SWG Saturday 10:45am

13 Peeps

2 Drop Ins

I have been teasing the SWG group towards headstand.  Bite size so no body knows really what's happening and then I imagine one day soon, many of them will be able to pop up into headstand no problem.  So today we worked the hamstrings and breath and shoulders and neck and inversions in prep.

Opening

Supine on a Bolster

Attention to Breath

Transition to a Sukhasana

Tailbone and Breath Awareness

Side Bending

(Switch Legs and Repeat Other Side)

Transition to Standing

Uttanasana Play with details about the pelvis in Forward Folds

Transition to a Wall

Wall Sequence 1

Splat

Right Angle Pose

Uttanasana

Around the Clock Shoulder Opener

Repeat Wall Sequence 1

Tadasana

Rocket Dog at Wall 2x with Childs Pose

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy

Tadasana with 1/2 Sirsasana SHoulder Exercise

(Both Shoulders)

Standing Sirsasana Prep

3 Blocks at the Wall

1/2 Sirsasana Play

Vajrasana Meditation on 2 Blocks

(Tailbone to Ajna Chakra Root Pranayama Exercise)

Bridge Pose with a Brick under Sacrum

Back Release

Savasana

 

SWg Sunday 10:00am

13 Peeps

Request for hips and shoulders.  We moved towards Headstand Preps.

Supine with low back sacrum awareness and breath awareness.

Hip Rotation Understanding Sequence with Hamstring Stretching.

Baddha Konasana Tailbone and Hip Rotation Awareness.

Uttanasasa

Shoulder Shrugs

The Lebowski

Rotation Awareness

Strap Work

Transition to Wall

Wall Sequence

Splat

Right Angle

Uttanasana

Roll up to Standing

Ujayyi Pranayama

Repeat Wall Sequence with more attention to the breath

Repeat with Breath Attention and Hip Rotation Attention

Wall Dog Play x 2

Shoulder Opener/Strengthener with and w/o Brick

Standing Sirsasana 1

3 Block Method @ Wall

Childs Pose

Supported Bridge with Brick

Happy Baby

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

18 Peeps

One New Drop In

Similar Theme as the last week.  Breath Awareness.  Swamp Monster and Cactus towards Warrior 1 Play. Bakasana Play.  Today we did Sirsasana 1 instead of 2.  Theme: Start to show up as your full self.

Sit

(I am struggling with how much to say.  Most of the time it feels like nothing needs to be said, but sometimes I compel myself to be of assistance)

Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Weight Understanding in Hands

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp/Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to 

Lunge

Swamp Warrior to Cactus Warrior

Pyramid Variation

Lunge

Vinaysa 1

Dog

Rounded Plank

Cobra

Windsheild Wiper

Rocket Cat

Plank

Dog

Repeat Standing Sequence 1 on Other Side from Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Bakasana

Malasana

Mouse Pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to

Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 Variation

Standing Splits

Twisting Lunge

Vinyasa 2

Dog

Roll to Updog

Roll to Downdog

Repeat Sequence 2 Other Side from Dog

Vinyasa 2

Uttanasana

Malasana

Bakasana

Malasana

mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

Inverted Sirsasana 1

Interlaced Shoulder Stretch

Uttanasna

Dog

Sirsasana 1 Prep

Then Open Class

Sirsasana or something else

Childs Pose

Vajrasana Meditation

OM x 2

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Forward Fold

Savasana

Sweet Vinyasa 8:30am Monday

20 peeps

3 Drop Ins

High energy.  Lots of great breathing.  Still messing around with Swamp Monster/Cactus.  Moved towards Bakasana and Sirsasana 2 Play.  A little rushed cuz did not get to it till we were 20 minutes from the end, but felt like a good rough draft.

