Sweet Vinyasa Yoga, Wednesday @ 8:30am

24 Peeps
Many Drop Ins from Out of Town

The heat was not on, so it was cold!
So the opening sequence was about stoking the fire.

Malasana
Wide Leg Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

3 Part Tibetan HAH breath

Uddiyana Bandha Play

Arm Prana Awakening
Heart Pounding
Heart Hand Prana Extension
Tadasana

Ujayyi Pranayama
LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Malasana
Uttanasana
Complete Sun to Standing

VAM
Sequence 2
Sun to Lunge
Twisting Lunge
Hammock
Lunge

Dog

Repeat Sequence 2 Other Side
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sequence 3
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
Crescent Moon
Dog

Plank

Dipping Vinyasa
5 Rounds Dip
Baby Cobra to Locust to Cobra
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs
Plank
Dog

Step forward Uttanasana
Malasana
Bakasana
Malasana
Uttanasana
Complete Sun to Standing

Palm Prana Ping Pong with Slinky Method
YAM

Repeat Sequence 3 Other Side

Repeat Dipping Vinyasa

Childs
Side Plank Both Sides
Dog

Chaturanga Vinyasa (Dipping Vinaysa Optional)

Uttanasana
Malasana
Bakasana
Malasana

Transition to Happy Baby
Supine Bakasana
Play with Supine Sirasana 2 to Bakasana
Roll up Malasana
Bakasana
Childs Pose

Play with Sirsasana 2 and Bakasana

Bridge Pose x 2
Knees to Chest
Easy Spinal Twist

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

18 People
Almost equal men and women, with 8 men.

Rainy and cozy. A Lot of attention to the rotation in the hips throughout the practice. Strength worked. While we started out slow, the pace felt rushed. Almost like I was making up for the beginning...A little disjointed.

Yin Style Baddha Konasana
Roll onto Backs to Open Hips

1/2 Apanasana
Eye of the Needle with Hip Rotation Play

Repeat Other Side

Hamstring Stretching with a Strap and Hip Rotation Play

Happy Baby and Supine BK Play

(At this point I thought we might move towards a hip opener arm balance, but eventually realized that almost none of the men would be able to participate).

Roll up to Sukhasana for Forward Fold Each Side.

Roll onto All Fours
Easy Side Plank on Both Sides
Childs Pose
1/2 Dog Pose
Plank
Dog

Lunge on both sides from Dog

Vinyasa 1
Plank
3 Rounds of Dips with knees on Earth
baby Cobra to locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence Other Side from Dog

Plank
Side Plank Both Sides (Option to keep knee on ground)

Repeat Vinaysa 1 OR do 3 rounds Chaturanga instead of Knee Dips

Plank
Dog

Uttanasna
Malasana
Uttanasana
Roll up to Standing

Tree Pose Both Sides with emphasis on Hip Rotation
Utthita Hasta Padangusthasana with Strap and Wall

Tadasana
YAM
Sequence 2
Sun to Low Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 1 or with Chaturanga replacing Knee Dips

Repeat Sequence 2 Other Side from Dog

Plank
Vajrasana

Demo of Side Plank with Tree Leg or grabbed big Toe Extension

Choice of either or none.
Dog

Vinaysa 1 or optional Chaturanga

Rest and roll onto Backs

Bridge
Wheel x 2

Rest

Easy Spinal Twist Both Sides
Rest

Savasana

Stiff White Guys Saturday @ 10:45am

11 Peeps
3 Drop ins

Opening
Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle with Hip Rotation
Hamstring Stretch at Wall all Directions

Supine Utthita Tadasana

Transition to a seat

Easy Sukahsana
Side Bending Round 1
Side Bending Round 2

Transition to Standing
Easy Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM
3 Rounds of Lunge Salutes progressively more difficult

Childs Pose
2 Rounds of Plank and Down Dog
Childs Pose

5 Rounds of Dips
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest
Baby Cobra to Locust to Cobra
Rest

Roll onto Backs
Knees to Chest

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist to Both Sides

Savasana

Soft Vinaysa, Saturday 9am

The Heat was not on when we arrived, so it was chilly in the studio. This means that we start with a "warm up". On the way, I had been imagining us sitting, breathing and playing with the mantra, so hum. Must have been a fantasy

18 Peeps
Regulars

Malasana
Uttanasana Wide Legged and Leaning
Malasana
Cow Negotiation
Uttanasana
Roll up to Standing

3 Part Tibetan Inhale Breath with Loud HA!
A bunch of Times.

Uddiyana Bandha Play x 5

Arm Prana Opening
Heart Prana Opening
Heart Pounding Prana Exercise
Heart Arm Extension Exercise
Palm Prana Awareness

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Repeat Sequence 1 Other Side

Tadasana

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

Repeat Sequence 2 Other Side

Dipping Vinyasa
Cobra Locust Cobra Vinyasa
Rocket Cat
Plank
Dog

Uttanasana
Malasana Variation
Uttanasna
Roll up to Standing
Tadasana

Palm Prana Awareness with Slinky Method

YAM
Repeat Sequence 2

Dipping Vinyasa
Cobra Locust Cobra Vinyasa
Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Dipping Vinaysa with Chaturanga Option
Cobra Locust Cobra Vinaysa
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
OM
OM

Set up with 2 brick at front of mat and a blanket at front of mat.

