Sweet Vinyasa Yoga, Monday @ 8:30am

17 peeps
1 Drop In


Blogger no longer has spell check.  This is a bummer.


Shared some of the inspiration from this weekend together in the Jam Session.  AL assisted.  It is sweet to be teaching together.  Theme continued from Saturday's class of Following the Heart.  Honoring MLK by noticing that doing the hearts work is not easy.  And the more conscious we become the harder the work. 


Still chanting up the Chakras.  Peaked with Revolving Triangle.


Opening
Revolving Head to Knee Pose
Malasana


Uttanasnaa
Roll up to Standing


Uddiyana Bandha Play
Heart Prana Pounding
Heart Hand Extension


Tadasasa
Ujayyi Pranayama


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


Tadasana


Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge
Twisting Lunge
Uttanasana
Complete Sun to Standing


Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hammie Stretch
Dog


Repeat Sequence 3 Other Side from Dog


Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


Plank
Dog


Uttanasana
Roll up to Standing


Bow n Arrow Action Sequence


Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Pyramid
Revolving Triangle Pose
Lunge
Pigeon
3 Legged Dog
Dog


Repeat Vinyasa 1



Repeat Sequence 4


Side Plank with Bow n Arrow Arms Both Sides

Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust to Bow

Windshield Wiper


Roll onto Backs
Knees to Chest
Constructive Rest Pose
HAM silently inside


Bridge Pose
Rest
Wheel Stage 2
Rest
Wheel Stage 3
Rest


Eye of the Needle Variation
Eagle Twist (OM)

Rest
Repeat Other Side


Knees to Chest
Savasana (OM)

Sweet Vinyasa Monday 8:30am

I did not write this out on Monday, April 20. So I am writing it on Wednesday the 22nd from Memory. So it's a little fuzzy.

20 Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.


Malasana
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


Sequence 1
Sun to Twisting Lunge
Hammock
Twisting Wide Leg Stance
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Prasarita Padottanasana A
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Wide Yin Like Baddha Konasana
Transition to Supine

Hip Neturalizer

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

14 Peeps
Core Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Everyone in the group is familiar with the navel to sacrum action, so we did not review it.

Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


Sequence 1
Sun to Twisting Lunge
Hammock
Twisting Wide Leg Stance
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Sphinx Vinyasa with awareness in the tailbone
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa with Navel to Spine Awareness

Side Plank Both Sides

Dog
Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Hammock
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Baddha Konasana
Transition to Supine

Happy Baby to Supine BK Sequence

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

20 Peeps

4 Drops Ins.
Similar theme as lately. Preparing to move to Visvamitrasana without going all the way there. We were more deliberate with the use of the bricks today. I think we will start to introduce some more supine opening. Talking point was on Avidya and it's four branches and humility of not knowing everything.

Sukhasana
Land
Lean In
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank
Childs Pose
1/4 Dog
Rounded Back

Plank
Dog

Sphinx Vinaysa
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Twisting Hammock Sequence
Twisting Lunge
Twisting Hammock
Low Slinky Lunge
Dog

Shinx/Cobra Vinyasa
Plank
Sphinx
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Twisting Hammock Sequence Other Side

Dog
Rounded Plank
Dog

Cobra Locust Vinyasa
Roll from Dog to Cobra
Land and Lift Legs to Locust
Rock to Cobra
(Schiffmann Style)
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Roll to Standing

Tadasana
Ujayyi Pranayama
OM

Sequence 1
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Warrior 2 Dance (with Heal Lifting ala Doug Keller)
Deep Hip Lunge
3 Legged Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasnaa
Roll up to Standing

Tadasana
OM
Standing Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose with Leg Lift (played with suggesting Leg might extend straight into room)
Deep Hip Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose
Vajrasana

Revolving Head to Knee Pose Both Side
Uppavishta Konasana
Baddha Konasana

Bridge with Blanket and Block
Viparitta Karni with Brick

Rest
(freeform)

Savasana

Sweet Vinyasa 8:30am Monday

17 Peeps

Class felt new today.  Brought some of the "male-like teaching" from Saturday, focused and direct towards Visvamitrasana without actually doing it,  but also held in a feminine way.  Dharma was still on the question of "How are You?"

Sit.

