Sweet Vinyasa Yoga, Wednesday @ 8:30am

16 Peeps

I arrived right at 8:30. Everyone was making fun of me for the NYT sock piece. T told a raunchy Tiger Woods joke, so suddenly we needed to start and clear the moans.

Revolving Head to Knee Pose Both Sides
Malasana
Uttanasana
Malasana
Uttanasana

Roll up to Standing

Uddiyana Bandha Play x 5

Tadasana
Ujayyi Pranayama

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

Tadasana

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

Tadasana

Sequence 3
Utthita Tadasana
RAM
Sun to Crescent Moon
3 Legged Dog
Dog
Crescent Moon Other Side
3 Legged Dog
Dog

Dipping Locust Cobra Vinyasa
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana
Palm Prana Awareness

Sequence 4
YAM
Sun to
*Lunge
Hammock
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Side Angle
Deep Low Hip Stretch
3 Legged Dog
Dog

Dipping Locust Cobra Vinyasa
Rocket Cat
Childs Pose

Repeat From * to Dog

Side Plank Both Sides

Dipping (optional chatarunga) Locust 2 Vinyasa
Rocket Cat
Childs Pose

Transition to Vajrasana

Slumpy Swami Play
and Forward Folding belly Digging
Sit

Transition onto Backs
Knees to Chest

Bridge Pose
(Silent HAM)

Eagle Spinal Twist Both Sides
(Silent OM)

Savasana
(Silent OM)


Sit

Stiff White Guys Yoga, Sunday 10am

12 Peeps

Lots of wrist issues and one woman arrived with glass in her hand that she could not get out, so down dog and such felt like a bad idea. So we emphasized the breath and i talked a lot about how yoga techniques work. I totally enjoyed this class. There was a lot of space and emphasis on staying present in the pause. Talked about becoming our own drugstore, or learning how to "take a hit" off ourselves.

Opening
Impressing the Heart
Windshield Wiper
Hamstring Stretch at Wall with Strap
Extended Supine Tadasana

Transition to sitting
Sukhasana with Side Bending

Transition to Standing Forward Fold
Roll up to Standing

Tadasana
Ujayyi Pranayama
5 Rounds of 1/2 Sun Salutations
3 Rounds Lunge Salutes

Little Tree
Uttanasana
Tree Pose
Uttanasana

Sit Vajrasana on 2 Bricks
Breakdown of A-U-M
Chanting A, then U, then M
Then 3 Rounds of OM

Led to discussion of Sutra 1.34 and the physiology of the breath and the mind.

Bridge Pose with 2 Bricks to Country Shoulder Stand (Viparitta Karani)

Supine Supported Baddha Konasana

Savasana

Sit

Soft Vinaysa, Saturday 9am

11 Peeps
2 Drop Ins.

Rainy Day. The heat was working! Ran out of time today. Must have dragged the beginning out too long. So at the end of the standing sequence, ended rather quickly.

Opening
Constructive Rest Pose with Blanket and Strap.
Windshield Wiper
Mulabandha Target Practice
Hip Rotation to Eye of the Needle
Rest and Repeat Other Side

Roll up to Sukhasana
Easy Side Bending
Forward Folding and Back bending
(Switching Legs as we Switched Sides)

Malasana
Uttanasana
Roll up to Standing

Mulabandha Mudra Seal with Partners

Tadasana
Ujayyi Pranayama

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

VAM
Sequence 2
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasna
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sequence 3
Sun to Lunge
Twisting Lunge
Hammock
Lunge
(I am spacing a little here. After 7 hours of teaching today, this part is escaping me...I meant to do a Crescent Moon but spaced...)
Dog

Dipping Locust Cobra Vinyasa

Repeat Sequence 3 Other Side

Uttanasna
Roll up to Standing

Tadasana
Palm Prana Awareness
YAM

Sequence 4
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog


Dipping Locust Cobra Vinyasa

Repeat Sequence 4 Other Side

Dipping Chatarunga Vinyasa

Rest in Childs

Vajrasana
HAM
OM
OM

Transition to earth
Easy Spinal Twist

Savasana

Sweet Vinyasa, Wednesday 8:30am

16 peeps

Class was straight. We emphasized the use of the ujayyi pranayama as the alignment tool, chanted up the chakras and moved through a plain sequence.

Opening
Sukhasana Forward Fold and Chest Opener Both Sides
Revolving Side Angle Pose Pose Sides
Malasana
Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Complete Sun to Tadasana

VAM
Sequence 2
Sun to Lunge
Twisting Lunge with Straight Front Leg Option
Dog

Repeat Sequence 2 Other Side

Complete Sun to Tadasana

RAM
Sequence 3
Sun to Lunge
Hammock
Low Lunge with isolation of baby knee lift
Hamstring Stretch
Dog

Repeat Sequence 3 Other Side
Dog

5 Rounds of Dips
Cobra/Locust/Cobra Vinyasa
Rocket Cat

All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

HAM
Sequence 4
Sun to Lunge
Hammock
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

5 Rounds Dips
Cobra/Locust/Cobra Vinyasa
Rocket Cat

Plank
Side Plank
Dog
Side Plank
Dog

Uttanasana
Roll up to Standing

(For the first time, maybe ever, i got spacey here and realized that i had broken the pattern and was really not sure if we had done the second side. i was able to "recover" but we missed a leg lift on the left side).

