Stiff White Guys Yoga, Sunday 10am

19 Peeps

1 Drop In

Similar to yesterday with a lot of emphasis on relaxing the two points of the parasympathetic nervous system, the sacrum and the medulla oblongata (just above the C1, skull base) to practice conscious relaxation.  

Opening

Impressing the Heart.  See the Online Yoga Video.

Rocking the Pelvis.  See online Yoga Video.

The Shimmy.  See online yoga video.

Supine Uthhita Tadasana

Knees to Chest

Transition to Sitting

Sukhasana

Easy Wimpy Side Bending

Side Bending "for real"

Forward Folding Both Sides

Uttanasana

Tadasana

Block to help Ground Legs and relax down through the sacrum.

Tadasana

Ujayyi Pranayama

2 Rounds Lunge Salutes san Dog

Childs Pose

Plank and Downward Facing Dog Play x 2

Locust x 2

Hamstring Stretching with a Strap

Savasana

Sit

Soft Vinaysa, Saturday 9am

15 Peeps
1 Drop In

It is super hot in Ojai right now.

I opened by sharing this great discussion that went down on Facebook from Doug Keller about the anatomy of the shoulder.

Doug made the most beautiful points about the continual learning process of a teacher:
"An honest student is 1000 times more valuable to you ... than a strong-willed and persuasive teacher; we parrot our teachers, but learn from our students"

We, as teachers will sometimes pass on instruction that we are not attentively working through our own bodies. And instead of learning from the beings in front of us, we treat them as props. I recommend reading the discussion and reading Doug's shoulder article.

Opening
Impressing the Heart
Windshield Wiper
Latest Eye of the Needle Pattern

Sukhasana with Tailbone and Hip Rotation Awareness
Forward Fold
(both Sides)

Side Bending with External Hip Rotation Attention

Uttanasana
Roll up to Standing

Shoulder Awareness with Rotation
Utthita Tadasana
Uttanasana
Roll up to Standing

Block Technique to Ground Legs

Earthy Tadasana

Sequence 1
Tadasana
YAM
Lunge
Hammock
Horse
Squirt Pose
PP A
Warrior 2
Crescent Moon
Hamstring Play
Dog

Locust Vinyasa
Rocket Cat
Childs
Plank
Dog
Uttanasna
Roll up to Standing

Repeat Sequence 1 Other Side
HAM

Locust Vinyasa
Rocket Cat
Childs Pose

Headstand Prep Play
Headstand Play using Wall

Childs
Vajrasana

Transition to Backs

Eagle Twist Both Sides
Knees to Chest

Savasana

Sit

Soft Vinyasa Saturday 9am

16 Peeps or so.
3 Drop ins

Focus: moving towards Standing Extended Hand to big toe pose. Ran out of time. Was hoping to get to Side Plank Variation.

Opening
Sukhasana or Box
Land
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to Wall for Hamstring Strap Work
(This was so funny. I kept messing up. And getting the sides mixed up. We all laughed).

Transition to All Fours
Cat/Cow
Childs Pose
Sideliner

Easy Side Plank Pose Both Sides
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1 from Dog
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs Pose
All Fours
Plank
Dog

Side Plank Both Sides

Locust 3 Vinyasa

Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Deep Hip Opener
External Rotation Hamstring
Lunge
Dog

Locust 3 Vinaysa

Uttanasna
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence 1 Other Side

Dhanurasana Vinaysa
Dog
Plank
Bow Pose
Windshield Wiper
Rocket Cat
Childs Pose

Roll up to Uttanasana
Roll up to Standing
Tadasana

Extended Hand to Big Toe Pose at wall with Strap and Lifted Foot on Wall
Both Sides with Forward Fold In Between

Extended Hand to Big Toe Pose in towards Middle of Room
Both Sides
Uttanasana

Malasana
Revolving Head to Knee Pose Both Sides
Forward Fold

Sit
Savasana

SWG Saturday 10:45am

16 peeps
Emphasis on the alignment and breathing channels of tadasana in the standing poses. I shared that
Opening
Supine Hamstring Opener with Feet at Wall (a, b and c)

