Pre the training, Alana and I went on a hike and then swam in the swimming hole. This was the perfect set up for the day.
We had a big day today.
We heard voices and danced in the creativity of 7 of the peeps.
Donna, Tara, Winifred Ashley, Robert, Nicole and Alicia all lead us through their unique sun salutations. Super Fun and Hot!
Then I led us through a horse, squirt, front splits, side splits sequence. Frog with blankets and crawling. A little Lotus Play. Some Bridge Play. Viparrita Karni. Casual Plow, Karni Pindasana, fish variation and spinal twist. (This turned out to be perfect prep for sitting in the sweat lodge later).
Break
Gathered and assigned the Asana Homework. Talked a little about instruction cuing, but this group really seems to learn best by doing. The we did thai massage savasana adjustments.
Tonight was super special. Hema's partner, Andrew led us in a sweat lodge. Most of the group was there. Some very powerful stories came forth. Very big prayers. Afterwards we all piled out and layed on the grass and got hosed down. There was a full moon and a slow shooting star (some think it was a meteor). I began to dance and move and it was like all nooks and crannies of my body were getting loosened. The demon in my throat seems to have taken leave.
Then we ate and communed. I am so blessed and lucky.
Showing posts with label sun salutations. Show all posts
Showing posts with label sun salutations. Show all posts
Tuesday, June 17, 2008
Monday, June 16, 2008
Teacher Training Day 4
Hard Day Today.
The last several days we have been marinating, slipping into Ojai pace. Practice relaxing, looking, touching. Learning the alignment cues. Today I introduced the classic patterns of Surya Namaskar A, B, and C. I introduce these and look at them so that we can discuss classic patterns and understand the roots of the vinyasa practice.
But this will be the last time I focus on these. I realize that in the training, I am still not introducing enough of my teaching style. I am trying to get too much done and not sharing enough of myself. My efforts to keep and wide and open do not work with 16 peeps. It worked when there were 10. The kids that have come from far have no context for what I am teaching. The peeps that kick it at the studio have such an advantage of context. I need to provide more context and relax about making sure the "know it all".
Tomorrow we will start embark on the path of learning how to teach vinyasa. I can feel the doubt, the worry, the wonder, it was "that day". That day in the training that blows things up to the surface. People are sharing alot of fear.Now it is my job to create the space where it can all come back together.
Centering
We used the chanting of the parts of AUM and the Gayatri to center. I had not planned that, but it seemed to be fine. The Gayatri is the Sun Salutation Mantra.
Sun Salutation Discussion
Different Peeps Demoed so we could look at the elements of the Sun Salutations and talk about them.
Sun Salutation Practice
We did A, B, and C.
Then we riffed off this to dial in the elements of the transitions, chaturanga, updog, and warrior 1. We went as long as seemed appropriate for the group.
Standing Pose Practice
Get in other people's skin.
I am not sure that this was successful. This is how I practice, I get into other people's body's and connect with what's happening. This is a compassion practice. I got the idea to share it the other day on a hike. Needs work. Maybe some things came through. I also realized as we were doing it, this is why I barely teach postures in SWG. But it was fresh so I am pleased with that.
Revolving Head to Knee Pose with Partners
Not sure this was successful...wanted to introduce more looking with more active touching. However, lots of great dialogue among the peeps around what was working for them and what was not. We learned a new adjustment technique from Alicia. Maybe I approached adjusting the posture too casually. Cuz all these injuries and complaints began to arise.
This was the moment that the discussion took a really interesting turn. Suddenly we were looking at Upvishta Konasana. A pose I never teach cuz it's so ridiculously hard for so many people. And it was revealed that almost everyone cept Meghan hates it. As all the revealed pains and frustrations were coming up I had to restrain myself not to start fixing them, but allow the discussion to open towards why do a pose that's hard. To pay attention to the idea that you should learn something about yourself and eventually you will be able to do it. I learned so much about the group in this moment. How to be attentive and focused to your practice with out attachment to the results. This is the major challenge of a teacher.
We shared Goal Poses.
Some were:
Robert and Casey: Scorpian
Jim: Crow
Meghan: Twisted Root Handstand
Alicia: To Fly
Jaclyn: Peacock Backbend and Crane
Ashley: Handstand
Nicole: Seated Forward Fold
Comfortable Lotus
Drop Backs
Headstand
and more...
This was awesome to learn. I will most likely approach some of the trickier ones individually, but lotus and handstand are at the top of the list for later in the week.
We broke the discussion and took a restorative backbend.
Savasana
3:30 to 4:00pm Break
4:00 Andrew spoke to us about the sweat lodge that he is going to hold for the group tomorrow night. Wow! What a gift and a treat.
4:35 Wrap Up Discussion
Assigned Homework of designing a sun salutation and teaching it.
We practiced drawing stick figures.