Tadasana
HAM

Repeat Sequence 4 Other Side

5 Rounds Chaturanga (or dips)
Cobra/Locust/Cobra
Rocket Cat
Childs Pose

Vajrasana
OM
OM

Lolasana Play

Navasana Play

Rest on Backs
Windshield Wiper
Bridge
Wheel (or bridge)
Crossed Legs into Chest

Roll up to Sitting

Foreward Fold of Choice
Sit

Savasana

Sweet Vinyasa 8:30am Wednesday

15 Peeps

Another Cold morning in the studio, so we start vigorously right away.  This is changing the arc of the class for me with a lot of time towards the end.  It has been throwing me off a little as I am not totally sure what to do and yet it feels like old times cuz all of a sudden there is time for a sitting routine.   Focus on pelvic floor, breath, the theory of Pranayama and the vayus.

Squat

Cowboy Negotiation Pose

Wide Leg Uttanasana

Roll up to Standing

Shaking and Shimmering

Tibetan HA Breath Pattern

Uddiyana Bandha and Mula Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to 

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 1 other Side from Dog

Easy Side Plank Sequence

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

(theory and application)

Sequence 2

Sun to Lunge

Side Angle Prep Pose

Triangle 

Side Triangle

Warrior 2 Dance

Twisting Lunge

Pyramid Variation

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 2 Other Side

Side Plank Sequence

Vinaysa 3

Dog

Plank

Locust 3

Rocket Cat

Childs Pose

Vajrasana Meditation

Navasana/Sukhasana Pattern

Play towards lifting self off ground

Roll Back onto Backs

Windshield Wiper

Bridge with Abdominal Sequence x 3

Roll up to Sitting

Revolving Head to Knee Pose both Sides

Upward Facing Upavishta Konasana

Baddha Konasana

Savasana

Stiff White Guys, Sunday @ 10

16 Peeps

2 New

Everyone was sitting upright, so we started like that.  

Cross Legged Sit.

Sacrum Work, easy Forward Fold

Switch legs and Repeat.

Slumpy Dandasana

Chest Press Dandasana

(About here I got the hit to focus on the balance between effort and ease and how to access the subtle lines of energy.  I probably over emphasized it and did not teach enough of a rounded practice, but I think the teaching was clear).

Transition to All Fours

Plank

Down Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Side Waist Stretch and Effort/Ease Understanding 

Easy Standing Forward Fol

Roll up to Standing

Repeat Side Waist Stretch taking it a little farther playing with Effort/Ease

Easy Standing Forward Fold

Roll up to Standing

Strap Work for Shoulders Sequence

Tadasana

Ujayyi Pranayama

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana 

(using Tadasana to get that lengthening play)

Standing Sequence 1

Warrior 2 Dance Both Sides

PP Variation

Tadasana

Standing Sequence 2

Warrior 2 Dance with Hold 

Lunge

Step Forward Uttanasana

Tadasana

Repeat Other Side

Standing Sequence 3

(designed to connect side waist work, lunge salutes and standing pose work)

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Step Forward Uttanasana

Tadasana

Repeat Other Side

Easy Forward Fold

Squat

Transition onto Backs

Eye of the Needle Play

Hand to Big Toe Pose with Strap

Repeat Other Side

Transition to Sitting

Baddha Konasana

Revolved Head to Knee Pose (essentially the "peak" pose, combining the side waist work with hip opening with sense of lengthening)

Transition onto Backs

Easy Spinal Twist

Back Release

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps
1 Drop In

Everyone had become one with their bolster in some way when I was getting ready to start class, so we went with that and I used it to focus on the breath.

Supine Heart Opener with Bolster
Easy Cross Legged Forward Fold (Switch Legs and Repeat)

Slumpy Dandasana
Chest Press Dandasana

Transition onto All Fours
Cat Cow
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Easy Side Stretching with Effort and Ease Play.
Uttanasana Play

Transition to Wall
Splat
Right Angle
Uttanasana
Roll up to Standing

Ujayyi Pranayama
Repeat Splat Sequence with attention to breathing on Front and Back of Body

1/4 Salutes
2 Rounds Easy Lunge Salutes

Tadasana

Sun to Dog
Plank
Lower to Belly


Windshield Wiper Sacrum Awareness
Sphinx x 2
Rocket Cat
Childs

Transition back onto Bellies
Cobra x 2
(The emphasis was on breathing into front and back of body.)

