideliner
All Fours

Come to Standing
(From all fours, almost everyone can come up to standing. It feels a little dissonant to my sensibilities. When I am in class I like to be guided and for the transition to be smooth, but from here even O pops right up)

Uttanasana Play
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

3 Rounds Lunge Salutes with Hamstring Play
(I gain a lot of time by doing both sides in one round.)

Tadasana

Wide Stance
Pelvis Awareness and Rotation

Warrior 2 Dance Sequence x 2

Side Triangle Sequence

Tadasana
Uttanasana
Malasana
Transition to Earth

Roll onto Backs
Windshield Wiper
Bridge Pose x 2

Abdominals

Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

20 Peeps
2 Drop Ins

A little cold, but not too bad. Similar sequence as Wednesday. Attention to listening, internal alignment and opportunity. Lots of side waist opening, central aligning and balance. Talk on making room for the tightspots.

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

Transition All Fours

Cat/Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock (with side waist play)
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs
Plank

Side Plank Play

Vinyasa 2
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasnaa
Cowboy Negotiation Pose
Uttananasa
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Vinyasa 3
Dog
Plank
Locust 3
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Repeat Sequence 2
Repeat Vinaysa 3 with addition of a Bow Pose

Uttanasana
Malasana
Mouse Pose
Uttanasna
Roll up to Standing

Balance
Balance Play
Knee to Chest Both Sides
Uttanasana
Extended Hand to Bog Toe Pose Both Sides
Uttanasana
Malasana

Transition to Siting

Urdhva Upavishta Konasana
Baddha Konasana
Roll to Supine

Windshield Wiper
Bridge Pose
Bridge Pose with Leg Lift
Bridge Pose to Viparitta Karni
Country Plow
Country Karni Pidasana
Roll out to Supine
Uttanana Padasana (aka fish variation)
Easy Spinal Twist

Savasana

Sweet Vinyasa, Wenesday 8:30am

19 Peeps

Again, side waist emphasis but also some balance play with emphasis on internal "tadasana" alignment. Standing Extended Hand to Big Toe Pose and Urdhva Upavistha Konasana.
Talk was on making room for the tight spots.

Opening
Sukhasana or Box
Forward Fold
Side Bend Spinal Twist
(Switch Legs and Repeat)

Transition All Fours
Cat Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat

Easy Side Plank Sequence
Childs
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Rounded Plank
Dog
Rounded Plank to Cobra
Locust
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Side Plank Sequence

Vinyasa 2
Dog
Roll into Updog
Roll into downdog

Uttanasana
Cowboy Negotiation
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to
Lunge
Blue Print Side Angle Pose
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Repeat Vinyasa 2

Uttanasana
Malasana
Roll up to Standing

Tadasana
HAM

Repeat Sequence 2 Other Side
Repeat Vinyasa 2

Uttanasna
Malasana
Roll up to Standing

Balance Play Both Sides
Easy Knee to Chest Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasna
Malasana
Bakasana

Upward Facing Seated Angle Pose
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Baddha Konasana

Roll onto Back
Bridge Pose x 2 (optional wheel)

Knees to Chest
Supta Hand to Big Toe Pose with Abdominal Play and Twisting

Savasana

Sweet Vinyasa 8:30am Monday

13 Peeps

1 drop in

Martin Luther King Day.  Excessive focus on side bending and side waist opening.  Oh well.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat)

Transition to All Fours

Cat Cow

Barrel Rolls 

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Back

Neutral

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Side Plank Play

Vinaysa 2

Dog

Plank

Locust 2

Windshield Wiper

Rocket Cat 

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

YAM

Sequence 2

Sun to Lunge

Side Angle Blueprint 

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinyasa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

HAM

Repeat Sequence 2 Other Side

Repeat Vinaysa 3

after Locust 3

Bow Pose

Rocket Cat

Childs Pose

Vajrasana Sit

Half Lord of the Fishes

Cow Tipping

(switch Legs and Switch Side)

Revolving Head to knee Pose

Both Sides

Baddha Konasana

Transition to Backs

Bridge

Upward Facing Bow x 2

Happy Baby Abdominals

Free Form

Savasana

Soft Vinyasa, Saturday 9am

23 Peeps

Such a soft open vibe in the peeps today.