Sit

Sukhasana

Sacrum Play

Forward Folds with Side Extension

Side Bend

(Switch Legs and Repeat Other Side)

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Lunge Sequence 1

Low Lunge with Front Thigh Exploration

Hamstring Exploration

Lunge

Dog

(Repeat Other Side)

Vinyasa 1

Dog

Roll into Rounded Plank

Roll into Cobra

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Rotation Play

Swamp Monster/Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi 

YAM

Standing Sequence 1

Sun to 

Lunge

Swamp Monster Warrior

Cactus Warrior

Twisting Lunge

Vinyasa 1

Repeat Standing Sequence 1 Other Side

Vinyasa 1

Malasana

Bakasana

Uttanasana

Roll to Tadasana

HAM

Standing Sequence 2

Sun to Lunge

Swamp Warrior/Cactus Warrior

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Vinyasa 2

Dog

Roll into Updog

Roll back to DownDog

Repeat Standing Sequence 2 Other Side

Vinaysa 2

Uttanasana

Malasana 

Bakasana

Uttanasana

Roll up to Tadasana

Cactus Action to Standing Sirasana 2

Shoulder Stretch

Malasana

Sirsasana 2 to Bakasana Play

(this was rushed.  might have been more conservative to drop into childs pose after last vinyasa and do a little camel..but this is what happened)

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes Pose

Wide Baddha Konasana

Savasana

Soft Vinyasa, Saturday 9am

18 Peeps

Such a sweet and easy energy today.  Felt fun and delightful.  The talk riffed off my last 2 days with Martha Ringer.  Wrote about that here.  The idea of organization as death.

Sit.

Opening

Easy Cross Legged Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Dog

Vinasya 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence 1 with inner and outer line play in lunge

repeat Vinaysa 1

Repeat HLS Other Side

Vinaysa 2

Dog

Roll to Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Heart Prana with Ujayyi

Heart Hand Extension Play

Heart Hand Prana

Ujayyi Breath

Tadasana

YAM HAM OM

Standing Sequence

Sun to

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Repeat Vinyasa 2

Uttanasana

Complete Sun to Tadasana

Repeat Standing Sequence Other Side

Vinaysa 3

Dog

Roll to Updog

Roll to Down Dog

Side Plank Sequence

with Vinaysa 3 b/w Sides

Repeat Vinyasa 3

Uttanasana

Malasana

Mouse Pose

Uttanasna

Complete Sun to Tadasana

Inverted Sirsasana Play

Sun to Dog

Childs

Sirsasana Prep

5 minutes on own

either Sirsasana or Variation thereof...

i offered individual help

i did not give much instruction in this direction today, but rather left it up to peeps

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes

Cow Face Pose

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Sit

Soft Vinyasa, Saturday 9:00am

19 Peeps
Lots of new People

I assumed class was going to be small today cuz everyone was coming to the workshop. But it was full of new peeps. Today I got called out. I made an absolute statement. Something to the effect of "things always work out for the best." A student challenged me in regards to Iraq. I will be more careful in making absolute statements.

Opening
Baddha Konasana Rubbing Feet
Side Saddle, thumb outside lines of legs
Baddha Konasna, thumb inside lines of legs
Yin Baddha Konasnaa

Reverse BK Chest Press

Squat
Cowboy Negotiation Pose
Uttanasana

Uddiyana Bandha Play
Arm Channel Awakening
Chest Pounding
Arm Prana Exercise

1/4 Sun

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with extended arms
Warrior 2 Dance
Low Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Transition 1
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Transition 1 to Malasana