Sukhasana

Lean In

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank Both Sides

Childs Pose

1/4 Dog

Rounded Back

Plank

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Plank

Side Plank Play

Locust Cobra Vinyasa

Sequence 1

Twisting Lunge

Hammock

Low Slung Lunge

3 Legged Dog

Dog

(Repeat Sequence 1 Other Side)

Cobra Locust Vinyasa

Dog

Rounded Plank

Roll to Cobra

Locust

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

OM

Standing Sequence 1

Sun to Lunge

Blueprint Side Angle

Side Triangle

Warrior 2 Dance

Warrior 2

Lunge

3 Legged Dog

Dog

Cobra Locust Vinyasa

Repeat Standing Sequence 1 Other Side

Rolling upDog Vinyasa

Uttanasana

Roll up to Standing

Tadasana

OM

demo of block use and leg lifting

Standing Sequence 2

Sun to Lunge

Blueprint Side Angle Pose

Triangle 

Side Triangle

Side Angle Pose with Leg Lifting

Deep Low Lunge

Pigeon

3 Legged Dog

Revolved Dog

Dog

Rolling Updog Vinyasa

Repeat Standing Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Revolving Side Angle Pose 2x Both Sides

Uppavista Konasana or Baddha Konasana

Bridge Pose with Blanket and Bricks

Rest

Savasana

Sweet Vinyasa 8:30am Wednesday

16 Peeps

Still focusing on balance through the internal Tadasana alignment.  This has been amazing to watch cuz even as we test new and difficult postures, everyone has the internal steadiness to check them in.  Today we blew the dust of standing revolving hand to big toe pose aka Parvritta Utthita Hasta Padangusthasana.  Not an easy one.  I taught it without using a strap, but many ignored me and grabbed one anyway.  Love this. And everyone totally stuck Urdhva Upavistha Konasana.  Amazing!

Opening

Sukhasana

Forward Fold

Side Bend

(Switch Legs and Repeat Other SIde)

All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Cat

Easy Side Plank Sequence

Childs Pose

Plank

Side Plank Sequence

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

(Repeat Other Side)

Vinaysa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasna

Malasana

Cowboy Negotiation

Uttanasana

Roll to Standing

Neck Openings

(Trying to share some of the new neck work that Lisa West shared with us last weekend.  My languagin is a little off cuz I have not baked it in me enough yet).

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Blue Print Side Angle

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Balance Play

Holding Knee Both Sides

extended Hand to Big Toe Pose Both Sides

Transition to Earth

Explore Extended Hand to Big Toe Pose Supine and Revolving Extended Hand to Big Toe Pose Supine

Roll Back up to Standing and Explore Revolving Extended Hand to Big Toe Pose

Parivritta Utthita Hasta Padangusthasana Both Sides.

Uttanasana

Malasana

Urdhva Upavistha Konasana

Bakasana

Revolving Head to Knee Pose aka pavritta janu sirsasana

Upavistha Konasana

Transition to backs

Bridge x 2 (with option for wheel)

Eye of the needle Variation to Eagle Twist Both Sides

Knees to Chest

Freeform

Savasana

Sweet Vinyasa, Wenesday 8:30am

19 Peeps

Again, side waist emphasis but also some balance play with emphasis on internal "tadasana" alignment. Standing Extended Hand to Big Toe Pose and Urdhva Upavistha Konasana.
Talk was on making room for the tight spots.

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

Transition All Fours
Cat Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat

Easy Side Plank Sequence
Childs
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Rounded Plank
Dog
Rounded Plank to Cobra
Locust
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Side Plank Sequence

Vinyasa 2
Dog
Roll into Updog
Roll into downdog

Uttanasana
Cowboy Negotiation
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM

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

Repeat Vinyasa 2

Uttanasana
Malasana
Roll up to Standing

Tadasana
HAM

Repeat Sequence 2 Other Side
Repeat Vinyasa 2

Uttanasna
Malasana
Roll up to Standing

Balance Play Both Sides
Easy Knee to Chest Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasna
Malasana
Bakasana

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

Roll onto Back
Bridge Pose x 2 (optional wheel)

Knees to Chest
Supta Hand to Big Toe Pose with Abdominal Play and Twisting

Savasana

Sweet Vinyasa 8:30am Monday

13 Peeps

1 drop in

Martin Luther King Day.  Excessive focus on side bending and side waist opening.  Oh well.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat)