Felt like love.  Felt sweet and tender and moving.  

I have been reading Aurobindo's "Secret of the Vedas" and saw Slum Dog Millionaire Last Night and yesterday afternoon I got to listen to a little Ravi Ravindra.  So the talking themes were:

- our life is providing us with the answers to the questions

- no mountain is worth climbing if we can see it's peak

- the scriptures come alive only when we have the ground of experience to understand them

- tenderness and delight are essential on this path

We focused on lots of side waist opening, twisting and hips and tuned to the quality of listening.  A class can be "good" for many reasons.  Something magic happened today.  And it had nothing to do with anything we did.

Opening

Sukhasana or Box Pose

Soften and Listen, tune towards the quality of intimate tenderness

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Child Pose

Alana Sideliner

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

Plank 

Dog

Vinyasa 1

Side Liner Dog

Plank

Locust

Rocket Cat

Plank

Side Plank Play Sequence

Sequence 1

Lunge

Open Source Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

(I forgot Hammock on this side)

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rolls

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Warrior 2 Dance

Lunge

Twisting Lunge

Hamstring Stretch with External Rotation

Lunge

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

Repeat Sequence 2 Other Side

Repeat Vinaysa 3 with opposite Grip

Childs Pose

Vajrasana Mediation

Half Lord of the Fishes

Cow Tipping

(Switch Legs and Repeat Other side)

Revolving Head to Knee Pose

(this was the pose to "culminate" all the side bending and opening we had been doing.)

Both Sides

Favorite Forward Fold

Sit

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

The emphasis today was on the alignment within Tadasana and side waist opening towards Half Moon Pose.  No real major peak.  More a continual emphasis on paying attention to the currents of the spine.  Talk continued on the opportunity of tight relationships.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Side Liner

1/2 Dog

Rocket Cat

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock with Side Lining

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

External Rotation Hamstring Stretch

Lunge

Dog

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Palm Prana Awareness

HAM

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Sequence 3

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Half Moon

Standing Splits

Pigeon with Wise Guy and Neck Work

3 Legged Dog

Revolved Dog

Dog

Repeat Vinyasa 3

Repeat Sequence 3

Vinyasa 4

Dog

Plank

Bow Pose x 2

Rocket Cat

Childs Pose

Vajrasana Meditation

Cow Tipping

Baddha Konasana Yin Style

Savasana

Sweet Vinyasa 8:30am Monday

16 Peeps

Cold in the Studio.  The heater is broken.  So we started right away.  Similar Sequence as Saturday.  Talk on Suffering and Sutra 1.2.  Lots of emphasis on the Ujayyi and pelvic floor lift.  Long savasana.

Squat

Cowboy Negotiation Pose

Uttanasana

Roll up to Standing

Tibetan 3 Part inhale HA Breath

Arm Prana

Heart Prana

Heart Hand Prana

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Dog

Vinaysa 1
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs

Side Plank Sequence

Repeat Sequence 1 Other Side from Dog

Repeat Vinaysa 1 with Locust 2

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

Attention to Pelvic Floor

Sequence 2

Sun to Lunge

Side Angle Prep

Triangle

Side Triangle

Side Angle Pose

Lunge

Vinaysa 1 with Locust 3

Repeat Sequence 2 Other Side from Dog

Repeat Vinaysa 1 with Locust 3 (opposite Grip)

Childs Pose

Side Plank Demo

Side Plank Pose Play

Vinyasa 1 with Locust 2

Childs Pose

Vajrasana Mediation

Navasana and levitation Play

Bridge Pose x 2 (optional wheel)

Rock and Roll to Sitting

Revolving Head to Knee Pose

Upavistha Konasana

Upward Facing Upavistha Konasana

Rolling

Sukhasana both sides

Sit

Savasnaa

Soft Vinyasa, Saturday 9am

16 or so Peeps

Theme: Mulabandha and Stepping off the path of suffering and finding ease with less effort.