From Malasana
happy baby
supine bakasana
roll up

Bakasana
Pada Hastasana

Complete Sun to Standing

Standing Sirsasana 2

Sun to Squat
Transition onto backs

Supine Bakasana to Sirsasana 2
roll up

Sirsasana 2 to Bakasana Sequence

Childs Pose
Transition onto Backs
Windsheild Wiper

Bridge
Bridge or Urdhva Dhanurasana

Knees to Chest
Roll up

Slumpy spinal Twist
Hands in Belly Forward Fold

Sit

Savasana

Yoga Basics, Monday 5:00pm

7 Peeps
1 New
1 Witness
Request was Shoulders


Opening
Apanasana
Supta Padangusthasana

Transition to All Fours
Cat/Cow
Childs
1/2 Dog
Cat

Plank
Down Dog

Uttanasana
Roll to Standing

Spring Training Arm Circles
Swamp Monster
Cactus Arms

Strap Work for Shoulders

Neck Work
Wise Guy Neck Stretch Sequence

Splat @ Wall
Right Angle Pose
Uttanasna

Ujjayi Breath Awareness
1/4 Suns

Easy Lunge Salutes
A few Rounds

Catus Arms to Inverted Sirsasana

Downward Dog
Childs


Shoulder Rotation Strength Work with Block

Sirsasana Prep with 3 blocks at Wall

Almost everyone went up into it!
Wow! that was a first!

Windshield Wiper
Bridge 2x

Eye of Needle Play

Spinal Twist

Savasana

Soft Vinyasa, Saturday 9:00am

20 Peeps
4 Out of Towners
1 Husband of Regular


Opening
(breathing room, navel awareness, juice from heart to arms)
Squat/Uttanasana
Back and forth a few times

Interlocked Finger Side Waist Stretch to Right
Swamp Monster/Hallelujah a few times
Interlocked Finger Shoulder Stretch Forward Fold
Roll Back up to Standing
(Repeat to Left with Opposite Finger on Top)

Uddiyana Bandha Kriya

Arm Channel Opening
Heart Pounding
Arm Extension Prana Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge (emphasis on stepping back slowly)
Prasarita Padottanasana with Extended Arms
(Waking up Leg Lines)
Warrior 2 Dance
Low Lunge
Hamstring Stretch

Vinyasa 1
Dog
Uddiyana Bandha Play
Hump Back Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Transition 1
Leg Lift from Dog
2 Slow Curling Abdominals (Knee to Forehead)
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Padahastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1 (but roll into UpDog instead)
Repeat Transition 1
(but skipped bakasana to conserve strength in group)

Sequence 2
Cactus Arms to Inverted Sirsasana 2 Stance
Press arms up for Inverted Handstand

Shoulder Stretch
Squat

Roll onto Back
Happy Baby
Supine Bakasana
Supine Tripod Headstand

Play with moving from Tripod headstand to Bakasana Supine

Roll up to Sitting

Sequence 3
(Lots of different levels in class today. Took these pieces slowly with breaks and rest and other options. David went to headstand today magically and without any help. We were all delighted).
Establish Tripod
Balance in Tripod
Practice tipping back and forward in Tripod

Practice finding Bakasana
Practice moving from headstand to bakasana

Note: The tipping back seems to really stump people. Need to figure out better language around that.

Cool Down
Lie on Backs
Windshield Wiper
Bridge Pose 2 x (with option for wheel)

Knees to Chest
Roll up to sitting
Revolving Head to Knee Pose
Uppavista Konasana or Baddha Konasana

Freeform

Savasana

Sweet Vinyasa Monday, 8:30am

12 Peeps
2 New out of towners

Cold in Studio.
Always determines the beginning.

Squat
Uttansana
Back and Forth a Few Times

Tibetan 3 Part Inhale HA breath

Wake up arm Channels
Pound on Chests
Arm Extension Prana Exercise

Uddiyana Bandha Play

1/4 Sun Salutes

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with Extended Arms
(Leg Channel Focus)
Warrior 2 Dance
Low Lunge to Crescent

Vinaysa 1
Down Dog (UB Play)
Plank
Locust
Rest with Windshield wiper Legs
Rocket Cat
All Fours
Plank
Dog

Transition 1
Leg Up and Open
Lunge
Standing Splits
Squat
Bakasana
Pada Hasatasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinaysa 2

Transition 2
Leg up and Open
Lunge
Standing Splits
Squat

Supine Sequence
Happy Baby to Supine Bakasana
Supine Sirsasana 2 to Supine Bakasana Play

Transition 3
Roll up to Squat
Uttanasna

Complete Sun to Standing

Cactus Arms to inverted Sirsasana 2
to Inverted Handstand

Inversion Sequence
Sun to Dog to Childs

Tripod Balance Play
Tripod Balance to Bakasana Play

Tripod Headstand to Bakasana Play

Childs

Transition onto Backs

Bridge Pose
Wheel Pose
(Optional 3rd)

Roll up to Seat

Slumpy Spinal Twists with UB
Uppavista Konasana

Savasana

Sweet Vinyasa Wednesday, 8:30am

Too Many Notes
I am exploding with all this new stuff coming through that I want to teach, but not fully letting go of the old...and it is too much information.

