Stiff White Guys Yoga, Saturday @ 10:45am

15 or so Peeps.

We start supine to open the pelvis and sacrum region.
We move through a sequence of lunges to open the leg channels and practice grounding.
We take this towards Tree Pose.
We talk a little about Sutra 1.2 and Sutra 1.33.

Need: 2 Bricks and access to a wall if you are new to balancing on one leg.

Opening
Supine
Impressing the Heart with Shoulder Work and Arm Extension
Windshield Wipers
Tailbone Awareness
Shimmy
Easy Eye of the Needle

Supta Utthita Tadasana

Transition to Sitting
Sukhasana with Side Bending

Transition to Standing
Easy Uttanasana
Roll up to Standing

Tadasana

3 Rounds of Lunge Salutes towards Crescent Moon

Using a Brick to Establish Standing Leg
Uttanasana at Wall

Little Tree Both Sides

Uttanasana

Tree Pose Both Sides

Uttanasana
Malasana

Transition to Supine

Bridge Pose x 2

Knees to Chest
Easy Spinal Twist

Savasana

Sit



We are building our new video portal.
The Sequence can be found here as well:

http://www.lulubandhas.com/yoga/video/stiff-white-guy/kira-ryder-stiff-white-guys-watering-trees-2010-03-20



The video will be posted soon.

SWG Sunday 10:00am

8 peeps
5 Drop Ins

Teaching Classes while teaching the teacher training is always a trip. The Teacher Training always shifts my teaching, so to experience the transition as its happening is totally disorienting. So today felt like that. I felt like I was speaking like one of the adults from Charlie Brown.."Waawaaawaaawaaa".

We tuned the spine and the leg lines and used those cues for standing poses moving towards Tree.

Opening
Heart Opener on 2 Bricks. See Online Yoga Video .
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Transition to Sitting
Widening the Base. See the Online Yoga Video.

Simultaneous Opposites. See the Online Yoga Video.

Malasana
Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana. With Shoulder Opening and Utkatasana. See the Online Yoga Video.

Tadasana san Equipment.

2 Rounds Lunge Salutes with Down Dog.

Wide Stance with Attention to Legs.
Hammock Pose
Tadasana

Warrior 2 Dance to Warrior 2 Both Sides
Hammock
Tadasana

Warrior 2 to Side Angle to Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing
Tadasana

Little Tree
Uttanasana
Tree

Uttanasnaa
Malasana

Transition to Earth

Bridge Pose Stage 1
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

19 Peeps
Took advantage of more intimate "regular" group.
Mapping of the major currents in standing poses towards Tree

Supine Extended Hand to Big Toe Pose Stretch at Wall
Cat Cow
Childs

Easy Side Plank Both Sides
Childs

Wall Dog x 2

Uttanasana
Roll up to Standing

Shoulder Side Stretch @ Wall Both Sides 2x
Uttanasana at Wall in between

Wide Legged Pelvis Understanding and Forward Fold

Side Triangle Pose Both Sides @ Wall
Warrior 2 Dance to Warrior 2 Both Sides @ Wall
Side Angle Pose @ Wall Both Sides
(forward folding and tadasana between)

Little Tree Both Sides
Tree Both Sides

Transition to Earth
Windshield Wiper
Bridge x 2
Bridge with Brick
Abdominals
Easy Spinal Twist

Savasana

SWG Saturday 10:45am

16 Peeps

1 New Drop In

Supine

Hip Rotation Opener with Eye of the Needle Play

Transition to a seat

Sukhasana with Side Bend 2x

Squat Play

Uttanasana

Roll up to Standing

The Lebowski Shoulder Opener (formally Spring Training)

Shoulder Rotation Play with Fingers Interlaced Behind Back shoulder Stretch

Wise Guy Neck Stretch

Tadasana

Ujayyi Pranayama

1/4 Salutes

3 Rounds Lunge Salutes with Hamstring and Hip Rotation Awareness

Warrior 2 Dance x2

(with Tadasana in between)

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Knees to Chest

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

15 Peeps

4 new Drop Ins

We started about 5 minutes late.  Lots of hustle and bustle between classes.  Had not started supine for a while, so tried that.  The talking points were around learning how to look and love and not fix.