Transition to All Fours

Cat Cow

Barrel Rolls 

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Back

Neutral

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Side Plank Play

Vinaysa 2

Dog

Plank

Locust 2

Windshield Wiper

Rocket Cat 

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

YAM

Sequence 2

Sun to Lunge

Side Angle Blueprint 

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinyasa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

HAM

Repeat Sequence 2 Other Side

Repeat Vinaysa 3

after Locust 3

Bow Pose

Rocket Cat

Childs Pose

Vajrasana Sit

Half Lord of the Fishes

Cow Tipping

(switch Legs and Switch Side)

Revolving Head to knee Pose

Both Sides

Baddha Konasana

Transition to Backs

Bridge

Upward Facing Bow x 2

Happy Baby Abdominals

Free Form

Savasana

Soft Vinyasa, Saturday 9am

23 Peeps

Such a soft open vibe in the peeps today.

Felt like love.  Felt sweet and tender and moving.  

I have been reading Aurobindo's "Secret of the Vedas" and saw Slum Dog Millionaire Last Night and yesterday afternoon I got to listen to a little Ravi Ravindra.  So the talking themes were:

- our life is providing us with the answers to the questions

- no mountain is worth climbing if we can see it's peak

- the scriptures come alive only when we have the ground of experience to understand them

- tenderness and delight are essential on this path

We focused on lots of side waist opening, twisting and hips and tuned to the quality of listening.  A class can be "good" for many reasons.  Something magic happened today.  And it had nothing to do with anything we did.

Opening

Sukhasana or Box Pose

Soften and Listen, tune towards the quality of intimate tenderness

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Child Pose

Alana Sideliner

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

Plank 

Dog

Vinyasa 1

Side Liner Dog

Plank

Locust

Rocket Cat

Plank

Side Plank Play Sequence

Sequence 1

Lunge

Open Source Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

(I forgot Hammock on this side)

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rolls

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Warrior 2 Dance

Lunge

Twisting Lunge

Hamstring Stretch with External Rotation

Lunge

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

Repeat Sequence 2 Other Side

Repeat Vinaysa 3 with opposite Grip

Childs Pose

Vajrasana Mediation

Half Lord of the Fishes

Cow Tipping

(Switch Legs and Repeat Other side)

Revolving Head to Knee Pose

(this was the pose to "culminate" all the side bending and opening we had been doing.)

Both Sides

Favorite Forward Fold

Sit

Savasana

Sweet Vinyasa 8:30am Monday

21 Peeps

Light and Open Group.  Was not sure what we were going to do at all when we started.  Ended up working on Hips and Twists.  I must be prepping for Flying Lizard Pose cuz those were the spots we were working.  Introduced a few new/old poses including 1/2 box twist and "cow tipping".

Sit

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch legs and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Childs Pose

Alana Sideliner

Easy Side Plank Sequence

Plank

Dog

Side Dog

Lunge Sequence 1

Twisting Lunge

Hammock

Lunge

Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasna

Roll up to Standing

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Hamstring Stretch with External Rotation

Lunge

Dog

Vinyasa 2

Dog

Plank

Locust 2

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Sequence 3

from Dog

Hover Pigeon

Pigeon

1/2 Box Twist

Upright Eye of Needle Twist

Supine Eagle Twist

Roll up to Sitting 

All Fours

Plank

Dog

Vinaysa 3

Repeat Sequence 3 Other Side

Cow Tipping (Both Sides)

Favorite Forward Fold

Sit

Savasana

Soft Vinyasa, Saturday 9am

21 Peeps

1 Drop In

I thought we might work on forearm balance, so I asked everyone to get a brick, but then too many people came than we have bricks for.  Focus on Twisting.  Talk was on relationships and the revealing of tightspots.  We move towards epk2 again, but I got all wacky messed up on the sides at the end.  Everyone seemed to roll with it fine in class, but if you are practicing at home with the video subscription, it might get out of hand.  Again, the sequence was too long and we peak too close to the end.  This just seems to happen sometimes when a new rhythm is coming through.