12 Peeps
2 New Peeps from Michigan

Supine
Breath Awareness
Apanasana
Hip Rotation Awareness
Eye of Needle

Mula Bandha Awareness
(muscular and skeletal)

Roll up to Squat
Uttanasnaa

Uddiyana Bandha Work

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Blueprint Side Angle Pose
Triangle
Side Triangle
Parsva Konasana

Vinyasa 1
Dog
Plank
Sphinx
Windshield
Rocket Cat
Plank
Dog

Transition
One Leg Dog
Lunge
Standing Splits Pump with MB Awareness
Squat
Uttanasnaa

Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Plank
Locust with interlaced fingers behind back
Rocket Cat
Plank
Dog

Repeat Transition 1

Complete Sun to Standing

Cactus Arms to Inverted Handstand

Transition to Wall
Splat
Right Angle
Uttanasna

Shoulder stretch @ Wall
Splat
Right Angle
Uttanasna

Half Handstand 2x
Handstand

Inverted Sirsansa Prep
Sirsasana

Childs

Roll onto back

Windsheild
Bridge
Urdhva Dhanurasana

Knees to chest

Ab Seqeunce
Upward Facing paschimottanasana

Spinal Twist

Savasna

Yoga Basics, Monday 5:00pm

12 Peeps

I asked if there were any questions, etc. One woman asked what kind of yoga we were doing. This opened up a discussion around Hatha Yoga, Raja Yoga, etc...And it created talking points for the rest of the class. Got hit to move towards headstand early in the class so went with it. Each uttansana, emphasized allowing the head to drop and feeling into the weight rolling forward. Tried to bring a lot of awareness into the anatomy of the tailbone and pelvis to be able to access it if and when peeps were upside down. Also, the early question about the Hatha Yoga path allowed me the space to present the posture as a possibility but not an absolute.

Opening
Supine
Knees Bent, hands on belly
Breath Awareness
4 Parts of Breath
Hands around lower ribs to bring awareness to diaphragm
4 Parts of Breath Awareness

Knees to Chest
Roll up to Sitting

Easy Cross Legged Forward Fold
Chest Press
(Switch Legs and Repeat)

Transition to All Fours
Cat/Cow
Childs
All Fours
Plank
Dog
Childs

Demo

All Fours
Plank
Dog
Step Forward
Uttanasana
Roll to Standing

Interlaced Fingers Overhead Side Stretch
Interlaced Fingers behind back Forward Fold
Roll Up to Standing
Repeat Other side with Opposite Knuckle on Top

Swamp Monster
Hallelujah (formally known as Cactus)
A few Rounds

Inverted Sirsasana

Transition to Wall
Splat
Right Angle
Uttanasana
Roll Up to Standing

Shoulder Opener @ Wall
Splat
Right Angle
Uttanasana
Roll Up to Standing

Utthita Tadasana with Block

Forearm Wrap Work with Block (3 rounds)

Sirsasana Prep Posture
- one time with legs walking in (rest in childs)
- one time with leg lift

Many Layers of Practice tonight in class, so many options:
- Enough with the headstand work, legs up wall
- headstand prep or headstand with 3 blocks @ wall
- headstand into middle of room

I allowed enough time to be able to really be a wall and an assist to each person as needed. This is an unusual luxury and I was grateful for the myopic focus tonight that allowed it.


