Sweet Vinyasa, Monday 8:30

20 Peeps
5 Drop Ins

3 Mother Daughter Couples today. Light fun mood. Everyone seemed happy. Felt like the real first day of summer. Took advantage of it and we played a bit. Lazy One Legged Crow and Lotus. Dharma Talk on broadcasting our thoughts, using Dug from Pixar's animated Up as the example.

Opening
Sukhasana
Forward Fold and Side Bend

Transition to All Fours

Easy Side Plank both Sides
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curls
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play (3 Rounds)
Heart Pounding
Heart Hand Prana Extension

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa
Uttanasna
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Lazy One Legged Crow Play

Seated Lotus Prep
- telephone call prep
- rock the baby
- side extension
- half lotus forward fold
(repeat other side)

Transition onto Back

Eye of the needle to Rocking Lotus Prep on the back
Both Sides

Bridge Pose
1 Legged Bridge Pose
Bridge Pose to Viparrita Karni
Casual Plow
Casual Knee to Ear Pose
Roll out

Fish Variation

Spinal Twist

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

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

SWG Sunday 10:00am

14 Peeps

8 Drop Ins

It's a funny thing when the group that shows up for class is COMPLETELY new and different. It's such a great opportunity to learn if you can actually teach as your reliance on familiar communication patterns is not available. 

Opening

Cross Legged Seat

Sacrum Attention

Easy Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Slumpy Danasana

Chest Press Dandasana

Transition to all Fours

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Uddiyana Bandha Play

Arm Prana

Heart Prana

Heart Hand Extension and Prana Awareness

Tadasana

Ujayyi Pranyama

1/4 Salutes

Easy Lunge Salute Pattern 

(One round with just lunges then 2 rounds with lunge/dog/lunge)

Warrior 2 Dance

PP Variation

Tadasana

Warrior 2 Dance with Lunge

Lunge Salute Pattern to:

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Dog

Lunge to Step Forward

Uttanasana

Complete Sun to Tadasana

Repeat Other Side

Uttanasana

Squat

Transition onto backs

Bridge Pose x3

Eye of the Needle Sequence

Easy Spinal Twist

Happy Baby

Savasana

Soft Vinyasa, Saturday 9am

11 Peeps

1 New

The more intimate group offered the opportunity to workshop a more difficult posture but I never caught the hint to do that so played it pretty straight.

Opening

Easy Cross Legged Position

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Uttanasana

Roll up to Tadasana

Shoulder Shrugs

Uddiyana Bandha Play with Sacrum Attention

Arm Prana

Heart Prana

Arm Extension Prana Exercise

Heart Hand Prana

Tadasana

Ujayyi Breath

OM

Sequence 1

Salute to 

Lunge

Twisting Lunge

(the alignment emphasis lately has been to use the navel back to the wing of the sacrum towards the side you are twisting towards on the exhale, opening the rib cage with the inhale)

Hammock Pose

(waking up the energy lines of the legs)

Warrior 2 Dance

Lunge

Vinaysa

Dog

Rounded Plank

Dog

Rounded Plank to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Squat/Mouse Pose Prep

Uttanasana

Tadasana

Repeat Sequence Other Side

Adding Side Plank Work

(demoed showing the use of the navel to spine to pull the body open)

And Rolling into Updog Attention

(I demoed this today)

and Mouse Pose after Squat

Sequence 2

Sun to

Lunge

Side Angle Prep Pose

Triangle

Side Triangle

Open Triangle

Wrapped Side Angle Pose

Deep Low Lunge

Vinyasa 2

3 Legged Dog

Reverse Dog

Roll into Up Dog

Roll Back Down Dog

Uttanasana

Tadasana

Repeat Sequence 2

After Vinyasa, rest Child's Pose

Vajrasana Meditation

Baddha Konasana Play

Revolving Head to Knee Pose Play

Seated Meditation posture

Putting the play with the tailbone and lines of body together that we explored throughout the asana practice towards sitting comfortably.

Transition onto Backs

Bridge Pose

Bridge Pose with Leg Lifts

Bridge to Viparitta Karni

Easy Plow

Easy Karni Pindasana

Roll out

Uttana Padasana (easy fish pose variation)

Freeform to Savasana

Savasana

Sit

(After all the effort and focus on the alignment, there is a spontaneous alignment that seems to occur)

Soft Vinyasa, Saturday 9am

19 or so.

I forgot to count.

1 brand new, several 2nd timers.

