Yin Yoga and Meditation, Monday 7pm

12 Peeps

3 New

We laughed a lot tonight.  The theme of Suffering.  The purpose of practice.  The point of sitting.


Swan, 5 minutes
Sitting
Swan, 5 minutes
Sitting

Wide Leg Forward Fold or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs pose
Lunge, 5 minutes
Childs pose

Locust, 1 minute
Rest
Locust, 1 minute
Rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Back
Knees to Chest

Spinal Twist, 5 minutes
Rest
Spinal Twist, 5 minutes
Rest

Roll up to Sit

15 minutes
Optional Savasana, 5 minutes

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

Sweet Vinyasa 8:30am Wednesday

12 peeps

I arrived wanting to do balance.  I had one of those moments where there was too many things to do and my dharma talk was too complex to introduce all the possibilities.  Dharma Talk was a continuation of Monday's Suffering Path.  Sequence riffed off what we have been doing lately towards some balance.  Focus on the Center Line, Tadasana, throughout.

Yin Style Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Rounding Back

Arching Back

(2 Rounds)

Plank

Dog

Easy Side Plank Sequence

Dog

(here i was imagining we might play with variations of plank pose with the standing balance pose)

Lunge Sequence 1

Lunge

Hammock

Twisting Lunge

Repeat Lunge Sequence 1 Other Side

Vinaysa 1

Dog

Plank

Sphinx

Rocket Cat

Childs Pose

Plank

Dog

Step Forward

Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Hamstring Play

Lunge

Vinyasa 2

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Sequence 1 Other Side

Vinyasa 2

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Sequence 2 from Dog

Lunge

Standing Splits

Uttanasana

Roll up to Standing

Tadasana

Tree Pose

Hip Opener

(Optional Galvasana)

Roll up to Tadasana

Sun to Lunge

Dog

Vinaysa 4

dog

Plank

Locust 4

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 2 Other Side

Vinyasa 5

Dog

Plank

Windshield Wiper

Bow Locust Variation on Both Sides

(This is something I have been doing in my own practice.  The prep was not great, but lots of people found new things.  I sort of threw it out there to get some feedback).

Rest

Rocket Cat

Childs

Vajrasana Meditation

Half Lord of the Fishes on Both Sides

Forward Fold

Savasana

Sit