Legs up the Wall

Bridge Pose with Block Support

Easy Spinal Twist

Savasana

Yoga Basics, Monday @ 5:15pm

10 Peeps
3 New

Again, I was inspired to try to share a little of the work we did in the Tuning workshop on Sunday. The energy of the folks was really divergent and it was the kind of class that required me to "just keep going". This combined with the effort to share some new subtle ideas made it especially challenging. By the end, there was a collective calm, but it took a lot to get there.

Opening
Start Supine
Low Back and Sacrum Awareness
Breath Awareness

Mulabandha Awareness

Squat
Dangling forward fold
Roll up to standing

Breath and Mulabandha Awareness

Side Stretching
Shoulder Stretches with Strap
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Standing Sirsasana

Transition to Wall
Splat
Right Angle
(focus on breath awareness on the front and back sides of the body)
Dangling Forward Fold

Shoulder Opener on Wall
Splat
Right Angle
Dangling Forward Fold

Wide Stance
Focus on Dialing in lines of energy in Legs
Warrior 2 Dance Both Sides

Tadasana with Breath Awareness in feet and nostrils

Warrior 2 Dance
Low Lunge
Uttanasana
Roll up to Standing

Repeat on other side

Sirsasana Prep into Center of Room
Sirsasana Prep at Wall with 3 Blocks

A few peeps went up into headstand
Others worked lifting one leg at a time

Childs Pose

Bridge Pose
Supported Bridge Pose

Knees to Chest

Legs Up Wall for Savasana

Quiet Sit

Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps
Regular Mix of Men and Women
Put on my "Bhavantu" Shirt this morning, so allowed that to Guide the talk.
Talk flowed from the story of naming "bhavantu" to "points of view" to the story of matt's first impression of me...to worrying about what others might think...etc. Seemed to work out. Might try to write it down.

Opening
Sitting with one foot on block to access lower leg sen channels. Thumbed up Lines 2 and 3.

Squat
Uttanasana
Squat
Uttanasana

Shoulder Awareness
Interlaced Finger Shoulder and Side Stretch
Shoulder Rotation Understanding
Interlaced Hands Behind the Back Forward Fold

Repeat to other side with opposite grip

Wise Guy Neck Stretch

Heart Meridian Opening
Chest Pounding
Arm Prana Extension Exercise
Hands at Heart
Breath Awareness

1/4 Sun Salutation Variations (5 Rounds)

Sequence 1
1/2 Sun to:
Twisting Lunge with Right Leg Back
Warrior 1 Swamp Monster
Warrior 1
Low Lunge

Vinaysa 1
Down Dog
Roll to Cobra
Locust with hands interlaced
Rocket Cat
All Fours
Plank
Dog

Left Leg High and Through for Lunge
Uttanasnaa
Complete the Salutation to Standing

Repeat Other Sequence 1 and Vinyasa 1 on other side.

In between seqeunces, play with lengthening the neck turning of the head and understanding the shoulder rotation.

Sequence 2
1/2 Sun to Warrior 1 Swamp Monster
Warrior 1
Parsvottanasana with detailed work to bring hands into Reverse Prayer
Warrior 3 with hands at heart
Standing Splits for a moment
Pigeon

Vinyasa 2
Down Dog
Roll into Up Dog
Roll back to Down Dog

Float to Uttanasana
Complete Sun to Standing

Repeat Sequence 2 on Other side
Repeat Vinaysa 2

Rest Childs

Shoulder Strength Awareness with Block and without Block

Forearm Cat/Cow to understand the play of balance in Headstand 1

Sirsasana 1
75% of the peeps are practicing headstand into the middle of the room. The other 25% used the "3 block method" at that wall.