I am supposed to be on a jet plane tomorrow and I cannot find my passport.  I arrived at class having been looking for it since 2am.  I was in the swirl of wonderment and awe that it was missing with a dash of arrogant confidence that I would find it.  The energy of the group was positive and fun.

The talking points meandered across sharing the latest "being in resistance to the way things are" to a new dialogue that I have been feeling around body image and the perception that you are fat.  Very fresh material and did not come out totally clear but I was glad to start to share it.

Baddha Konasana

Feet Rub, Inner Sen Channel Pressing

Yin Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana

Heart Prana Pounding

Arm Prana Extension Exercise

Ujayii Pranayama

OM

Sequence 1

Sun to Lunge

Twisting Lunge (emphasis on using the belly to sacrum on exhale to initiate twist and inhale to open rib cage up...some details about heart and hand connection here too)

Hammock Pose (emphasis on getting leg lines dialed in)

Deep Low Hip Opener (option of sole of foot to ground or ball of foot with knee dropped)

Pyramid Variation, play on straightening the leg with the belly back to sacrum

Lunge

Vinyasa

Dog

Rounded Plank

Round to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Jump or Step to Hands

Uttanasana

Tadasana

Repeat Sequence 1 other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Plank

Side Plank One Side (heart hand connection and using belly to sacrum to roll open and up)

Dog

Side Plank the Other Side

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Float or Jump Forward Uttanasana

Tadasana

Bow n Arrow Action (emphasis on belly under pelvis towards sacrum to initiate twist, heart hand connection)

Fingers Interlaced Overhead and Behind Back

Squat

Bakasana

Roll up to Standing

Repeat Other Side

Sequence 2

Sun to Lunge

Warrior 1 (emphasis on inner arch to heart and navel to sacrum to open bend leg side)

Twisting Triangle with Bow and arrow arms (geeky alignment instruction and slow deliberate movement towards it)

Pyramid

Step Forward to Half Lord of the Fishes Seat

Half Lord of the Fishes

Eka Pada Koundinyasana Set Up

Eka Pada Koundinyasana

Half Lord of the Fishes

Uttanasana

Complete Sun to Standing

Repeat Other Side

Squat

Roll onto Backs

Knees to Chest

Windshield Wiper

Bridge

Upward Facing Bow

Roll to Sitting

Baddha Konasna with Slumpy Belly to Sacrum Action Set Up

Revolving Head to Knee Pose

Favorite Forward Fold

Savasana

Stiff White Guys, Sunday @ 10

11 Peeps

2 Drop Ins

Relaxed Group.  Played with usual sequence but introduced the Sacrum concept.  Most peeps in the class had not gotten the info yet.  The practice reflected the groups ease.  Everyone's postures were so dialed in and open.

Cross Legged Sacrum Play

Easy Forward Fold.

Easy Side Bend

Switch Legs and Repeat Other Side

Anatomy Lesson

Sacrum Twisting Play to create understanding

Transition All Fours

Plank

Dog

Uttanasana

Sacrum Play

Tadasana

Uddiyana Bandha with Sacrum Work Play

Arm Prana Opening

Heart Opening

Chest Pounding

Arm Extension Exercise

Ujayyi Breathing

1/4 Suns

2 Rounds Easy Lunge Salute Pattern

Standind Postures

Warrior 2 Dance

PP

Tadasana

Repeat Sequence

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 3

Abdominal

Eye of Needle 

Easy Spinal Twist

Knees to Chest

Savasana

Soft Vinyasa, Saturday 9am

16 peeps
2 Drop In

Emphasis on Heart and Hand Connection and Leg Heart Connection. Attention to breathing in front and back of body. Took advantage of the smaller class and used Walls for Handstand Play.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend

Transition All Fours
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Shrugs
Uddiyana Bandha and Belly Play
Arm Prana Exercise
Heart Pounding Exercise
Arm Prana Extension Exercise

Tadasana
Ujjayi Breathing

Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance

Vinyasa 1
Dog
Plank
Locust with Arms Extending Back
Rocket Cat
Plank
Dog

Repeat Sequence 1 from Dog on Other Side
Uttanasana
Tadasana

Standing Side Plank Prep

Sequence 2
Sun to Twisting Lunge
Dog
Plank
Side Plank

Vinyasa 2
Dog
Plank
Locust with Hands Clasped
Plank
Dog

Repeat Sequence 2 Other Side
Repeat Vinaysa 2

Uttanasana
Tadasana

Cactus to inverted Handstand Play
Interlaced Hand Shoulder Stretch

Transition to Wall

Splat Pose
Right Angle Pose
Uttanasana
Squat
Inverted Right Angle Pose (or Half Handstand) x 2

Handstand Play
Kicking up and then playing a shin distance away from wall to connect with Front and Back of Body

Urdhva Dhanurasana at Wall with "Lobster Hands" x 2
(We were not so prepped for this, but the group was strong so went for it)

Legs up Wall
Eye of Needle at Wall

Transition to Sitting

Slumpy Swami Twist
Forward Fold of Choice

Savasana

Yoga Basics, 5:15pm Wednesday

6 peeps

translated this morning's class into a basics thing.