Malasana
Transition to a Seat
Baby Lift Off 1
Sukhasana Forward Fold
Baby Lift Off 2
Sukhasana Forward Fold Other Side
Lift Off without the Bricks
Sukahsana Forward Fold
Lift Off with the Bricks
Sukhasana Forward Fold

Lifted Dandasana with Bricks
Using Bricks and Blanket, Slide Between Purvotanasana and Lifted Dandasana

Paschimotanasana

Navasana Play

Rest on Backs
Knees to Chest

Windshield Wiper
Bridge Pose
Rest
Bridge or Wheel
Rest
Cosmic Rest Pose

Savasana

Sit

Sweet Vinyasa Yoga, Wenesday 8:30am, Ojai, Calif.

19 Peeps
Regulars

Another Bright beautiful day in Ojai. Continued to play with the opening of the nadis, the tuning of the chakras and the introduction to more strength play with chaturanga and lifting self from earth.

Opening
Marma Points of inner leg line both sides.
Revolving Side Angle Pose Both Sides
Baddha Konasana Yin Style
Chest Press Baddha Konasana

Malasana
Cowboy Negotiation
Wide Leg Uttanasana
Roll up to Standing

Arm Prana Awakening
Chest Prana Pounding
Heart Hand Prana Extension Play

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Repeat Sequence 1

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

Repeat Sequence 2 Other Side

Dip Vinyasa
Plank
Girly Pushup Position
5 Rounds of Dips
Hover in Last One
Release to Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to standing

Tadasana
Palm Prana Awareness with Slinky Technique
YAM

Repeat Sequence 2

Dip or Chaturanga Vinyasa
Plank
Dip or Chaturanga x 5
Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Dip or Chaturanga Vinyasa

Step Forward Uttanasnaa
Roll up to Standing

Tadasana
(attention to feeling the flow through us)
OM
OM

Malasana

Play with Lifting Selves off Floor

Play with Bricks and a Blanket to Slide Legs forward and Back as stay Lifted off Earth

Paschimottanasna

Navasana Play

Rest

Bridge Pose x 2

Cosmic Rest Pose

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

Stiff White Guy Yoga, Saturday 10:45am

11 Peeps

Great group. Had so much fun today. Diligent and slow and focused on consciously relaxing the base of the skull and sacrum.

Impressing the Heart. See online Yoga Video.
Windshield Wiper.
Tailbone Awareness.
The Shimmy.
And Lengthening the Spine.
This yoga video and this yoga video show some of the actions we explored.


Shoulder rotation and a Bigger Bust. See online yoga video.
Hitchhiking Dolphin. See online Yoga Video.

Play with Plank and Down Dog x 2. In this group, we used bricks under hands to help navigate around arthritis and wrist mischief.

Uttanasna
Roll up to Standing

Playing with Brick to connect with Legs and get a sense of balance and grounding

Tadasana
Ujayyi Pranayama

2 Rounds Lunge Salutes

3 Rounds Locust

Roll onto Backs

Hamstring Stretching at the Wall with Strap

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

16 peeps

4 Drop Ins

I was in the mood to teach arm balancing.  Yesterday's teacher training was so much fun and today we were going to be working arm balances so I took the chance to practice a little.  We set up the actions for bakasana, eka pada bakasana and peacock, mayurasana.  Talk was on the four petals of the muladhara (kama, artha, dharma and moksha).  Talk was more a presentation of these ideas.  I am just coming to them and so sharing them helps bake them in me. 

I taught from 9am to 5pm today so the sequence might not be totally exact, but it's close.

Sukhasana Forward Fold to Side

Easy Spinal Twist

(Switch Legs and Repeat Other Side)

Transition onto all fours

Cat/Cow

Barrel Rolls

Childs

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Curls to Lunge

Hammock

Low Lunge with Shoulder Side Waist Stretch

Hamstring Stretch

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Land and Roll into Locust

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Malasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy Neck Sequence

Tadasana

YAM

Sequence 2

Sun to Lunge (attention to stepping back slowly)

Hammock

Warrior 2 Dance

Twisting Lunge

Repeat Vinyasa 1

Repeat Sequence 2 Other Side, playing with bionic woman style stepping forward

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Pada Hastasana

Roll up to Standing

Tadasana

Sirsasana 2 Inverted to Inverted Handstand

Interlaced Finger Shoulder Stretch

Sequence 3

Lunge (attention to stepping back slow)

Crescent Moon

Twisting Lunge

Vinyasa 2

Dog

Roll into Updog

Roll back Down Dog

Repeat Sequence 2 Other Side, playing with bionic woman style stepping forward

Repeat Vinyasa 2

Uttanasana

Malasana

Bakasana Play

Transition onto Backs

Happy Baby to Supine Bakasana

Play with Supine One Legged Bakasana

Happy Baby

Rock up 

Demo

Play with Sleepy Crow Pose

Play with Peacock Pose

(Stretching the wrists in between)

Transition onto Backs

Windshield Wiper

Bridge Pose 

One Legged Bridge Pose

Bridge to Vipartta Karni

Plow

Karni Pidasana

Roll out to Uttana Padasana (fish pose variation)

Supine

Easy Spinal Twist 

Knees to Chest

Savasana