Transition to All fours facing the Walls
Cat/Dog
Childs

2 Rounds of Wall Dog

Uttanasana
Roll up to Standing

Side Stretching at the Wall x2

Tadasana

Wide Stance Pelvis Awareness
Wide Stance Forward Fold

Side Triangle Off the Wall Both Sides
Wide Stance Forward Fold

Tadasana

Warrior 2 Off the Wall Both Sides
Wide Stance Forward Fold

Tadasana

Side Angle Pose off the Wall
Wide Stance Forward Fold

Tadasana
Uttanasana
Malasana

Transition to Earth

Windshield Wiper
Bridge Pose
Cosmic Rest Pose
Bridge Pose with Brick
Cosmic Rest Pose

Knees to Chest
Easy Spinal Twist

Savasana

Sweet Vinyasa Monday 8:30am

25 peeps

Such a groovy sweet vibe this morning. Just felt like family. Similar pattern as we have been tending towards. Tadasana Alignment with Balance Play and lots of side waist opening.

Opening
Sukhasana
Leaning In
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow
Barrel Rolls
Childs Pose

Easy Side Plank Sequence
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Low Side Liner Lunge
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
Palm Prana Ping Pong
HAM

Repeat Sequence 2 Other Side
Repeat Locust 3 Vinyasa and add Dhanurasana
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
Extended Hand to Big Toe Pose Stage 1 Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasnaa
Malasana

Urdhva Upavistha Konasana
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Upavistha Konasana

Sit

Freeform
(not many takers today)

Savasana

Soft Vinyasa, Saturday at 9am

21 Peeps

The group was so chatty this morning. Usually when I sit down and appear focused everyone goes quiet. But not today. Lots of catching up to do I suppose. But when the clock reached 8 minutes after 9, I chose to "ring the bell". The universal symbol for pay attention.

We moved towards Standing Extended Big Toe Pose Again. As we moved there I wondered if we might play with the twisting version or if we might translate it back to Side Plank with Toe Hold, but the mood seemed more mellow at that point. Talking points around making room for the tight spots, generosity of the heart and aligning within.

Opener Supine
Hand to Big Toe Pose with Strap Sequence

Roll up to Sukhasana
Forward Fold and Side Bend
(Switch Legs and Repeat Other Side)

All Fours
Cat
Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Cat/Cow
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinaysa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Standing Sequence
Sun to Lunge
Side Angle Blueprint
Trikonasana
Parsva Trikonasana
Warrior 2 Dance
Lunge
Dog

Vinaysa 2
Dog
Plank
Locust 2
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence Other Side

Vinaysa 3
Dog
Plank
Locust 3
Rocket Cat
Plank

Side Plank Play
Both Sides

Vinaysa 4
Dog
Plank
Bow Pose
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
(the main point is to find tadasana's internal alignment)
Extended Hand to Big Toe Pose Stage 1 Both Sides
Uttanasana
Extended Hand to Big Toe Stage 1 - 3 Both Sides
Uttanasana
Malasana
Cowboy Negotiation

Upward Facing Wide Angle Pose
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Uppavishta Konasana

Sit

Supported Heart Opener over Bolster
Savasana

SWG Sunday 10:00am

20 Peeps
3 New Drop Ins

Today was a challenging class. One of the drop ins was new to yoga and 70+ years old. This always makes for an interesting dynamic of tending to her needs without overwhelming her and balancing attention to the rest of the class.

Also, today one of the students "left his body." He has been coming for a few weeks but just told me last week that he suffers from a sort of "seizure" in which he loses consciousness but is still awake. Today I got to see it. While we were in Warrior 2, he fell over. The look on his face was total wonderment. Like a RamaKrishna. He went into the foyer, as if getting ready to leave. I did not want him to go, cuz I was worried about him. So I found myself trying to connect with him and keep the class going. He agreed to stay and I felt relieved. But when his squeeze came to pick him up and I mentioned the incident, he did not remember it happening at all. Tricky.

I am not sure I Will put the video of this class up as I spend a great deal of time talking to him and do not want him to be exposed, but I am curious to watch it and see if I can learn something.