Anatomy Lesson
Seated Straight Leg Sacrum Play and Understanding

Easy Cross Legged Seat
Easy Side Bend
(Both Sides)

Transition to Knees and Forearms
Cat and Dog with Leg Squeezing and Opening Play

Childs Pose
All Fours
Plank
Dog

Uttanasana with Sacrum Play
Roll to Tadasana

Uddiyana Bandha Play with Sacrum Play
Tadasana
Ujayyi Breath

1/4 Sun Salutes

Warrior 2 Dance Both Sides
PP Variation
Tadasana

Warrior 2 Dance
Crescent Moon
Side Angle Blueprint
Triangle
Side Triangle
Tadasana

Repeat other Side

Balance on the Block
Tree Pose on the Block


Uttanasana
Squat
Janu Sirsasana Play
Baddha Konasana

Butterfly Bridge
Bridge x 2 (with Strap around thighs)

Supta Padangusthasana a,b, and c

Savasana

Sweet Vinyasa, Wednesday 8:30am

19 peeps
4 Drop Ins

i arrived feeling totally vulnerable and open and a little lost. Saw Wall.e last night and lost my purse after leaving it in the bathroom. The old deletion of identity feeling. Felt into starting to translate some of Patricia's Sacrum work with the Uddiyana Bandha Play.

Sit

Opening
Easy Cross Legged Forward Fold
Easy Side Bend

Sacrum Movement Awareness with Legs Straight

Transition All Fours
Plank
Dog

Uttanasana with sacrum play
Roll up to Standing

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana Opening
Heart pounding
Arm Extension Prana Exercise
Heart Prana

Tadasana
Ujjayi Breathing

Standing Sequence 1
Sun to Lunge
Twisting Lunge
Hammock Pose with Leg Line Awareness
Warrior 2 Dance
Lunge

Vinaysa
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Repeat Sequence Other Side
Uttanasana
Tadasana

Second Standing Sequence
Sun to
Lunge
Side Angle Prep
Triangle
1/2 Wrapped Triangle
1/2 Wrapped Side Angle Pose
Deep Hip Opener with Sacrum Twist
Pigeon
3 Legged Dog

Vinaysa
Dog
Plank
Locust with Hands Interlaced
Rocket Cat
Plank
Dog

Repeat Sequence Other Side
From Vinyasa, float Forward
Complete Sun to Tadasana

Nadi Nostril Awareness

Tree Pose to Galvasana Prep
(Both Sides)

Galvasana with Blueprint Half Lord of the Fishes Pose in between sides.
(I have been throwing this out there for the last few classes. I am surprised at how hard it is for peeps. There is a lot going on, but the fear factor is what seems to be holding peeps back. I think this is why I keep throwing it out there...)

Janu Sirsasana
Baddha Konasana

Butterfly Bridge
Bridge
Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

17 Peeps

2 Drop Ins

Sit

Opening

Cross Legged Forward Fold

Easy Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Uddiyana Bandha Play

And Tugging on Belly and digging into belly with UB

Arm Chi Lines

Heart Pounding

Attention to Prana in Hands and Heart

Tadasana

Ujayyi Pranayama

Standing Pose Pattern One

Sun to 

Lunge

Twisting Lunge

Hammock Pose (leg line awareness)

Warrior 2 Dance

Warrior 2

Low Lunge with back leg awareness

Vinyasa

Dog

Rounded Plank (at this point, i thought i might be doing bakasana)

Dog

Roll into Cobra

Land

Rocket Cat

Plank

Dog

Step Forward and Repeat Sequence other Side

Uttanasana

Complete Sun to Tadasana

Cactus to Sirsasana 2 Positioning Understanding

Standing Pose Sequence 2

Sun to Crescent Moon with Shoulder Stretch, Side Waist Opener

Hammock Pose

Eagle Arm Shoulder Exploration

Horse with Eagle Arms

(Switch Arms and Repeat)