We shared Favorite Poses:
Donna: Triangle
Jaclyn: Standing Bow Pose
Hema: Wheel and Headstand
Tara: Handstand at the Wall
Nicole: Hurdler
Alicia: Nataranjasana
Ashley: Wheel and Side Plank
Winifred: Reclining Twist
Sarah: Eagle and Wheel
Jim: Standing Twists
Robert: Raja Kapotanasana Prep
Meghan and Meghan: Tittibasana
Casey: Locust and King pigeon
Amber: Coming up from a Backbend
Alana: Handstand and Camel
Group Om with different people starting it.
Happy Birthday to AMBER!
xo
k
The last several days we have been marinating, slipping into Ojai pace. Practice relaxing, looking, touching. Learning the alignment cues. Today I introduced the classic patterns of Surya Namaskar A, B, and C. I introduce these and look at them so that we can discuss classic patterns and understand the roots of the vinyasa practice.
But this will be the last time I focus on these. I realize that in the training, I am still not introducing enough of my teaching style. I am trying to get too much done and not sharing enough of myself. My efforts to keep and wide and open do not work with 16 peeps. It worked when there were 10. The kids that have come from far have no context for what I am teaching. The peeps that kick it at the studio have such an advantage of context. I need to provide more context and relax about making sure the "know it all".
Tomorrow we will start embark on the path of learning how to teach vinyasa. I can feel the doubt, the worry, the wonder, it was "that day". That day in the training that blows things up to the surface. People are sharing alot of fear.Now it is my job to create the space where it can all come back together.
Centering
We used the chanting of the parts of AUM and the Gayatri to center. I had not planned that, but it seemed to be fine. The Gayatri is the Sun Salutation Mantra.
Sun Salutation Discussion
Different Peeps Demoed so we could look at the elements of the Sun Salutations and talk about them.
Sun Salutation Practice
We did A, B, and C.
Then we riffed off this to dial in the elements of the transitions, chaturanga, updog, and warrior 1. We went as long as seemed appropriate for the group.
Standing Pose Practice
Get in other people's skin.
I am not sure that this was successful. This is how I practice, I get into other people's body's and connect with what's happening. This is a compassion practice. I got the idea to share it the other day on a hike. Needs work. Maybe some things came through. I also realized as we were doing it, this is why I barely teach postures in SWG. But it was fresh so I am pleased with that.
Revolving Head to Knee Pose with Partners
Not sure this was successful...wanted to introduce more looking with more active touching. However, lots of great dialogue among the peeps around what was working for them and what was not. We learned a new adjustment technique from Alicia. Maybe I approached adjusting the posture too casually. Cuz all these injuries and complaints began to arise.
This was the moment that the discussion took a really interesting turn. Suddenly we were looking at Upvishta Konasana. A pose I never teach cuz it's so ridiculously hard for so many people. And it was revealed that almost everyone cept Meghan hates it. As all the revealed pains and frustrations were coming up I had to restrain myself not to start fixing them, but allow the discussion to open towards why do a pose that's hard. To pay attention to the idea that you should learn something about yourself and eventually you will be able to do it. I learned so much about the group in this moment. How to be attentive and focused to your practice with out attachment to the results. This is the major challenge of a teacher.
We shared Goal Poses.
Some were:
Robert and Casey: Scorpian
Jim: Crow
Meghan: Twisted Root Handstand
Alicia: To Fly
Jaclyn: Peacock Backbend and Crane
Ashley: Handstand
Nicole: Seated Forward Fold
Comfortable Lotus
Drop Backs
Headstand
and more...
This was awesome to learn. I will most likely approach some of the trickier ones individually, but lotus and handstand are at the top of the list for later in the week.
We broke the discussion and took a restorative backbend.
Savasana
3:30 to 4:00pm Break
4:00 Andrew spoke to us about the sweat lodge that he is going to hold for the group tomorrow night. Wow! What a gift and a treat.
4:35 Wrap Up Discussion
Assigned Homework of designing a sun salutation and teaching it.
We practiced drawing stick figures.
We shared Favorite Poses:
Donna: Triangle
Jaclyn: Standing Bow Pose
Hema: Wheel and Headstand
Tara: Handstand at the Wall
Nicole: Hurdler
Alicia: Nataranjasana
Ashley: Wheel and Side Plank
Winifred: Reclining Twist
Sarah: Eagle and Wheel
Jim: Standing Twists
Robert: Raja Kapotanasana Prep
Meghan and Meghan: Tittibasana
Casey: Locust and King pigeon
Amber: Coming up from a Backbend
Alana: Handstand and Camel
Group Om with different people starting it.
Happy Birthday to AMBER!
xo
k
Sunday, April 13, 2008
Stiff White Guys, Saturday 10:45am
15 peeps
2/3 New Peeps
Combo of out of towners and locals
Felt like a fish out a water with all new peeps.
