SWG Saturday 10:45am

10 Peeps

Tough group. Huge range of peeps. From the young married hassled couple to the couple in their 70s who came 10 mintues late to the woman who asked that I watch her back the whole time cuz she was afriad she might injure herself and everything in between. These moments make me slow WAY down almost in an effort to calm myself. But when the elder man walked back of the path and said, "Something feels different, and it feels good," I was reminded of the purpose.


Supine Heart Opener over the Brick

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Standing Forward Fold
Roll up to Standing

Bound Tadasana with Shoulder Opening.
Similar to this Yoga Video.

Tadasana

Transition to the Wall
Chest Opening for Breathing
Similar to this Yoga Video.

Splat and Right Angle Pose Sequence at Wall.

2 Rounds Lunge Salutes with Hamstring Stretching.

Transition to Belly.
Spinx Pose x 2 with Navel Sacrum Awareness for the Low Back
Childs Pose

Transition onto Backs
Windshield Wiper
Bridge Pose x 2

Eye of the Needle Both Sides
Easy Spinal Twist Both Sides
Knees to Chest

Savasana

Yoga Basics 5:15pm Wednesday

14 Peeps

I arrived feeling excited to teach and wondering what was going to happen.  One of my favorite peeps showed up with a back in spasm.  Midway through class, I allowed myself to get confused and feel uncertain. And for the first time in a long time I found myself looking at the clock and wondering how much longer we had.  So that was new and different and interesting.  And when that happens I slow the class down too much.

Opening

Supported Heart Opener

(Back Spasm supine with knees supported by 2 bolsters and a blanket)

Easy Cross legged Forward Fold

Side Bending

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Downward Facing Dog

Uttanasana

Roll up to Tadasana

Shoulder Shrugs

Shoulder/Chest Openers with Strap

Eagle Arms with Wise Guy

Arms overhead stretch with Strap

Squat

Roll up Tadasana

Ujayyi Breathing

3 Rounds Om

2 Rounds Easy Lunge Salutes

(This is where I got confused.  I was going to go into Standing Poses but back spasm peep would be bumming...so I went towards earth, but it was too soon in the timing...etc.)

Sun to Dog

Plank onto Belly

Windshield Wiper

Sphinx

Rest

Cobra

Rest

Cobra Again

Rocket Cat and Childs

Vajrasana Sit

Seated Spinal Twist

Baddha Konasana

Transition onto Backs

Eye of the Needle to Eagle Legs Spinal Twist

Knees to Chest

Savasana

Yoga Basics, Monday @ 5:15pm

15 Peeps.

Sit
Om

Opening
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
(demo)
Plank
Dog
Uttanasana

Roll up to Standing

Action 1
Cactus Arms to Urdhva Dhanurasana Arms
Release to hands clasped behind back shoulder stretch

Action 2
Cigarette Girl Arms to Standing Chatarunga/Plank Work
Release to hands clasped behind back shoulder stretch

Sun Salutations
1/4 Suns
1/2 Suns

Warrior 2 Sequence
Tonight we played with finding the breath in the legs. Up through the inner line, and out the outer edge.

Dancing Warrior Both Sides
Prasarita Padottanasana
Tadasana

Dancing Warrior Both Sides
Prasarita Padottanasana
Malasana
Uttanasna
Tadasana

Balance Work
Balance Play
Little Tree
Uttansana
Vrksasana

Uttansana
Squat

Roll onto Backs
Windshield Wiper Pose
Bridge Pose
Bridge pose with Cigarette Girl Arms
(playing with this to get peeps used to holding weight in elbows)

Supine Hand to Big Toe Pose with Bridge Hip Lift

Spinal Twist

Savasana