It was cold in the studio, so we started off actively.  I am writing this from memory, so might not be exactly correct.

Squat

Cowboy Negotiation

Wide Uttanasana

Malasana

Wide Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Mula Bandha Play

Heart Tapping

Tadasana

Ujayyi Breathing

YAM

Sequence 1

Lunge

Hammock

Warrior 1

Twisting Lunge

Dog

Easy Side Plank Sequence

Repeat Sequence 1 Other Side from Dog

Uttanasna

Roll up to Standing

Heart Hand Prana Play in Preparation for Side Plank Work.

Sequence 2

Sun to Lunge

Side Angle Prep Pose

Triangle Pose

Side Triangle

Side Angle Pose

Lunge

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

PLank

Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 1 with Locust 2

Demonstration of Side Plank with Suggestion to find the Lines more Energetically.

Side Plank Play Both Sides

Vinyasa 1 with Locust 3

Childs Pose

Vajrasana Meditation

Levitation Play

Transition onto Backs

Bridge Pose x 2

Roll up to Sitting

Favorite Forward Fold

Sit

Savasana

Soft Vinyasa, Saturday 9am

20 Peeps

Light open young energy today.  I got called out twice today.  Once for being in yoga journal and again cuz it's my birthday.  So the class sings happy birthday.  We focused on the swamp monster to cactus action.  Side waist opening, slinky lunges, warrior 1's, upward facing bow. Talk is along similar lines as usual.  The difficulty of self study and allowing all the shadows to be there for depth.

Sit

Sacrum Play

Forward Fold Sidelined

Side Bend

(switch legs and repeat other side)

Transition to All Fours

Plank

Dog (with side waist emphasis)

Easy Side Plank Sequence

Plank

Side Plank Variation

Cat/Cow

Plank

Dog

(Repeat on Other Side)

Lunge Sequence 1

Low Lunge with Side Exploration

Hamstring Stretch with Tailbone and Hip Rotation Awareness

Lunge

Dog

(Repeat Other Side)

Vinyasa 1

Roll into Rounded Plank

Roll into Cobra

Rest. Windshield Wiper.

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Awareness

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

YAM

Standing Sequence 1

Sun to 

Lunge

Swamp Monster Warrior to Cactus Warrior

Twisting Lunge

Lunge

Vinaysa 1

Repeat Standing Sequence 1 Other Side

Repeat Vinyasa 1 but 

Transition to Rocket Cat

Dolphin Plank

Sphinx

Rocket Cat

Plank

Dog

(at this point i still thought we might make our way to sirsasana/bakasana play)

Uttanasana

Malasana

Bakasana

(I thought we would be doing it again, so i did not offer too much instruction, but instead was doing a litmus test for the mood of the group).

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Standing Sequence 2

Sun to 

Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 with Hands @ Heart

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 2

Dog

Roll into UpDog

Roll into Downdog

Repeat Standing Sequence 2 Other Side

Vinyasa 2

Childs Pose

Vajrasana Meditation

(I hesitated here.  Felt like energy should be kept up a little longer even though we only had 15 more minutes.  Camel was an option but went towards Upward Facing Bow to keep the "cactus arm" theme).

Transition onto Backs.

Bridge

Upward Facing Bow

Rest Supine with Legs Crossed into Hips.

Roll up to Sitting

Paschimottanasana

Savasana

Soft Vinyasa Saturday 9am

18 peeps

Last night I dreamed of talking about the nervous system in class, but got the hit to teach the mechanics of Chaturanga. We never do chaturanga, so learning the mechanics might have seemed a little silly, but the Crib is coming up and Uschi is teaching stronger, so maybe those were the pulling forces. I imagined that we might also have time to get into the mechanics of viparita karni but we did not.