Warrior 2 Dance

Lunge

Vinyasa 2

Dog

Roll into Updog

Roll into Downdog

Step Forward Other Side

but PPA to Sirsasana 2

and Horse with Cow Face Arms and Palm Pressing Release

Complete Sun to Tadasana

Nostril Breathing nadi Awareness

Tree Pose

Galvasana Prep

Galvasana

Half Lord of Fishes Twist

Koundinyasana 2

Standing Splits

Uttansasana

Tadasana

Repeat but after second Koundinyasana

Slumpy Swami

Christina's World

Forward Fold of Choice

Fish Variation

Savasana

Sweet Vinyasa, Monday 8:30am

12 Peeps
Regulars
Equal Mix of Men and Women

Quiet Group.
Went with it.

Open with Quiet Sit.

Opening
Easy Forward Fold Over Crossed Legs
Cross Legged Side Bend
(Switch legs and Repeat)

Slumpy Dandasana
Chest Press Dandasana

Cat/Cow
Childs
1/2 Dog
Plank
Dog

Uttanasana
Roll up to Standing

Uddiyana Bandha Play to Standing with Mula and Jalandhara

Tadasana
Ujayyi Breathing Geek Out

Lunge Salutes
2 Rounds with Locust and Utkatasana

Wise Guy
(Emphasis on feeling the breath through the neck and connecting to the spine)

Standing Pose Sequence
Sun to
Side Angle Blueprint
Triangle
Side Triangle
Side Angle
Twisting Lunge

Vinyasa
Dog
Rounded Plank
Cobra
Plank
Dog

Transition
Uttanasana
Utkatasana
Tadasana

Repeat Standing pose Sequence Other Side
Repeat Vinaysa 1
Rest Childs Pose

Navasana Play

Windshield Wiper
Bridge Pose x 2

Sleeps with the Fishes

Spinal Twist

Savasana

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

Tuning, Sunday, March 30, 1 to 4pm

15 Peeps
Mix of Regulars and Occasional Peeps.

I had warned everyone that we were going to be geeking out on the bandhas and breath. But I did not know in advance that I was going to be suffering from an allergy attack. I am not sure that the workshop was successful. But I learned a great deal and was able to see where we need to start sprinkling some of the work we did today more throughout the classes. I felt comfortable checking in with peeps to make sure everyone was on track. What was super fun was to not feel the need to produce a "Show". This class was very technical and broke stuff down.


Brief Talk and what we were Doing.
Emphasis on the back and forth between the subtle and the gross to dial in the subtle.
Not enough about Why.
But it seemed like so much Info already that maybe that was okay.


Start Supine.
Hip Rotation Awareness
- Apanasana
- Leg Extended up with Internal and External Rotation
- Eye of the Needle Prep with Int and Ex Awareness
- Dropped Over Eye of the Needle for Side Line Stretch
- Eye of the Needle

Repeat Other Side

Neutral Hip Pose
Strap Around Thighs, Hips on 3xFolded Blanket
The trick with this one is allowing the legs to relax into the strap so hips are relaxed in neutral. We used this shape to start to bring attention to the pelvic floor.

Aswini Mudra (Anal squeezing)
Vajroli Mudra (holding in the need to urinate)
Kegel
Perineum Lift
Perineum Triangle (sit bones, pubis bone and tailbone all drawing towards each other)

Relax and roll up.

Baddha Konasana with Hip Rotation Awarness
Squat

Hammock Pose (Prasarita Padottanasana with Arms Extended and heart dropping)
walk hands over to one side for Low Lunge (Yin Style)
Hammock Pose
Low Lunge Other side
(The thinking here was to open up the nadis/merdians of the Manipura before we did uddiyana bandha)
Horse with hands on legs

Release to standing

Uddiyana Banhda Play
Breath retention, navel lock, and play with coming up to standing with contractions held.
this felt fun and playful. Everyone pulled their shirts up. Everyone totally gets U.B. I keep making sure, but I probably don't need to so much.

Wall Work to get more breathing Room and HRA
Splat
Right Angle
Uttanasana

Standing @ Wall with Butt on Wall
HRA

Tadasana with HRA
Ujjayi Breathing

(The play here was to find the alignment of the breath to feel how the 3 main bandhas are activated with the alignment and no extra attention is needed).

Warrior 2 Dance
Lunge
Dog Pose
Lunge
Half Arch
Forward Fold
Complete Sun to Standing.