Opening
Supine over a bolster
Breath Awareness

Sukhasana with Tailbone Awareness
Easy Side Bending x 2

Transition All Fours
Cat Cow
Barrel Rolls
Childs Pose
1/2 Dog
Rounded Back

Transition to Standing

Uttanasana
Roll up to Standing

Shoulder Awareness
Wise Guy Sequence
Neck Pull Sequence

Tadasana
Ujayyi Pranayama
1/4 Salutes x 5
3 Rounds Easy Lunge Salutes

Warrior 2 Dance Sequence x 2
(with palm prana ping pong in between)

I thought we would be going towards Side Triangle here, but this is where the man fell and lost his bearings.

Squat
Uttanasana
Roll up to Standing

Transition to Earth

Windshield Wiper
Bridge Pose x 3
Hamstring Stretch with Strap
Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

20 Peeps
2 Drop Ins

A little cold, but not too bad. Similar sequence as Wednesday. Attention to listening, internal alignment and opportunity. Lots of side waist opening, central aligning and balance. Talk on making room for the tightspots.

Opening
Sukhasana or Box
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock (with side waist play)
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs
Plank

Side Plank Play

Vinyasa 2
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasnaa
Cowboy Negotiation Pose
Uttananasa
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Vinyasa 3
Dog
Plank
Locust 3
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Repeat Sequence 2
Repeat Vinaysa 3 with addition of a Bow Pose

Uttanasana
Malasana
Mouse Pose
Uttanasna
Roll up to Standing

Balance
Balance Play
Knee to Chest Both Sides
Uttanasana
Extended Hand to Bog Toe Pose Both Sides
Uttanasana
Malasana

Transition to Siting

Urdhva Upavishta Konasana
Baddha Konasana
Roll to Supine

Windshield Wiper
Bridge Pose
Bridge Pose with Leg Lift
Bridge Pose to Viparitta Karni
Country Plow
Country Karni Pidasana
Roll out to Supine
Uttanana Padasana (aka fish variation)
Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

The emphasis today was on the alignment within Tadasana and side waist opening towards Half Moon Pose.  No real major peak.  More a continual emphasis on paying attention to the currents of the spine.  Talk continued on the opportunity of tight relationships.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Side Liner

1/2 Dog

Rocket Cat

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock with Side Lining

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

External Rotation Hamstring Stretch

Lunge

Dog

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Palm Prana Awareness

HAM

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Sequence 3

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Half Moon

Standing Splits

Pigeon with Wise Guy and Neck Work

3 Legged Dog

Revolved Dog

Dog

Repeat Vinyasa 3

Repeat Sequence 3

Vinyasa 4

Dog

Plank

Bow Pose x 2

Rocket Cat

Childs Pose

Vajrasana Meditation

Cow Tipping

Baddha Konasana Yin Style

Savasana

New Year's Day Class 2008

35 peeps

Packed in.

3 New Peeps

Totally delightful.

I am the luckiest.  To get to show up and hang out with such a rich, full wonderful group.

I totally thought the group was going to be small and had been musing over doing handstands and drop backs on my way to class.  Instead I found myself moving super slow and doing very little.  We sequenced towards upward facing bow pose.  There is so little need to speak when the group is this open.  That to try to convey something too complex is silly.  I spoke towards the possibility of "unresolution".

Request from David that we pause for peace at 11:00am to connect with a group around the world.

Sitting.

Sukhasana or Box Pose

Forward Fold

Side Forward Fold

Spinal Twist

(Switch Legs Repeat)

Switch Legs Again

Side Bend 1 Both Sides

Side Bend 2 Both Sides

Transition All Four

Cat/Cow

Barrel Rolls

Childs Pose

Side Line Childs Pose Both Sides

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Lunge Both Sides

Vinyasa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Sequence 1

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 2

Dog

Plank

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Awareness

Swamp Monster/ Hallelujah Sequence

Wise Guy Neck Sequence

Tadasana

A-U-M Chanting

3 Rounds of OM

Pause for Peace at 11:00.