Sit.
(I still am not sure how the sitting got so good all of sudden. It's like the space holds all of us. There is nothing to say, but sometimes I forget and give instruction).

Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition All Fours
Plank
Dog

Vinyasa 1
Dog
Plank
Sphinx with Neck Work
Windshield Wiper
Rocket Cat
Plank

Easy Side Plank Variation Sequence
Plank
Easy Side Plank
Locust
Windshield Wiper
Rocket Cat

Repeat Easy Side Plank Variation Sequence on the Other Side

Dolphin Plank
Praying Sphinx
Rocket Cat
Plank
Dog

Low Lunge Sequence 1
Low Lunge with Side Rolling and Exploration
Hamstring with Anatomical Awareness
Lunge
Dog

Repeat Low Lunge Sequence Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Understanding
Wise Guy Sequence

Tadasana
Cactus Arm Action to "Cigarette Girl" (being renamed to Concession Girl)
to look and discuss Chaturanga/Plank
Interlaced Finger Shoulder Stretch
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Lunge Sequence 2
Sun to
Lunge
Twisting Lunge
Hammock Pose
Deep Low Lunge
Side Angle Pose
3 Legged Dog
Dog

Vinyasa 3
Plank
Drop to Knees
Girly Pushups
Locust
Plank
Dog

Repeat Lunge Sequence 2 on the Other Side

Repeat Vinaysa 3
(geek out on chaturanga using Cobra shoulders)

Uttanasana
Roll up to Standing
Tadasana

(if i had had the time i would have gone through the cigarette girl arms again and detailed out standing viparita karni here)

Lunge Sequence 3
Sun to
Twisting Lunge
Side Angle Prep
Triangle
Side Triangle
Open Triangle
Wrapped Triangle
Side Angle Pose with Wrap
Lunge
3 Legged Dog
Revolved Dog
Dog

Vinaysa 4
Dog
Plank
Chaturanga with a little hold
Locust
Plank
Dog

Repeat Lunge Sequence 3 Other Side
Repeat Vinaysa 4
without Locust
Rocket Cat
Childs

Vajrasana Meditation

Transition Onto Backs
Bridge Pose 2x
Second time into Viparitta Karni
Plow
Roll out to Supine
Fish Variation

Easy Spinal Twist
Savasana with Blanket Roll under Neck and then Removal

Sit

Sweet Vinyasa 8:30am Monday

12 Peeps

1 Drop In

Sit.

Opening

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat

Transistion onto All Fours

Plank 

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha and Stage 1 Nauli Kriya Play

Heart Hand Prana Connection

Tadasana

Ujjayi Pranayama

OM

Sequence 1

Sun to 

Twisting Lunge

Hammock

Horse with "Twist and Dip"

Warrior 2 Dance

Lunge

Vinyasa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Lift Extension Stretch and

Repeat Sequence 1 on Other Side

Repeat Vinyasa 1

Side Plank Sequence

Vinaysa 2

Dog

Updog

Downdog

Uttanasana

Roll up to Standing

Tadasana

Sequence 2

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Deep Hip Opener

Pigeon

Vinyasa 3

3 Legged Dog

Revolved Dog

Down Dog

Updog

Down Dog

Leg Lift Extension Stretch

Repeat Sequence Other Side

Repeat Vinyasa 3

Uttanasana

Complete Sun to Tadsasana

Standing Sirsasana Prep

Sun to Dog

Headstand Prep

Headstand Play

Childs Pose

Vajrasana Sit

Transition onto backs

Bridge Pose

Bridge Pose to Viparitta Karni

Plow

Karni Pindasana

Roll out to Supine.

Fish Pose Variation

Knees to Chest

Roll up to Sitting

Favorite Seated Forward Fold

Sit.

Savasana