Opening

Sukhasana or Box

Tailbone Awareness

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Dog to Barrel Rolls

Childs Pose

The Alana Sideliner

Easy Side Plank Pose Sequence

Plank

Dog

Sequence 1

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Rounded Plank

Dog

Rounded Plank

Cobra

Locust

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Prayer Twisting Lunge

External Rotation Hamstring Stretch

Lunge

Dog

Vinyasa 3

Dog

Roll to Cobra

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Roll to Updog

Roll to Downdog

Hop Forward to Uttanasana

Utkatasana with Alternate Twisting Moving (Both Sides)

Uttanasana

Utkatasana with Prayer Twist (Both Sides)

Uttanasana

Roll up Standing

Tadasana

OM

Sequence 3

(This is where I was on the wrong side and all sorts of chaos went down)

Sun to Lunge

Half Lord of the Fishes Twist

Seated Eye of the Needle Twist

Supine Eye of the Needle Twist

Eagle Twist 

Supine Set up for EPK2

Roll up to Half Lord of the Fishes Blueprint

EPK2 Prep

Cow Face and Watch

EPK2 Play

Half Lord of the Fishes

Uttanasana

Repeat Sequence 3 Other Side

Malasana

Roll onto Backs

Bridge

Bridge with Brick

Freeform

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

Still all sick in my throat

So that has a particular quality

Cold in studio, so started right away.  Riffing towards the Eka Pada Koundinyasana 2.  Playing with different ideas.

Uttanasana

Sqaut

Cowboy Negotiation

Wide Legged Uttanasana

Roll up to Standing

Tibetan HA BREATH

Arm Channel Opening

Heart Tapping

Tarzaning

Arm Extension Prana Exercise

Tadasana

Ujayyi Pranayama

Chant "A" of AUM 2x

Sequence 1

Sun to Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Hamstring Play

Lunge

Dog

Vinaysa 1

Dog

Plank

Locust

Rocket Cat

Childs Pose

The Alana Sideliner

Plank

Dog

Repeat Sequence 1 Other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Rounded Plank to Cobra

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Malasana

Mouse Pose

Malasana

Roll up to Standing

Tadasana

Chant "U" of AUM 2x

Sequence 2

Sun to

Lunge

Half Lord of the Fishes Variation

Twisting Lunge

lunge

Repeat Vinyasa 2

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Roll into UpDog

Roll into Down Dog

Step Forward Uttanasana

Malasana

Bakasana

Malasana

Uttnasana

Roll up to Standing

Tadasana

Chant "M" of AUM 2x

Sequence 3

Sun to Lunge

Half Lord Of the Fishes Seat

Eye of the Needle

Twisting Roots Spinal Twist

Hand To Big Toe Pose Spinal Twist

Supine epk2

Hand to Big Toe Pose Abdominal

Roll to to Half Lord of the Fishes 

epk2 play

Cow Face

epk play

Release to Uttanasna

Roll to Standing

Tadasana

2 Rounds AUM

Repeat Sequence 3 Other Side

(break pattern to release to earth after epk2play)

Bridge Pose x 2

Freeform

Savasana

Sweet Vinyasa 8:30am Monday

20 peeps

My throat was sore this morning, but my voice was all sexy.  Somehow a discussion about self-awareness sounds more true when raspy.  I must be transitioning into a new pattern cuz today was a little off.  We peaked late with eka pada koundinyasa 2.

Sit

Sukhasana or Box 

Tailbone Awareness

Forward Fold

Side Bend and Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/4 Dog

Easy Side Plank Sequence

Childs

1/2 Dog

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Awareness

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Hammock

Warrior 2 Dance

Lunge

Dog

Repeat Vinyasa 1

Repeat Sequence 2 Other Side

(with abdominal curling to bring foot forward)

Vinaysa 2

Dog

Roll into Cobra

Locust Play

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadsasana

HAM

Sequence 2

Sun to Lunge

Prayer Twisting Lunge

Hamstring Stretch

Half Lord of the Fishes

Seated Eye of the Needle

Supine Eye of the Needle

Eagle Twist

Release

Roll up to sitting

(i came to the earth here to do supine eka pada koundinyasa but then didn't...)

Roll over legs to All Fours

Plank

Dog

Vinyasa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Other Side

(with abdominal curing to bring leg foot forward)

At the end of the second side of Sequence 3, I prepared to ditch the eka pada koundinyasa thing cuz we only had 20 minutes left and i had not set it up as well as I would have liked...

so i allowed the group the vote by suggesting, "either stay here supine or roll up and take another vinyasa".  Everyone went for the vinyasa so we continued towards the arm balance.