Sequence 2

Sun to Lunge

Swamp Warrior

Hallelujah Warrior

Lunge

Step Forward

Roll back up to Tadasana

Repeat Sequence 2 Other Side

Show and Repeat Sequence 2 Both Sides

Sequence 3

Sun to 

Low Lunge

Crescent Moon

Hamstring Stretch

Optional Childs

Vinaysa 4

Rounded Plank

Dog

Roll into Cobra

Land and Lift into Locust

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Repeat Sequence 3 Other Side

Repeat Vinaysa 4 or Childs

Child's

Vajrasana Sitting

Transition onto Backs

Windshield Wiper

Bridge

Bridge or Wheel Stage 1

Bridge or Wheel

Bridge or Wheel

(with option to rest at any moment)

Happy Baby Abdominal Release Sequence

Savasana

Sit

SWG Sunday 10:00am

15 Peeps

Theme: Breath, Tadasana, Sutra 1.2, Balance, Feet.

Heart Opener on Bolsters with Breath Attention

Sukhasana Side Bending and Forward Folding Sequence

Transition to Standing

Uttanasana Play with Straight Legs and then Bent Knees

Roll up to Standing

Shoulder Rotation Play

Wise Guy Sequence 

Tadasana

Ujayyi Pranayama

3 Rounds Lunge Sequence without Dog 

Tadasana

Opening Bottoms of Feet on Blocks.

Awareness to Subtle Energetics of Breath through Feet.

Little Tree

Tree

(Emphasis on relaxing enough to feel the movement)

Uttanasana

Squat

Roll onto Backs

Windshield Wiper

Bridge x 2

Eye of Needle Both Sides

Easy Spinal Twist

Knees to Chest

Savasana

SWG, Saturday 10:45am

5 Peeps

Took advantage of intimate group to introduce the mulabandha.  Class was a little funky, and not totally cohesive or a usual SWG.

Supine

Windshield Wiper

Spinal Twists

Transition to Standing

Uddiyana Bandha Play

Mula Bandha Play

Tadasana

Ujayyi Pranayama

YAM

3 Rounds of Stepping Back Lunge Salutes with Tadasana Awareness

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Bridge x 2

Knees to Chest

Abdominals

Spinal Twist

Savasana

SWG Sunday 10:00am

16 Peeps

Mostly men.  Today it was revealed that I need to spend more time on sitting comfortably.  Some other good questions were around the locking of the knees and how the back is "supposed to be".

The talk was Sutra 1.2.  The sequence was towards being steady with the movement.  Balance and Sacrum Awareness.

Sukhasana with Side Bending

Forward Fold over Crossed Legs

Slumpy Dandasana

Chest Press Dandasana

Sacrum Awareness with a little twisting

Transition to Standing

Uttanasana Play

(this allowed for some good questions today)

Shoulder Swings

Shoulder Shrugs

Rotation Awareness (Swamp Monster and Cactus)

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

3 Easy Rounds of Lunge Salutes with YAM, HAM, OM and OM in between.

Tadasana in between as well.

Balance Play

Little Tree

Tree

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist

Savasana

Sit

SWG Saturday 10:45am

12 Peeps

Lots of shoulder injuries, knee injuries, torn calf muscle and pregnant.

Talking points around Sutra 1.2 and the point of yoga.

I am learning how to share more philosophy with the beginning students.  Not easy, but always fun when it works.

Standing forward fold

Roll up to standing

Shoulder Swings

Shoulder Shrugs

Shoulder Rotation with Swamp Monster and Cactus

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

1/4 Salutations

3 Rounds Lunge Salutes progressively more difficult

Tadasana in between

Balance Play

Little Tree

Tree

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge Pose x 3

Knees to Chest

Eye of the Needle to Hamstring Play Both Sides

Easy Spinal Twist

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

Sweet Vinyasa 8:30am Monday

17 Peeps

Fun group of peeps today.  Some new drop ins and lots of regulars.  I shared my latest thoughts on being on a "path" and how it is leading us towards becoming "pathetic".