Opening
Supine
Apanasana
Supta Padangushtasana
Transition onto all fours
cat/cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Uttanasana
Roll up to standing
Shoulder work:
Spring Training Arm Circles
Shrugs
Swamp Monster and Cactus
Strap Work Shoulder Rotation Play
Strap Behind Back Shoulder Stretch
Breath Attention
Ujayyi Breath
1/4 Suns
Easy Lunge Salute Pattern
Balance Play
Little Tree
Tree Pose
Sun to Squat
Transition onto Backs
Windshield Wiper
Bridge 2 x
Eye of the Needle
Easy Spinal Twist
Savasana
2/3 New Peeps
Combo of out of towners and locals
Felt like a fish out a water with all new peeps.
Opening
Supine
Apanasana
Supta Padangushtasana
Transition onto all fours
cat/cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Uttanasana
Roll up to standing
Shoulder work:
Spring Training Arm Circles
Shrugs
Swamp Monster and Cactus
Strap Work Shoulder Rotation Play
Strap Behind Back Shoulder Stretch
Breath Attention
Ujayyi Breath
1/4 Suns
Easy Lunge Salute Pattern
Balance Play
Little Tree
Tree Pose
Sun to Squat
Transition onto Backs
Windshield Wiper
Bridge 2 x
Eye of the Needle
Easy Spinal Twist
Savasana
Wednesday, April 9, 2008
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
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
Sunday, April 6, 2008
Stiff White Guys, Sunday 10am
10 Peeps
Mostly Regular.
I geeked out in my practice this morning and arrived planning to share. I was prepared to change gears but it was a small enough class that it really made sense.
Supine.
Apanasana
Hip Rotation Awareness
Eye of Needle Play
Both Sides.
Transition to All Fours
Cat/Cow
Childs
1/3 Dog
Rounded Back
Plank
Dog
Uttansnana
Roll up to Standing
Uddiyana Bandha Play
Breath Retention, Navel Lock and Kriya
Decided to geek out on hips rotation to create the "stable base for backbends." So placed block between thighs and dialed in the simultaneous effort of inner thighs rolling in with descent of tailbone.
Ujayyi Breath Awareness
Made the attempt to connect the Anatomy of Breathing Down the Back of the Body and Front of the Body with the Alignment of Tailbone and Pubis...I think I was clear. It is so subtle and geeky but everyone seemed to get it.
1/4 Suns
Lunge Salutes
(skipping the plank/cobra section)
Spine, Breath and Prana Awareness
Dialing in the ability to bring the breath/prana up the spine or down the spine.
Sun to Dog
to Childs Pose
Backbend Actions
Transition onto Belly
Sphinx 2x with Block between thighs to create the action of the Base.
Rocket Cat
Childs
Moving Towards Ustrasana
(without actually getting there)
Kneeling at Wall to Establish "Base" from Kneeling
(coordinating the internal rotation of the inner thighs with the descent of the tailbone and lengthening and lifting of chest)
Standing Forward Fold @ Wall
Cactus Arms Standing @ Wall 2x to get the sense of lifting up
Kneeling In front of Wall, Using Cactus Arms @ Wall to create big lift out of pelvis. 2 x.
Childs
Standing Forward Fold
(At this point I thought I was going to do the Ajna Chakra Meditation, but just did not reveal itself to be right).
Windshield Wiper
Legs up Wall with Strap
Easy Spinal Twist
Savasana
Mostly Regular.
I geeked out in my practice this morning and arrived planning to share. I was prepared to change gears but it was a small enough class that it really made sense.
Supine.
Apanasana
Hip Rotation Awareness
Eye of Needle Play
Both Sides.
Transition to All Fours
Cat/Cow
Childs
1/3 Dog
Rounded Back
Plank
Dog
Uttansnana
Roll up to Standing
Uddiyana Bandha Play
Breath Retention, Navel Lock and Kriya
Decided to geek out on hips rotation to create the "stable base for backbends." So placed block between thighs and dialed in the simultaneous effort of inner thighs rolling in with descent of tailbone.
Ujayyi Breath Awareness
Made the attempt to connect the Anatomy of Breathing Down the Back of the Body and Front of the Body with the Alignment of Tailbone and Pubis...I think I was clear. It is so subtle and geeky but everyone seemed to get it.
1/4 Suns
Lunge Salutes
(skipping the plank/cobra section)
Spine, Breath and Prana Awareness
Dialing in the ability to bring the breath/prana up the spine or down the spine.
Sun to Dog
to Childs Pose
Backbend Actions
Transition onto Belly
Sphinx 2x with Block between thighs to create the action of the Base.
Rocket Cat
Childs
Moving Towards Ustrasana
(without actually getting there)
Kneeling at Wall to Establish "Base" from Kneeling
(coordinating the internal rotation of the inner thighs with the descent of the tailbone and lengthening and lifting of chest)
Standing Forward Fold @ Wall
Cactus Arms Standing @ Wall 2x to get the sense of lifting up
Kneeling In front of Wall, Using Cactus Arms @ Wall to create big lift out of pelvis. 2 x.
Childs
Standing Forward Fold
(At this point I thought I was going to do the Ajna Chakra Meditation, but just did not reveal itself to be right).