Start Supine

Apanasana

Hamstring Stretch with Straps

Roll to sides and transition up to Standing

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotation

Wise Guy Sequence for Necks

Tadasana

Ujayyi Pranayama

1/4 Salutes

3 Rounds Lunge Salutes with Variation

Balance Play

Little Tree

Tree Pose

Squat

Roll onto Backs

Bridge x 2

Knees to Chest

Easy Spinal Twist

Knees to Chest

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

14 Peeps

2 New Drop In

Opening

Supine Back Awareness

Apanasana

Hamstring Stretch with Strap

Rest and Repeat Other Side

Transition to a Cross Legged Seat

Sacrum Awareness

Forward Fold

(Switch Legs and Repeat Other Side)

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Breath

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana

Warrior 2 Dance Sequence

Warrior 2 Dance

Prasarita Padottanasana Variation

Roll to Standing

Tadasana

Palm Prana Ping Pong Awareness

Repeat Warrior 2 Dance Sequence with longer Hold in Warrior 2 and emphasis on being it from the Subtle Body.

Little Tree Both Sides

Uttanasana

Tree Pose Both Side

Tadasana

Uttanasana

Malasana

Transition to Earth and onto backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Abdominals

Easy Spinal Twist 

Knees to Chest

Happy Baby

Savasana

Sit

SWG, Saturday 10:45am

14 Peeps

1 Drop in

Opening

Start Supine

Low Back and Breath Awareness

Apanasana

Hand to Toe Pose with Strap

Transition to sitting

Easy Cross Leg Position

Sacrum Awareness

Forward Fold

Easy Side Bend

Switch Legs and Repeat Other side

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

Lunge Salute Pattern 1

2 Rounds Lunge Salute with Dog

Tadasana

Balance Play

Little Tree

Uttanasana

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Abdominals x 2

Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys, Saturday 10:45

14 Peeps

4 Drop Ins

Supine

Low Back and Breath Awareness

Apanasana

Supine Hand to Big Toe Pose with Strap

Transition to All Fours

Cat Cow

Childs Pose

Plank

Down Dog

Uttanasna

Roll to Standing

Shoulder Shrugs

Ujayyi Breathing

1/4 Salutes

2 Rounds Easy Lunge Salutes

Warrior 2 Dance Sequence

PP Variation

Tadasana

Repeat Warrior 2 Dance Sequence with Hold

PP Variation 

Tadasana

Little Tree

Tree

Uttanasana

Malasana

Transition onto Backs

Windshield Wiper

Bridge 2x

Abdominals

Easy Spinal Twist

Knees to Chest

Savasana

SWG Sunday 10:00am

it always works out perfectly

20 peeps or so.

But the regulars were cleared out today.

Many of them go back to Martha's Vineyard for the Summer.

And so we had room for the Wedding Party of Tara today.

Also, a man brought his 5 year old son.  Amazing.  I was in the presence of a real yogi.  So focused and dialed in.  He laid on top of his pop for savasana.

I ended up focusing on playing with finding something more subtle than the usual in the postures.

Opening

Supine 

Leg Orientation and Breath attention

Apanasana

Supine Hand to Bog Toe pose with a Strap

Transition All Fours

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll to Tadasana

Spring Training

Shoulder Openers with Strap

Tadasana

Ujayyi

1/4 Suns

2 Rounds Easy Lunge Salutes

PP Legs with Attention to Leg Lines

Warrior 2 Dance

Lunge

Dog

Lunge

Half Arch 

Uttanasana

Complete Sun to Standing

Tadasana

Repeat Other Side

Tadasana with Attention to the Spine

Repeat Standing Sequence.

Balance Play

Tree on Blocks

Uttansana

Nostril Nadi Awareness

Tree on Blocks Again with Attention to the Subtle

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Happy Baby

Supine BK work

Easy Spinal Twist

Savasana

SWG, 10:45am Saturday

17 peeps
2 New

Supine
Low Back Awareness, Leg Positioning
Breath Awareness

Apanasana
Hamstring Stretch with Strap

Transition All Fours

Plank
Dog

Uttanasana
Tadasana

Shoulder Shrugs
Spring Training Arm Circles
Shoulder openers with Strap

Tadasana
Ujayyi Breathing

2 Rounds Easy Lunge Salutes
Warrior 2 Dance

Nostril Nadi Awareness

Balance Play
Little Tree
Tree

Uttanasana
Sqaut
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Eye of the Needle Stretch

Abdominal
Easy Spinal Twist

Knees to Chest
Happy Baby
Supine BK Play

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

11 Peeps

Baddha Konasana Foot Rubbing
Side Saddle Outer Line Awakening
Baddha Konasana Inner Line Thumbing

Baddha Konansana Yin Style

BK Chest Press

Dandasana with shoulder rolling/slumping

Squat
Uttanana

Breath Awareness
1/2 Suns

Lunge Salute Pattern with:
- round 1: Crescent Moon and Locust with arms along side
- round 2: Interlaced Arms Lunge with Arms interlaced Locust
- round 3: Side StretchLunge with Arms in Front Locust
- round 4: Twisting Lunge with Arms along side Locust