Childs

Transition onto Backs

Windsheild Wiper
Bridge Pose 1
Bridge Pose with Block to Supported Viparitta Karni
(Some peeps opted for wheel instead)

Release and rest
Easy Spinal Twist

Freeform for a few minutes

Savasana

Sit

Sweet Vinyasa, Monday @ 8:30am

15 Peeps.
Combo of locals and a few out of towners.
Martin Luther King Day.

OPENING
Wide Baddha Konasana
Stimulating Sen Channels of Feet
Tailbone Awareness with Rounding and Arching

Yin Style BK
Arched BK

Squat with Hip Pressing
Uttanasana
Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Understanding
Interlaced Finger Forward Fold
(Repeat other side and with opposite grip)

Neck Stretching
(The Wise Guy Stretch)

Arm Meridian Stimulation
Heart Chakra Pounding
Anahata to Hand Extension

1/4 Suns

Sequence 1
Step back Lunge
Lunge Twist
Pasaritta Padotanasana with awareness on lines of energies in legs
Horse
Warrior 2
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Traction Play and Neck Play
Rocket Dog
Plank
Dog

Uttanasna
Complete Salutation to standing

Neck Turning Work
Sirsasana 2 Arm Work

Repeat Sequence 1 other side
with Sirsasana 2 from PPA Option.

Vinyasa 2
Roll into Cobra from Dog
(Neck turning work)

Sequence 2
Low Lunge with foot turned out, neck work, side stretching
Hamstring Stretch

Repeat Vinaysa 2

Repeat Sequence 2 on the other Side
Repeat Vinyasa 2

Childs Pose

1/2 Camel to Full Camel with emphasis on allowing the neck to participate
Malasana
Uttansana

Repeat other Side

Malasana
Uttanasana
Malasana

Roll onto Backs

Windshield wiper
Thread the Needle Rolling to Eagle Twist
Both Sides

Freeform

Savasana

Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Only 3 women.

Sit.
(Been sitting lately. Eric says it provides a nice "threshold" to step over and into the practice. Using it to bring attention to spine to draw that through class).
Om.

Opening
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward Uttananasa
Roll up to standing

Action 1
Cactus Arms to Upward Facing Bow Pose Arms
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Action 2
Cactus Arms to Cigarette Girl Arms to Standing Chaturanga and Plank Pose
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Sun Salutations
Three 1/4 Suns
Three 1/2 Suns

Sequence 1
Sun to Twisting Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Lunge

Vinyasa 1
Dog
Plank
Chaturanga
Locust
Cobra
Rocket Cat
Plank
Dog

Step forward Uttanasnaa
Open to Tadasana

Repeat Sequence 1
Repeat Vinyasa 1

Sequence 2
Sun Salutation
Twisting Lunge
Side Angle Preparation
Triangle
Bound Triangle
Bound Side Angle Pose
Release into Hip Opener

Vinaysa Two
Down Dog
Plank
Slow hovering Chaturanga
Locust with arms along side, rolly polly style
Rocket Cat
Plank
Dog

Step forward uttanasana
To open to Tadasana

Repeat Sequence 2
Repeat Vinyasa 1

Rest Childs Pse

Sirsansa
(almost everyone does headstand lately. amazing. 3 block work as alternative. legs up wall or virasana)

Childs pose

Transition onto backs.

Windshield Wiper Pose
Bridge Pose 1
(slow and deliberate and stages)
Abdominal work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Upward Facing Bow Pose
Abdominal Work
Slow deliberate Plow Pose
Karni Pidasana
Roll out to Supine

Uttana Padasana (Fish Pose Variation)

Forward Fold Choice (Paschimotanasana, Baddha Konasana, Uppavista Konasana)

Freeform

Savasana

Yoga Basics, Monday @ 5:15pm

5 peeps.
Took advantage of the smaller group to work towards headstand.
Everyone went up!

Opening
Quiet Sit
Slow deliberate Spinal Twist
Cross Legged Forward Fold
Backward Chest Press

(Repeat Other Side)

Transition onto all fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Uttanasana

Roll to Standing

Cactus Arms
Bow and Arrow Arms to Eagle Wrap and Rounded Back
(repeat other side)

Shoulder stretch with hands clasped behind back, arms over head forward fold
Half Arch

Sequence 1
Low Lunge
Crescent Pose with Cactus Arms
Pyramid Variation
Transition to standing
Twisting Triangle
Pyramid
Uttanasana
Roll to standing

Repeat other side

Sequence 2
Standing Headstand Preparation
Uttanasana
Down Dog
Childs
Sirsasana Preparation Pose
Childs
Uttanasa
Roll to standing

Headstand Practice at wall with 3 blocks.