Opening

Baddha Konasana with Feet Rubbing

Yin Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Easy Side Plank Sequence

Plank

Dog

Lunge Sequence 1

From Dog

Lunge

Hammock

Twisting Lunge

Dog

Repeat Lunge Sequence Other Side

Vinaysa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotation Play

Swamp Monster and Cactus

Wise Guy Sequence

Tadasana

Ujayyi Breathing

YAM

Standing Sequence 1

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Lunge

Vinyasa 2

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasaa

Utkatasana

Tadasana

HAM

Repeat Sequence 1 Other Side

Vinyasa 2

Dog

Plank

Locust 2

Windshield Wiper

Rocket Cat

Childs

Plank

Side Plank Play on Both Sides with Dog in between

Dog

Sequence 2 From Dog

Lunge

Hammock

Horse

Squirt

Malasana

Uttanasana

Wide Legs to Lunge

Dog

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Repeat Standing Sequence 2 Other Side

(this side: move to side splits)

Vinyasa 4

Dog

Plank

Locust 4 to optional Bow Pose

Rocket Cat

Childs Pose

Vajrasana Meditation 

OM

OM

Half Lord of the Fishes

Cow Face

(Repeat Other Side)

Forward Fold

Sit

Savasana

Stiff White Guys Yoga, Saturday 10:45am

18 Peeps

Focus on Tadasana and Feet and Balance.
2 Peeps Post Shoulder Surgery

Uttanasana
Roll up to Standing

Shoulder Circles
Shoulder Rotation and Shrugs
Swamp Monster and Cactus

Tadasana
Ujayyi Breath
1/4 Salutes

3 Rounds Easy Lunge Salutes with no Dog

Feet Stretching at Wall
and with Partners on Bricks
Tadasana

Little Tree
Uttanasana
Tadasana
Tree Pose
Tadasana

Uttanasana
Malasana
Roll onto Bakcs

Windshield Wiper
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Savasana

No Sequence Recorded Wed., October 29

The Sequence must not have been recorded today.

I am still riffing off of what I was teaching pre Crib and through the Crib.

I understand that it is really a preparation for sitting.

Lots of Attention to the Legs to help encourage grounding and attention to the tadasana cues to allow central current to flow.

Sweet Vinyasa 8:30am Monday

19 Peeps

Similar Sequence that we have been working lately.  Talk was on what I am discovering about effort and ease, practice and surrender, alignment of being.  Lately the sequences have been directed towards sitting.

Sit

Opening

Yin Baddha Konasana with Feet Sen Channel Pressing 

Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

All Fours

Plank

Dog

Easy Side Plank Sequence

Leg Line Sequence 1 

Leg Lift from Dog

Lunge with Alignment Attention

Back to Dog

(Repeat Other Side)

Vinyasa 1

Dog

Plank

Sphinx

Rocket Cat

Childs

Plank

Dog

Leg Line Sequence 2 

Dog

Leg Lift from Dog

Lunge with More Alignment Attention

Hammock

Lunge
Back to Dog
(Repeat Other Side)

Vinyasa 2

Dog 

Plank

Low Cobra

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

Ujayyi Breathing

YAM

Standing Sequence 1

Sun to 

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Lunge

Vinaysa 3

Dog

Roll into Cobra

Locust Legs

Rock back to Cobra

(ala Schiffmann)

Rest

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Standing Sequence 1 on the Other Side

Repeat Vinyasa 3

Standing Sequence 2

(from Dog)

Leg Lift to

Lunge

Hammock

Horse

Squirt

Malasana

Lunge

Vinyasa 4

Dog

Roll to Updog

Roll back to Downdog

Repeat Standing Sequence 2 Other Side

(with the addition of side splits)

Repeat Vinyasa 4

Childs Pose

Vajrasana Meditation

OM

OM

Half Lord of the Fishes

Cow Face

Forward Fold

Sit

Savasana

Stiff White Guys, Saturday 10:45

13 Peeps

Emphasis on breath, opening the front lines of the body and strengthening the back.  Lots of Lunges and baby backbends.  Talk on play of effort and ease.

Supported Heart Opener on Bolster

(emphasis on breath on 3 points in front spine)

Easy Sukhasana Forward Fold

(emphasis on breath in back of body)

Transition to Standing Forward Fold

Roll up to Standing

Shoulder Rolls

Easy Side Bend Sequence with emphasis on breathing into Lunges

Tadasana

Ujayyi Breathing

1/2 Salutes

2 rounds of simple lunge salutes to establish leg lines

2 rounds lunge salutes with crescent moon option, hamstring stretch and dog pose

Sun to Belly

Sphinx x 2

Low Cobra

Locust x 2

Roll onto backs

Knees to Chest

Eye of the Needle Both Sides

Easy Spinal Twist

Savasana