Arm Balance Play Sequence

Dog

Lunge

Half Lord of Fishes Shape

Eka Pada Koundinyasana 2 Prep

Cow Face and Watch Demo

Eka Pada Koundinyasana

Crescent Moon

Dog

Vinyasa 3

Repeat Arm Balance Other Side

Vinyasa 3

Childs Pose

Vajrasana Meditation

OM

OM

Savasana

Soft Vinyasa, Saturday 9am

25 Peeps

2 Drop Ins

Sometimes you arrive and the energy is already so dropped in there is nothing to do but sit.  As we sat, I shared the recent K quote that came into my Inbox: "Generosity of the heart is the Beginning of Meditation".  Something in me felt very moved this morning.  As I shared a little more during the sit, I could feel an opening inside me but did not have the words to identify it. During Savasana I discovered what it was and will try to write about it in the MaGranthi Blog.

We slinked our way towards Scissors or eka pada koundinyasana 2.  I thought we were moving towards parsva bakasana, but there was not enough room so slid towards ekp2 instead.  This feels like the beginning of a twisting arm balance direction.

Opening

Sit.

Sukhasana or Box Forward Fold and Spinal Twist

(the actions presented here set up the rest of the class)

(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose with Side Line opening

1/2 Dog

Rounded Back

Plank

Dog

Plank

All Fours

Easy Side Plank Sequence

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Knee to Head Curls

Slow Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Locust

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Wise Guy Sequence 

Heart Tapping

Heart Pounding and "Tarzaning"

Heart Palm Arm Extension

Heart Palm Prana Awareness

Tadasana

Ujayyi Prananayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge 

Lunge

Dog

Vinyasa 2

Dog

Roll into Cobra

Locust

Rocket Cat

Plank

Dog

Repeat Sequence 2 Other Side from Dog

Repeat Vinyasa 2

Step Forward Uttanasana

(this would have been a smart place to offer bakasana as a prelim arm balance, i just spaced)

Roll up to Standing

Tadasana

HAM

Sequence 3

Sun to Lunge

Half Lord of the Fishes (bring back knee to outside of front foot)

ekp2 prep

(watch)

ekp2 play

Cow Face

Half Lord of the Fishes Blueprint

Lunge

Crescent Moon

Lunge

Dog

Vinaysa 4

Dog

Roll into Updog

Roll into Downdog

Repeat Sequence 3 Other Side

to keep the sequence flowing evenly: it would be correct to repeat Vinaysa 4, and rest in childs pose.  but i believe that i forgot and at this moment we were getting squished for time so i think we simply released cow face to:

Favorite Forward Fold

Sit

Savasana

Sweet Vinyasa 8:30am Wednesday

New Years Eve Day

13 peeps

Request: Twists and Back bending

Opening

Emphasis on lengthening and opening the side ribs in prep for back bending

Sukhasana or box pose

forward fold

side forward fold

easy spinal twist

(switch legs and repeat Other side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Easy Side Plank Pose Sequence

Childs

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Low Lunge Isometric

Hamstring Play

Vinyasa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat 

Plank

Dog

Repeat Sequence 1 other Side

Vinaysa 2

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

roll up to standing

Block Between Thigh Play to establish Notes of Internal and External Rotation and Tailbone location.

5 Half Sun Salutations

Remove Block

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge

Warrior 1 Geek Out

Parsvottanasnaa

Warrior 3 Variation

Standing Splits

pigeon with Thigh Opening

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Vinyasa 3

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Standing Sequence on Other Side

Repeat Vinaysa 3

Rest Childs

Vajrasana Sit

Purvotanasana

Pachimotanasana

(Repeat)

Roll back

Bridge

Upward Facing Bow

(optional additional one)

Abdominal Hip Release using Happy Baby and Elements of the Supta Padangusthasana Sequence with a Twist

Savasana

Sweet Vinyasa 8:30am Monday

22 Peeps

I thought today would be small.  It's a holiday week.  I came to the studio expecting to continue the mula bandha trajectory we started on Saturday and play with Sutra 1.2.  A totally different thing happened.  We played with with lots of different actions that I usually break up into specific sequences and combined them, moving towards eka pada koundinyasana 1.  I was really riding the wave the entire time with very little sense of where we were going.

I ended up sharing about my yoga anxiety dreams and the need for love.