Windshield Wiper
Legs up Wall with Strap
Easy Spinal Twist
Savasana
Saturday, April 5, 2008
Stiff White Guys, Saturday 10:45am
13 Peeps
2 New
Supine
Apanasana
Supta Padangusthasana
Transition to All Fours
Cat/Cow
Childs
Half Dog
Cat
Plank
Dog
Childs
(watch demo)
Plank
Dog
Uttanasna
Uddiyana Bandha Play
1/4 Suns
Easy Lunge Salutes with Blocks
3 or 4 rounds
Tadasana and attention to the prana and breath and the spine.
Squat
Transition onto Backs
Windshield Wiper
Bridge Pose x2
Thread the Needle Hip Stretch
Easy Spinal Twist
Happy Baby
Savasana
2 New
Supine
Apanasana
Supta Padangusthasana
Transition to All Fours
Cat/Cow
Childs
Half Dog
Cat
Plank
Dog
Childs
(watch demo)
Plank
Dog
Uttanasna
Uddiyana Bandha Play
1/4 Suns
Easy Lunge Salutes with Blocks
3 or 4 rounds
Tadasana and attention to the prana and breath and the spine.
Squat
Transition onto Backs
Windshield Wiper
Bridge Pose x2
Thread the Needle Hip Stretch
Easy Spinal Twist
Happy Baby
Savasana
Wednesday, March 26, 2008
1:1 Wednesday 10:30
Client: 61, female, working with a combination of depression, anxiety attacks and old holding patterns in her pelvic region and legs. Negative thought patterns have a strong grip on her.
Much of the session was around her sharing. She does not know how to hold her gaze with you as she speaks. The trick is to offer practices that will help with the depression without increasing the anxiety. She spoke of how much she loves coming to class, so I suggested she come every day. She can do an alternate of "yang" and "yin or restorative" almost every day which will address both her needs perfectly. But today's session was identifying a small sequence she could do at home.
While she spoke I did Thai Yoga Massage on her legs.
Uddiyana Bandha Work with Pumping
(She has a lot stored in her belly. This is going to be major.)
Chanting of OM.
a - u - m breakdown with 1/4 Sun salutes
Sun Salute Variation with Blocks
Slumpy Swami Twist
Hands and Fists in Belly Work.
Thoracic Spine Twist
Bridge Pose 2x
Low Back Release
Mantra Pracitce: To help turn the negative thought pattern around, I gave her a Mantra. So we practiced that for a few Rounds.
Savasana
Much of the session was around her sharing. She does not know how to hold her gaze with you as she speaks. The trick is to offer practices that will help with the depression without increasing the anxiety. She spoke of how much she loves coming to class, so I suggested she come every day. She can do an alternate of "yang" and "yin or restorative" almost every day which will address both her needs perfectly. But today's session was identifying a small sequence she could do at home.
While she spoke I did Thai Yoga Massage on her legs.
Uddiyana Bandha Work with Pumping
(She has a lot stored in her belly. This is going to be major.)
Chanting of OM.
a - u - m breakdown with 1/4 Sun salutes
Sun Salute Variation with Blocks
Slumpy Swami Twist
Hands and Fists in Belly Work.
Thoracic Spine Twist
Bridge Pose 2x
Low Back Release
Mantra Pracitce: To help turn the negative thought pattern around, I gave her a Mantra. So we practiced that for a few Rounds.
Savasana
Monday, March 24, 2008
Yoga Basics, Monday 5:00pm
10 Peeps
2 Out of Towners
It was a hot day and everyone seemed to have as busy a day as me. So started slow, but got inspired to do a lot of standing poses to ground the excessive energy. The blocks make it so much easier to start to connect postures.
Opening
Legs up Wall
Introduce Cooling Breath for upcoming summer
Eye of Needle @ Wall
Transition to All fours:
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Uttanasna
Roll up to Standing
Breath/Prana Awareness
Uddiyana Bandha Kriya
Arm Channel Opening
Prana Arm Extension Exercise
Breath Geek Out
Sun Salutations
1/4 Suns
Easy Lunge Salutes with Blocks
Easy Lunge Salutes to Dog
Standing Poses
Warrior 2 Dance Both Sides
Warrior 2 with Hold, release to Lunge, transition to Uttanansa and complete Sun to Standing.
Repeat other side.
Sun Pattern to Side Angle Pose Prep, Triangle, Side Traingle, Side Angle Pose, Lunge, Uttanasna and complete Sun to Standing.
Repeat Other Side.
Dangling Forward Fold
Squat
Transition onto Backs
Cool Down
Windshield Wiper
Bridge
Bridge with Block
Supta Padangusthasana
Easy Spinal Twist
Savasansa
2 Out of Towners
It was a hot day and everyone seemed to have as busy a day as me. So started slow, but got inspired to do a lot of standing poses to ground the excessive energy. The blocks make it so much easier to start to connect postures.