Repeat Other Side.

Neck Work.
Wise Guy Stretch and Others.
Tadasana with HRA and Breath and NECK.

(The Plan had been to take the work towards headstand, bridge and supported viparrita karni. But I wanted to leave an hour for the bandha meditation and relaxation afterwards. And at this point we were almost 2 hours into it! Goodness.)

Squat
Sit

Slumpy Swami Spinal Twist
Forward Fold in Sukhasana
Repeat Other side with Other Leg on top

Cowboy Negotitian Variation on Revolving Head to Knee Pose
Yin Baddha Konasana

Set up for sitting.
Showed different ways to get comfortable.
Suggested sitting at wall with block.
Showed lots of support.

Bandha Chakra Meditation

I learned these techniques from Paul Grilley and really like them. I was uncertain about sharing them all at once, but everyone seemed interested in giving it a go. Felt like it was a little much and it might have been better to get the inversion in, the back bend in and just do muladhara, svadhisthana and Ajna...but oh well. We did them all.

Muladhara
Start with awareness on breath.
Add the So Hum Mantra. 'So' on the inhale. 'Hum' on the Exhale.
The Root of the Muladhara is the tailbone, the flower is the pelvic floor.
Bring Awareness to the chakra.
Feel the So hum Mantra in the chakra.

Eventually, exhale and engage mulabandha, holding. Allow it to release and feel the spontaneous inhale and swelling of the belly, allowing throat to stay open. Slowly exhale and repeat. I guided for a few rounds than allowed the group to find on own.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Svadhisthana
Root: Sacrum
Flower: Lower belly, between navel and pubic bone.

Same beginning, awareness of breath and then adding of the So Hum mantra.
Eventually, exhale and pull lower belly in, drawing up on mulabandha. Hold with throat open and then release, feeling the spontaneous expansion of the inhale. Hold breath in with belly expanded and with throat open. Then slowly exhale and continue.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Manipura
Root: L2
Flower: Between the Navel and the Sternum

Same Beginning.

Eventually, exhale. Inhale and fill the belly up. Keeping throat open and belly expanded, apply uddiyana bandha and hold. Eventually relax and exhale. Take a few easy relaxed breaths and repeat. I guided for 3. Then sent them out on their own.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Anahata
Root: T7
Flower: Heart

Same Beginning.

The bandha for the heart is the closing of the throat. Inhale Ujjayi Breath. Hold breath in with throat open and feel the prana circulating. Exhale Ujjayi and hold breath out with throat open. Continue.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Vishuddhi
Root: C7
Flower: Front of throat

Awareness of breath. But mantra becomes Ham Sa to pull energy up from base of spine. (I am surprised that the heart chakra is not also Ham Sa and will have to practice a bit with that).

Eventually, Inhale Fully, close throat, relax muscular holding and feel energy rise up into throat. Relax constriction and exhale. Continue. This is difficult cuz the energy tends to get pulled up into the head too.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.


Ajna Chakra
Root: Base of Skull
Flower: Between Eyebrows, Third Eye

Awareness to Breath. Addition of Ham Sa Mantra.

Start to use inhale breath to pull prana up the spine and feel the descent of the prana on the exhale breath. When this is checked in, Inhale breath up to base of skull, hold breath in as you tip the head forward allowing the prana to pool in the 3rd eye. Lift head back up and exhale allow the prana to run back down the spine. (Feels like a waterfall of cooling energy). Continue.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.


Sahasrara
Crown Chakra at the Crown of the head.

Apply Kechari Mudra
As an alternative to swallowing the tongue, we played with pressing the tongue up against the hard and soft pallet of our mouths and imagined the Amrit nectar coming down into our throats.

Relax and Sit.

Suggestion was then to move into either, a restorative backbend or legs up the wall.
After 5 minutes, Savasansa for 10 more minutes.

Sit

Close.

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

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

Early Morning Practice

I don't usually practice before the sun comes up, but today I did. This practice left me feeling energized and relaxed.