Baddha Konasana Yin Style

Chest Press Dandasana

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Dog

Lunge Sequence 1

Lunge Tuning

Hammock

Twisting Lunge

Dog

Repeat Other Side

Vinaysa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

Dog

Step Forward

Uttanasna

Roll up to Standing

Shoulder Rotation

Swamp and Cactus Action

Interlaced Finger Shoulder Stretch with Forward Fold

Roll up to Standing

Wise Guy Sequence

Tadasana

Ujayyi 

YAM

Seqeunce 1

Sun to Lunge

Swamp Warrior

Hallelujah Warrior

Parsvottanasana

Twisting Triangle with Bow n Arrow Arms

Pyramid

Lunge

Vinyasa 2

3 Legged Dog

Roll into Cobra

Locust

Cobra

Rocket Cat

Childs Pose

Plank

Dog

Step Forward 

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 1 Other Side

Repeat Vinyasa 2

Sequence 2

From Dog

Leg Lift Extension Play

Lunge

Half Lord of the Fishes

Eka Pada Koundinyasaa (aka scissors)

Cow Face

Lunge

Vinaysa 3

Dog

Roll to Updog

Roll back to Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 3

Childs Pose

Vajarasana Meditation

Optional Headstand OR Favorite Forward Fold or Other

Freeform (almost)

Transition onto Backs

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

Rushed Morning.
Eric trying to get out door to LA to promote the Crib and I had to bully alana into giving me a ride to the studio. So that sucked. Also, it's day 1 of no coffee and no sugar. So that will throw anyone off.

15 peeps

Sit
(The sitting has been so good lately. Everyone drops right in. I still make the mistake of giving a little bit of instruction, but it's really not necessary)

Wide Baddha Konasana with Sacrum Play
Yin Baddha Konasana

Slumpy Dandasana
Chest Press Dandasana

Transition to All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with neck Work
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Leg Lift in Dog
Lunge
Isometric Play with Attention to Face
Hamstring Stretch with Anatomical Play
Lunge

Repeat Vinyasa 1
Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Uddiyana Bandha Play with Digging hands into belly

Ujayyi Pranayama
Tadasana
YAM HAM OM

Lunge Sequence 2
Sun to Lunge
Twisting Lunge
Hammock Pose
Deep Hip Opening Lunge
3 Legged Dog with Hip Play
Dog

Repeat Vinyasa 2
Repeat Lunge Sequence 2 Other Side

Vinyasa 3
Dog
Roll into Up Dog
Roll into Down Dog

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Standing Sequence 1
Sun to
Lunge
Twisting Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 3
Repeat Standing Sequence 1 on Other Side
Repeat Vinaysa 3

Childs Pose

Ustrasana Play with Attention to that Central Current
2 x Rolling into from the Side

Childs Pose
Squat
Uttanasana
Squat

Roll onto Backs
Eye of the Needle with Rolling and Leg Extension

Roll up to Sitting
Slumpy Swami
Christina's View
Favorite Forward Fold

Sit

Savasnaa

Soft Vinyasa, Saturday 9am

14 Peeps

Felt so easy and loose this morning.  The group felt so at home and easy.   The Talk spoke towards the Target theme.  Emphasis on catching the current of the gracious channel.

Sit with very little instruction.

(I realized being guided last night by Arturo that I get annoyed when I am over guided in meditation, so I need to take my own feedback).

Easy Cross Legged Sit

Sacrum Awareness

Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Transition to All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Uddiyana Bandha Play with Sacrum Work

Ujayyi Breath 

Heart Hand Connection

OM

Sequence 1

Sun to 

Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Lunge

Vinyasa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Lift to Other Side

Repeat Sequence 1 other Side

Repeat Vinyasa

Side Plank Sequence on Both Sides

Vinyasa 2

Dog

Updog

Dog

Dog

Uttanasana

Malasana Play

Mouse Pose

Squat

Uttanasana

Complete Sun to Standing

Tadasana

Bow n Arrow Sequence

Tadasana 

Bow and Arrow arm Action

Extended Tadasana with Hands Interlaced

Hands interlaced behind back forward fold

Roll up 

Tadasana

(repeat other side, switching top knuckle in interlace)

Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Triangle with Bow n Arrow Arms

Pyramid Variation

Lunge

Vinyasa 2

Leg lift from Dog

Repeat Sequence 2 Other Side

Vinyasa 2

Child's Pose

Vajrasana Meditation

Half Lord of the Fishes Twist

Cow Face

Switch Sides and Repeat

Favorite Seated Forward Fold

Sit

Savasana