Tadasana

Tree Pose on Block

Hand Stand Prep

Hand Stand

Windshield Wiper
Bridge with Block

Bridge

Revolving Side Angle

Forward Fold with Block or Thumbs digging into neck

Savasana

Sweet Vinyasa, Monday 8:30am

10 peeps
All regulars


Calf Torture
Down Dog
Arch Torture with Toe Torture in between Sides

Down Dog
Lunge on Both Sides
Float Forward
Dangling Forward Fold

Roll up to Standing

Breath Awareness, deepening of Ujayii
Sun Salutes
Lunge Salute Pattern with Crescent Moon, Locusts and Utkatasana
(Emphasis on playing the line of the big toes and the inner thigh with the calves, heals and outer hips)

Standing Pose Sequence
Horse with Eagle Arms
Horse with Hands on Legs to Hands at Heart
Hammock Pose

Side Angle Pose
Deep Low Lunge

Vinyasa
Down Dog
Plank
Chatarunga
Cobra
Rocket Cat
All Fours (Play with rolling weight around on whole hand and through the wrist in prep for handstand)
Plank
Dog

Transition
Lunge
Standing Splits
Squat
Dangling forward fold
Utkatasana

Tadasnana

Repeat Standing Pose Sequence Other side
Repeat Vinyasa (play with hand balance in Plank)
Repeat Transition

Tadasana

Tree Pose on block(From jason)
To feel the wobbliness and toe work and gripping.

Handstand Play with Hand Gripping Play

Bridge Pose on a Block: Super Virasana

Bridge Pose

Revolving Side Angle Pose
Forward fold of Choice

Savasana

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

Yoga Basics, Wednesday 5:00pm

11 Peeps

Request: Hips, Shoulders, Neck

Supine
Apanansa
Hip Rotation Understanding
Eye of the Needle
(both sides)

Transition to Legs up the Wall
Wide Legs
Baddha Konasana up Wall
Pinning the Knee Play

Transition to Sitting with Back at Wall
Baddha Konasana Work with Heels Pressing and Hips Rolling Open

Forward Fold @ Wall

Splat
Right Angle
Shoulder Stretch 1
Dolphin Shoulder Stretch

Prasarita Padottanasana Legs
Warrior 2 Dance

Look at warrior 2 and talk about Hip Rotation in the posture

Warrior 2 Dance to Hold

Triangle @ Wall
Half Moon @ Wall

Forward Fold @ Wall

Little Tree
Tree

Uttanasana
Squat
Cowboy Negotiation Pose

Revolving Head to Knee Variation
Slumpy Swami Twist

Neck Stretching

Transition to Back
Windshield Wiper
Bridge Pose 2x (with Strap)

Knees to Chest

Supta Padangusthansa

Savasana

Help of Ojai, Wednesday 1:30

18 or so peeps.
5 assistants.

This is our last class in the series. I taught it totally different than any of the other classes. I arrived at class emotionally vulnerable and exposed. Alana touched my back and I almost lost it. The class was quiet and really focused. After "namaste" no one moved.

Supine
Breath Awareness
Apanasana

Hamstring Stretch with Strap

Transition to Sitting
Baddha Konasana Tailbone Awareness
Baddha Konasana

Transition to Standing

Get Chairs

Eye of Needle on Chair

Down Dog on Chair
Wide Leg Stretch
Wide Leg Down Dog on Chair

Balance Play
Little Tree
Big Tree

Down Dog on Chair

Put Chairs Away

Transition to Floor

Windshield Wiper
Bridge x 3

Knees to Chest
Transition to Sitting
Spinal Twist

Forward Fold

Savasana

Sweet Vinyasa Wednesday, 8:30am

8 Peeps

Sometimes you feel like you just taught the best class ever. This was one of those times. Something about the way the teaching came through. Relaxed. Open. Easy. The Talk was on "identification" and allowing that to soften.


Sqaut
Prasarita Padottanasana with Arm Extension
Squat
Wide Legged Uttanasana

Uddiyana Bandha Kriya
Empty, Navel Lock and Pumping

Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasanaa with Arms Extended
Warrior 1 Dance with "Prana Arms"
Low Lunge

Vinaysa 1
Down Dog
Hump Back Plank
Cobra
Rest, windshield Wiper
Rocket Cat
Plank
Dog


Transition 1
Dog Abdominal Curls
Lunge
Standing splits
Malasana Variation
Pada Hasatanasa

Complete Sun to Standing

Repeat Sequence 1

Repeat Vinyasa 1

Balance Play
Little Tree
Tree Pose

Uttanasna
Squat

Transition to Floor

Revolving Head to Knee Pose Variation
Upavishta Konasana
Slumpy Swami Twisting

Maha Bandha Pranayama

Savasana

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

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