Opening
Legs up Wall
Introduce Cooling Breath for upcoming summer
Eye of Needle @ Wall
Transition to All fours:
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Uttanasna
Roll up to Standing
Breath/Prana Awareness
Uddiyana Bandha Kriya
Arm Channel Opening
Prana Arm Extension Exercise
Breath Geek Out
Sun Salutations
1/4 Suns
Easy Lunge Salutes with Blocks
Easy Lunge Salutes to Dog
Standing Poses
Warrior 2 Dance Both Sides
Warrior 2 with Hold, release to Lunge, transition to Uttanansa and complete Sun to Standing.
Repeat other side.
Sun Pattern to Side Angle Pose Prep, Triangle, Side Traingle, Side Angle Pose, Lunge, Uttanasna and complete Sun to Standing.
Repeat Other Side.
Dangling Forward Fold
Squat
Transition onto Backs
Cool Down
Windshield Wiper
Bridge
Bridge with Block
Supta Padangusthasana
Easy Spinal Twist
Savasansa
1:1 Monday, March 24
My Monday Morning Client.
She has lost over 5 pounds, but more importantly she looks completley different. She is brighter, sunnier, laughs more easily. We have so much fun together. She has inspired me to start teaching more difficutl and challenging work to the beginners. She shows me how much I have been holding back cuz things are hard.
Supine.
Hip Rotation Understanding.
Eye of Needle
Half Happy Baby
Half Happy Baby Variation
Rock the Baby
Half Happy Baby
Supta Padangusthasana A, B, C
Rest
Repeat with Other Leg
Transition to Standing
Uddiyana Bandha Kriya
Om Chanting to Lengthen Breath
A-U-M individually
and the OM with the 1/4 Suns
Wall Work
Splat
Right Angle
Sun Salute Play with Blocks
Lunge Salute
Lunge Salute to Dog
Lunge Salute Pattern Full Round with Plank and Sphinx/Cobra
Warrior 2 Geek Out
Attention to the Bowl of the Pelvis. Attention to the alignment.
Note: When we first met, she could not balance here. Now she can balance and work with details.
Looked at the possibility of half handstand at wall.
I knew we would not "get into it" but I got the hit to look at it.
She is 200 pounds and feels like she cannot hold herself up, but I feel she is really close.
Her planks are strong. So, combination of getting her comfortable with her weight and understanding the fear around supporting herself.
Standing Sirsasana Prep
3 Block Method @ Wall
She was suprised and delighted at how good this felt.
Note: Childs pose is more of a burden and discomfort than rest cuz her butt does not touch her heals and her belly gets in the way.
Cobra with Bolster
Dhanurasana with Bolser and Strap 2x
Rocket Cat
Dog
Slumpy Swami Spinal Twist
Lengthened Spinal Twist
Upavishta Konasana
Savasana
She has lost over 5 pounds, but more importantly she looks completley different. She is brighter, sunnier, laughs more easily. We have so much fun together. She has inspired me to start teaching more difficutl and challenging work to the beginners. She shows me how much I have been holding back cuz things are hard.
Supine.
Hip Rotation Understanding.
Eye of Needle
Half Happy Baby
Half Happy Baby Variation
Rock the Baby
Half Happy Baby
Supta Padangusthasana A, B, C
Rest
Repeat with Other Leg
Transition to Standing
Uddiyana Bandha Kriya
Om Chanting to Lengthen Breath
A-U-M individually
and the OM with the 1/4 Suns
Wall Work
Splat
Right Angle
Sun Salute Play with Blocks
Lunge Salute
Lunge Salute to Dog
Lunge Salute Pattern Full Round with Plank and Sphinx/Cobra
Warrior 2 Geek Out
Attention to the Bowl of the Pelvis. Attention to the alignment.
Note: When we first met, she could not balance here. Now she can balance and work with details.
Looked at the possibility of half handstand at wall.
I knew we would not "get into it" but I got the hit to look at it.
She is 200 pounds and feels like she cannot hold herself up, but I feel she is really close.
Her planks are strong. So, combination of getting her comfortable with her weight and understanding the fear around supporting herself.
Standing Sirsasana Prep
3 Block Method @ Wall
She was suprised and delighted at how good this felt.
Note: Childs pose is more of a burden and discomfort than rest cuz her butt does not touch her heals and her belly gets in the way.
Cobra with Bolster
Dhanurasana with Bolser and Strap 2x
Rocket Cat
Dog
Slumpy Swami Spinal Twist
Lengthened Spinal Twist
Upavishta Konasana
Savasana
Sunday, March 23, 2008
Stiff White Guys, Saturday 10:45am
14 peeps
1 New
Standing Forward Fold
Breakdown and use of OM to lengthen breath
Chanting of A, U, M individually and then three OMs
Sun Salute Shapes @ Wall
Splat
Right Angle
Wall Lunge
Right Angle with Leg Lift
Uttanasna
(Repeat other side)
Lunge Salutes with Blocks
Similar to what we did the previous week, breaking the salute down.