Shape of Baddha Konasana
Massage Sen Lines of Feet and Thumb up Lines of legs
Line 1: under the shin bone, under the quad
Line 2: Middle of calf, middle of inner thigh
Line 3: Under the calf, inner groin line

Yin Baddha Konasana (5 minutes or so)
Backward Arch

Squat Press
Cow Negotiation Pose

Pasaritta PAddotanana with Arm extension

Horse with Uddiyana Bandha Kirya
Horse

Repeat Prasarita Padottanasana Variation

Warrior 2 Dance with Prana Extenstion Arms
Both sides

Low Lunge (Yin Style)
Rounded Plank
Seal (Yin Cobra)

Repeat with Lunge on other side

Saddle Pose (Yin)

Slumpy Spinal Twist

Maha Bandha

Sit

Sweet Vinyasa Monday, 8:30am

11 Peeps
All Regulars

Question of why we do the Bandhas came up. I answered through the whole class but in essence the answer that came out was we "do" them for the same reason we "do" yoga. We do yoga to increase the possibility of experiencing Yoga. We do the Bandhas to help them spontaneously happen. Spoke about the word "lock" as in farming, to direct the water differently. Shared the translation of "interlock" that I found on Rainbowbody.org. I am trying to understand these questions myself so I was excited for the opportunity to start to try to answer it.

Baddha Konasana
Massage Feet to Open up Sen Channels on the bottoms of the feet
Thumb Press up the inside of Leg Channels

Yin Butterfly

Squat
Cowboy Negotiation Pose
Prasarita Padottanasanawith Arm Extension (Hammock Pose)

Squat
Uttanasna

Roll up to Standing

Uddiyana Bandha Kriya
Arm Channel Openings
Chest Pounding
Arm Prana Extension Exercise

Breath Geek out
Feeling the components of Ujayyi to encourage the action of the Bandhas.

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Side Angle Pose
Triangle with Wrap
Bound Side Angle Pose
Low Lunge with external hip rotation to low Crescent Moon
Hamstring Stretch

Vinyasa 1
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog

Transition 1
From Dog
Lift Leg
Abdominals (knee to forehead)
Slow Step forward to Lunge
Standing Splits
Malasana Variation with feet together (Bakasana Prep)
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
ROunded Plank
Updog
Dog

Repeat Transition 1

Sun to Down Dog
Childs

Mayurasana Prep
Wrist Stretching and Posture Breakdown

Mayurasana (Peacock)

Dog
Plank
Cobra
Land

Dhanurasana (Bow) Play 2x
(Kicking Legs of First to draw stretch into belly more)

Rocket Cat
Childs

Slumpy Swami Twist
Revolving Head to Knee Pose Variation with Knee Bent and Ankle Grab
Upavistha Konasana

Freeform

Savasana

Stiff White Guys, Sunday 10am

Easter Sunday
8 Peeps
2 New

Notes: I took advantage of the smaller group to work some details of various ideas. I was surprised by the direction the class took. But, I just tried to follow the guidance and allow the yoga to do the work.

Supine
Apanasana
Supta Padangusthasana

Roll up to squat
Uttanasana

Roll up to standing

Uddiyana Bandha Kriya
Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise

OMs to Extend Breath
Chanting A, U, M
and the Slow Oms with 1/4 Suns

1/4 Suns
1/2 Suns

Lunge Salutes, but just stepping back to Dog.
Standing Plank and Chaturanga

Transition onto All Fours.
Plank, Dog, Chaturanga, Sphinx Play.

Play with rolling from Dog to Cobra, 2 times.

Reclining Buddha with Thigh Stretch Both Sides

Backbending work over bolster
Cobra
Childs
Bow Pose x 2

Childs
Transition onto Backs

Eye of Needle Curling
Windshield Wiper Twist pattern
Easy Spinal Twist

Savasana

Help of Ojai, Wednesday 1:30

For the first time I arrived without a plan. Tucker came to observe. So I said a prayer asking for guidance and did my best to follow it. When I got the "green light" to share Uddiyana Bandha, I allowed the rest of the class to be familiar cuz it seemed like one super weird new thing was enough.

18 Peeps or So (but i did not count)

Start Supine with knees bent hands on lower belly.
Attention to the breath and the four parts.

Apanasana
Hip Rotation Awareness
Easy Hip Stretch

Transition onto All Fours
Cat/Cow Work
Childs
Back to All Fours and transition to standing

Get Chairs

Forward Fold on Chair

Down Dog on Chair

Uddiyana Bandha
This was super experimental. It is what I have been teaching in all my classes and was guided to share in this setting as well. Tucker pointed out that it could be problematic for high blood pressure and eye problems cuz of the increase in pressure. But most of the peeps seemed to get it! They experienced the "zing" and high of the effect which is super cool.)

1/4 Suns

Easy Hip Stretch in Chair

Balance Play
Little Tree
Tree

Seated Spinal Twist in Chair
Forward Fold in Chair

Savasnaa with Legs up Chair