Childs Pose.

Bridge Pose with Block.

Revolved Eastern Stretch with Bow and Arrow Arms to Paschimotanasna

Savasana

Quiet Sit.

Sweet Vinyasa, Monday @ 8:30am

Arrived without much of plan except to continue experimenting with the twisting and balancing work we have been doing. There was a new woman and she introduced herself as "from Yoga Journal." Doah! For a moment, that "Wow, I better be someone else so she might like me" tune looped and then I relaxed (kinda) and did my best to show up as me. Shared from the blog I had written that morning about relaxing.

I did not go as out there as we have been, but reigned it in to be a combo of work we did last month with some of the new twisting.

12 peeps.

Opening
Cross Legged Sit
Forward Fold
Twist (breaking parts of back down and focusing on the neck)
Backbend Press

On all Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Low Locust
Rounded Cat
Plank
Dog

Sequence 1
Low Lunge with Hip Rolling
Crescent Moon with Cactus Arms
Hamstring Stretch with Cat/Cow
Twisting Lunge

Vinaysa 1
Dog
Plank
Low Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 1

Vinaysa 2
Dog
Plank
Side Plank
Dog
Roll into Cobra
Rocket Cat
Dog

Sequence 2
Warrior 1
Parsvottanasana
Warrior 3 with Prayer
Pigeon
One Legged Dog
Revolved Dog
Dog

Vinaysa 3
Roll into Upward Facing Dog
(took some time to demo this a bit)
Roll back into Down Dog

Repeat Sequence 2
Repeat Vinaysa 3

Childs Pose
Vajrasana
Cactus Arms to Sirsasana Prep

Sirsasana
(like always, a variety of layers in class...some in Prep, some with 3 Blocks at Wall, some with legs up wall, some in middle of room doing tricks...)

Child's Pose

Transition onto Backs

Windshield Wiper Pose
Bridge Pose
Wheel with Cactus Arm Alignment (x2)

Knees to Chest/Happy Baby
Abdominals with Hamstring Stretch

Easy Spinal Twist
Back Release

Savasana

Sit

Saturday, March 31, Stiff White Guys 10:45am

12 Peeps
Regulars

This class is usually packed with injuries and new people, so I was able to take advantage of the intimate familiar group and offer a few new ideas. One of the students had been bitten by a DOg, so we agreed to do downdog. This surprisingly led us to work on headstand preparation.

Starting on the backs
1) Hip Rotation Awareness.
2) Eye of the Needle to Half Happy Baby. Repeat other side.
3) Supta Padangustasana with Straps.

Roll to Sitting

4) Squat
5) Utanasana
6) Tadasana

7) Side Waist Stretch with Fingers interlaced and Palms Facing Up
8) Forward Fold with Fingers interlaced behind back
9) Half Chair to Utkatasana
10) Tadasana

Repeat with emphasis on working the underside of the stretch.

11) Breath Awareness with Tailbone movement
12) 1/4 Suns
13) Half Suns

14) Splat at Wall
15) Half Wall Dog
16) Wall Lunge
17) Splat
18) Half Wall Lunge with Leg Lift
19) Utanasana

20) Down Dog with Hands at wall (2x) (Childs Pose in between)
21) Down Dog without wall
22) Sphinx

23) Seated Shoulder Awareness Exercise
Lift right elbow to be in line with right shoulder, creating a 90 degree angle. Roll shoulder back and down. Use left hand to press into right forearm and press right forearm into left elbow creating awareness of the strength under the shoulder blade. Repeat other side. Finish by holding both arms in front of you and working like you are trying to squeeze the elbows together but resist and don't.

24) Dolphin
25) Sirsasana (headstand) Preparation

26) Sirsasana Preparation with 3 blocks at the Wall
Played with lifting legs. Some people went up!

27) Childs Pose
28) Bridge Pose 2x
29) Spinal Twist
30) Savasana
31) Sit an OM