Everyone that had been in class the previous week was there and they really had it down.
Its Spring and no one seems to mind working a little harder.
1/4 Suns
Sun Round to Stepping Back and Forward from Lunge
Sun Round to Stepping Back into Lunge to Dog to Lunge and Back to Standing
Sun Round to Lunge, Dog, Plank, Girlie Push ups, Sphinx, Rocket Cat, Plank, Dog, Lunge, Standing (Both Sides)
Note:The Blocks make it SO MUCH easier for peeps to step forward and back.
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Eye of the Needle
Supta Padangushtasana
Easy Spinal Twist
Savasana
1 New
Standing Forward Fold
Breakdown and use of OM to lengthen breath
Chanting of A, U, M individually and then three OMs
Sun Salute Shapes @ Wall
Splat
Right Angle
Wall Lunge
Right Angle with Leg Lift
Uttanasna
(Repeat other side)
Lunge Salutes with Blocks
Similar to what we did the previous week, breaking the salute down.
Everyone that had been in class the previous week was there and they really had it down.
Its Spring and no one seems to mind working a little harder.
1/4 Suns
Sun Round to Stepping Back and Forward from Lunge
Sun Round to Stepping Back into Lunge to Dog to Lunge and Back to Standing
Sun Round to Lunge, Dog, Plank, Girlie Push ups, Sphinx, Rocket Cat, Plank, Dog, Lunge, Standing (Both Sides)
Note:The Blocks make it SO MUCH easier for peeps to step forward and back.
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Eye of the Needle
Supta Padangushtasana
Easy Spinal Twist
Savasana
Wednesday, March 19, 2008
Yoga Basics, Wednesday 5:00pm
10 Peeps
1 New (Big Guy)
Start Supine
Knees Bent, hands on lower belly
Breath Awareness, particularly the 4 Parts
Apanasana
Hamstring Stretch with Strap
Transition All Fours
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
Plank
Dog
Transition to Dangling Forward Fold
Roll up to Standing
Transition to Wall
(Sun Salutation Parts @ Wall)
Splat
Right Angle
Wall Lunge
Warrior 3 @ Wall
Right Angle
Uttansana
(Repeat with other side)
Lunge Salute Breakdown
1/4 Suns
1 Round Stepping Back to and Forward from Lunge
1 Round Transition from Lunge to Dog and back to Lunge
1 Complete Round of Both Sides incorporating Plank, Girlie Push ups, and Cobra
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Bridge x 2
Hip Rotation Awareness to Eye of Needle
Easy Spinal Twist
Savasana
1 New (Big Guy)
Start Supine
Knees Bent, hands on lower belly
Breath Awareness, particularly the 4 Parts
Apanasana
Hamstring Stretch with Strap
Transition All Fours
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
Plank
Dog
Transition to Dangling Forward Fold
Roll up to Standing
Transition to Wall
(Sun Salutation Parts @ Wall)
Splat
Right Angle
Wall Lunge
Warrior 3 @ Wall
Right Angle
Uttansana
(Repeat with other side)
Lunge Salute Breakdown
1/4 Suns
1 Round Stepping Back to and Forward from Lunge
1 Round Transition from Lunge to Dog and back to Lunge
1 Complete Round of Both Sides incorporating Plank, Girlie Push ups, and Cobra
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Bridge x 2
Hip Rotation Awareness to Eye of Needle
Easy Spinal Twist
Savasana
Monday, March 17, 2008
Yoga Basics, Monday 5:00pm
6 Peeps
Supine
Breath Awareness, 4 Parts
Roll Up
Squat
Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Surya Namaskar C Riff Broken Down Slowly and Deliberately
Warrior 2 Play
(Since we were an more intimate group. We stopped and looked at alignment.)
Balance Play
Little Tree
Tree
Dangling Forward Fold
Windshield Wiper Pose
Bridge Pose x 2
Eye of the Needle Pose
Happy Baby and Rock the Baby Play
Roll up
Slumpy Swami Twist
Paschimottanasana
Savasana
Supine
Breath Awareness, 4 Parts
Roll Up
Squat
Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Surya Namaskar C Riff Broken Down Slowly and Deliberately
Warrior 2 Play
(Since we were an more intimate group. We stopped and looked at alignment.)
Balance Play
Little Tree
Tree
Dangling Forward Fold
Windshield Wiper Pose
Bridge Pose x 2
Eye of the Needle Pose
Happy Baby and Rock the Baby Play
Roll up
Slumpy Swami Twist
Paschimottanasana
Savasana
1:1 Monday, March 17
Same Monday 10:30 client.
Request was to get a taste of what a Level 2 Class is like to see if he could do it.
Tibetan 3 Part Inhale HA breath
Arm Awakening
Heart Pounding
Uddiyana Bandha Play
Set up to break elements of Surya Namaskar A and C down slowly and deliberately. We used blocks to make the transitions easier.
1/4 Suns
Surya Namaskar Break Down
Vinaysa Sequence 1
Sun to Side Angle Pose
Triangle
Warrior 2 Dance
Dog
Plank
Sphinx
Rocket Cat
Childs
Plank
Dog
Transition with leg lift from dog to other side postures.
Step Forward and Complete Sun to finish.
Vinaysa Sequence 2
From Sun
Side Angle Pose
Triangle
Prasarita Padottanasana C
Warrior 2 Dance
Twisting Lunge
Dog
Plank
Locust
Rocket Cat
Childs
Plank Dog
Transition with Leg Lift from Dog to the other side
Step Forward to Complete.
Balance Play
Little Tree
Tree
Wall Work and Balance Play with Dancers
(This was too hard, so we came to floor)
Reclining Buddha with Thigh Stretch
Cobra with Bolster under hips
1/2 Bow each Side
Assisted Bow Thai Yoga Massage Style
Assisted Cobra Thia Yoga Massage Style
A little Thai Yoga Massage Work
Eye of the Needle
Hamstring and Hip Stretching
Easy Spinal Twit
Savasana
Request was to get a taste of what a Level 2 Class is like to see if he could do it.
Tibetan 3 Part Inhale HA breath
Arm Awakening
Heart Pounding
Uddiyana Bandha Play
Set up to break elements of Surya Namaskar A and C down slowly and deliberately. We used blocks to make the transitions easier.
1/4 Suns
Surya Namaskar Break Down
Vinaysa Sequence 1
Sun to Side Angle Pose
Triangle
Warrior 2 Dance
Dog
Plank
Sphinx
Rocket Cat
Childs
Plank
Dog
Transition with leg lift from dog to other side postures.
Step Forward and Complete Sun to finish.
Vinaysa Sequence 2
From Sun
Side Angle Pose
Triangle
Prasarita Padottanasana C
Warrior 2 Dance
Twisting Lunge
Dog
Plank
Locust
Rocket Cat
Childs
Plank Dog
Transition with Leg Lift from Dog to the other side
Step Forward to Complete.
Balance Play
Little Tree
Tree
Wall Work and Balance Play with Dancers
(This was too hard, so we came to floor)
Reclining Buddha with Thigh Stretch
Cobra with Bolster under hips
1/2 Bow each Side
Assisted Bow Thai Yoga Massage Style
Assisted Cobra Thia Yoga Massage Style
A little Thai Yoga Massage Work
Eye of the Needle
Hamstring and Hip Stretching
Easy Spinal Twit
Savasana
Stiff White Guys, Sunday 10am
16 Peeps
Began with Breath
Apanasana
Hamstring Stretch
Transition All Fours
Cat/Dog
1/2 Dog
Childs
All Fours
Plank
Dog
Step Forward Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windsheild Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Began with Breath
Apanasana
Hamstring Stretch
Transition All Fours
Cat/Dog
1/2 Dog
Childs
All Fours
Plank
Dog
Step Forward Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windsheild Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Stiff White Guys, Saturday 10:45am
8 peeps
Inspired by recent insight that at 80, you must know how to do a lunge and pushup to get off off the floor if you fall, I am bringing back the sun salute. I took them out cuz they are hard and require coordination. And I wanted SWG to be accessible to anyone who walked through the door. But, as I have been working over at Help of Ojai and see what happens to a body underused, my classes have gotten a bit more rigourous. And the Sun Salutation is one of the most perfect forms of exercise.
Began with Breath and Uddiyana Bandha Focus
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windshield Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Inspired by recent insight that at 80, you must know how to do a lunge and pushup to get off off the floor if you fall, I am bringing back the sun salute. I took them out cuz they are hard and require coordination. And I wanted SWG to be accessible to anyone who walked through the door. But, as I have been working over at Help of Ojai and see what happens to a body underused, my classes have gotten a bit more rigourous. And the Sun Salutation is one of the most perfect forms of exercise.
Began with Breath and Uddiyana Bandha Focus
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windshield Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Wednesday, February 27, 2008
Help of Ojai, Wednesday 1:30
20 Peeps
5 Assistants
Second Class of 6 Week Series
This class is so easy to teach with Allison, Alana, Amber, Winifred and Uschi assisting. It's like having 5 angels present. The care and attention that we are able to offer the class is unmatched anywhere. So fun.
My aim is to connect the group with their subtle energies. To connect us with the magical amazing breath and how we can use it to connect with our prana. It seems to be working.
Start Supine
Breath Awareness with hands on Lower Belly
(Focus on being able to direct the breath)
Low back and Sacrum Awareness
Hamstring Stretching with Strap
(Focus on being able to direct the breath into the tension)
Transition to Standing
Tadasana
(Feet and Breath focus)
Side Waist Stretch
Spring Training Stretch
Standing Forward Fold
(I did this without the chairs to see where peeps were at. It showed that we should have chairs).
Wide Leg Forward Fold with Chairs
Leaning Left and Right to wake up inner channels of the legs.
"Squeezing" of Feet Together on Inhale and "Pressing" Feet apart on the Exhale to wake up the channels of the legs.
Then directed awareness into the sense of being able to "inhale" up the inside of the legs and "exhale" down the outside of the legs. Everyone seemed to get it and buy that they were starting to be able to direct their own prana.
Tapping up inside channels of the arms and down the outside channels of the arms.
Tapping on the chest. Stages 1 thru 3 with sound release.
Shortened Arm Prana Extension Energy.
Bringing the Palms together so they could feel their own force.
All seemed to connect with it.
1/4 Sun Salutations
1/2 Sun Salutations (with chair for some)
Seated Hip Opener (Eye of the Needle)
Forward Fold on Chair
(With Hands on Low Back. Breathing into Hands. Mentioned the heart/hand healing connection).
Seated Spinal Twist in Chair
Forward Fold in Chair
Savasana with Legs on Chair
Quiet Sit
5 Assistants
Second Class of 6 Week Series
This class is so easy to teach with Allison, Alana, Amber, Winifred and Uschi assisting. It's like having 5 angels present. The care and attention that we are able to offer the class is unmatched anywhere. So fun.
My aim is to connect the group with their subtle energies. To connect us with the magical amazing breath and how we can use it to connect with our prana. It seems to be working.
Start Supine
Breath Awareness with hands on Lower Belly
(Focus on being able to direct the breath)
Low back and Sacrum Awareness
Hamstring Stretching with Strap
(Focus on being able to direct the breath into the tension)
Transition to Standing
Tadasana
(Feet and Breath focus)
Side Waist Stretch
Spring Training Stretch
Standing Forward Fold
(I did this without the chairs to see where peeps were at. It showed that we should have chairs).
Wide Leg Forward Fold with Chairs
Leaning Left and Right to wake up inner channels of the legs.
"Squeezing" of Feet Together on Inhale and "Pressing" Feet apart on the Exhale to wake up the channels of the legs.
Then directed awareness into the sense of being able to "inhale" up the inside of the legs and "exhale" down the outside of the legs. Everyone seemed to get it and buy that they were starting to be able to direct their own prana.
Tapping up inside channels of the arms and down the outside channels of the arms.
Tapping on the chest. Stages 1 thru 3 with sound release.
Shortened Arm Prana Extension Energy.
Bringing the Palms together so they could feel their own force.
All seemed to connect with it.
1/4 Sun Salutations
1/2 Sun Salutations (with chair for some)
Seated Hip Opener (Eye of the Needle)
Forward Fold on Chair
(With Hands on Low Back. Breathing into Hands. Mentioned the heart/hand healing connection).
Seated Spinal Twist in Chair
Forward Fold in Chair
Savasana with Legs on Chair
Quiet Sit
Monday, February 25, 2008
1:1 Monday, February 25
This is my 5th time with this client. She is overweight, on medications, and until today a smoker. She announced today that she has stopped smoking. She continues to lose weight and is looking really good. She has been practicincg yoga from online videos in between our sessions. She claims to be taller and her blue eyes are sparkling. I have learned so much from working with this client. I am being reminded of the magic of yoga.
Start Supine
Breath Work
Pelvic Floor and Mula Bandha Awareness
Hamstring Stretch with Strap
Transition to Standing
Breath and Mula Bandha and Leg Lines Focus
Splat @ Wall
Right Angle Pose
with Breath Work Awareness
Surya Namaskar C with Chair at Wall
(Today we added Plank and a Cobra Variation)
This has been really effective and allows her to move rhythmically and safely.
Standing Hip Opener on Chair
Wide Leg Forward Fold on Chair
Side Squats with Chair
Walking Balance
Side to Side Balance
Static Balance x 2 with leg lifting in front of her
Supine
Wide Legs up Wall
Baddha Konasana @ Wall
(I assist in the opening by pressing my calves into her thighs)
After this, she got up and walked around and professed that she felt taller.
Bridge Pose x 3 with Strap for assistance
Rest
Thai Yoga Massage
I worked on her legs and arms and head.
Savasana
Quiet Sit.
Start Supine
Breath Work
Pelvic Floor and Mula Bandha Awareness
Hamstring Stretch with Strap
Transition to Standing
Breath and Mula Bandha and Leg Lines Focus
Splat @ Wall
Right Angle Pose
with Breath Work Awareness
Surya Namaskar C with Chair at Wall
(Today we added Plank and a Cobra Variation)
This has been really effective and allows her to move rhythmically and safely.
Standing Hip Opener on Chair
Wide Leg Forward Fold on Chair
Side Squats with Chair
Walking Balance
Side to Side Balance
Static Balance x 2 with leg lifting in front of her
Supine
Wide Legs up Wall
Baddha Konasana @ Wall
(I assist in the opening by pressing my calves into her thighs)
After this, she got up and walked around and professed that she felt taller.
Bridge Pose x 3 with Strap for assistance
Rest
Thai Yoga Massage
I worked on her legs and arms and head.
Savasana
Quiet Sit.
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