Flip onto Backs
Knees to Chest

Apanasana
Eye of the Needle
Repeat other Side

Hand to Big Toe Pose with Strap
Both Sides

Easy Spinal Twist
Knees to Chest

Savasana

Sweet Vinyasa 8:30am Monday

18 Peeps

Mostly Regular

I arrived thinking that we would do "something different" but I am still in the same theme.  Eric came today and gave me a hard time for not having a peek pose.  A destination pose gives reason for a class.  And my focus/theme is still on the spine and honing in on feeling at the root of the ajna chakra.  My talking points were rated as a bit jumbled.

Sit

Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Transition onto All Fours

Plank

Dog

Uttanasana

Tadasana

Shoulder Shrugs

Ujjayi Pranayama

3 Rounds of OM

Lunge Salute Pattern with Shoulder Opening 

Tadasana

Palm Awareness

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose

Triangle

Open Triangle

Wrapped Triangle

Wrapped or Bound Side Angle Pose

Deep Low Hip Opener

Twisting Lunge

Vinyasa 1

Dog

Rounded Plank

Dog

Roll to Up Dog

Roll back Dog

Step Forward Opposite Foot

Repeat Sequence on Other Side

Step Forward Uttanasana

Complete Sun to Tadasana

Standing Pose Sequence 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Open Triangle 

Wrapped Triangle

Ardha Chandrasana with Optional Foot Grab

(I offered this feeling that we we go towards Bow Pose, but only a few peeps took it)

Standing Splits

Pigeon

Vinyasa 2

3 Legged Dog

Revolved Dog

Down Dog

Roll into UpDog

Roll Back into Down Dog

Step Forward Opposite foot

And Repeat Sequence on Other Side

Repeat Vinaysa 2

Rest Childs Pose

Seated Vajrasana Mediation

Half Lord of the Fishes Pose

Cow Face Pose

Upavishta Konasana or Baddha Konasana

Savasana

Sit

Sweet Vinyasa 8:30am Monday

18 Peeps

1 New Guy from LA

same theme, similar sequence

Opening

Quiet Sit. 5 Minutes.

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Slumpy dandasana

Chest Press Dandasana

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll to standing

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

2 Rounds Lunge Salutes

(similar pattern as lately)

Wise Guy with Eagle Arms

Standing Pose Sequence 1

Sun to 

Lunge

Blueprint Side angle Pose

Triangle

Open Trikonasana

1/2 bound Triangle

1/2 bound Side Angle Pose

Twisting Lunge

Vinyasa 1

Dog

Roll into Cobra

Land, windshield wiper legs

Rocket Cat

Plank

Dog

Step Forward and repeat other side

Uttanasana

Utkatasana

Tadasana

Standing Pose Sequence 2

Sun to 

Lunge

Side Angle Pose Blueprint

Triangle 

Wrapped Triangle

Half Moon Pose

Standing Splits

Pigeon

Vinyasa 2

Revolved Dog

Roll into Updog

Roll back into Downdog

Step Forward and Repeat Other Side

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes Spinal Twist

Seated Forward Fold  (choice)

Savasana

Yoga Basics, 5:15pm Monday

5 Peeps

Regulars

Supported Heart Opener over Bolster

Guided Relaxation

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Open Palm Prana Awareness

Transition All Fours

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Vajrasana and Watch

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

1/2 Suns

2 Rounds Easy Lunge Salutes

Transition to Wall

Triangle at Wall (both sides)

Uttanasana at Wall

Half Moon Pose at Wall (both sides)

Uttanasana at Wall

Legs up the Wall (Wide)

Seated Ajna Root Meditation

Savasana

SWG, Saturday 10:45am

14 Peeps

mostly regular

same focus as i have been on.

the prana, the spine, the ujayyi.

using an easy opening

lunge salutes

standing poses within the lunge salute pattern

bridge pose

external hip opening with eye of needle

Spinal twist

savasana

Stiff White Guys, Sunday @ 10

21 peeps

1 New

Same theme and similar sequence.  The arc has not yet shifted.

Opening

Supine, playing with 2 different leg positions and then relaxing

Hip Rotation and Eye of the Needle

Transition to Sitting

Cross legged Forward Fold

Side Bend

(Switch legs and repeat Other side)

Cat/Cow

Childs

1/4 dog

Plank

Dog

Uttansana

Roll up to Standing

Shoulder Shrugs

Tadasana and Ujayyi Breathing

1/4 Suns

Easy Lunge Salute Pattern

Wise Guy

Standing Pose Sequence 1

(Lately I have been using the Lunge Pattern for the Standing Poses.  It seems to be working out okay.  With the blocks for height, all seem to be able to do it).

Sun to 

Lunge

Side Angle Blueprint

Triangle

Lunge

Dog

Step Forward with Opposite Foot

and Repeat on other Side

Uttanasana

Tadasana

Standing Pose Sequence 2

Sun to 

Lunge

Side Angle Pose

Triangle

Side Triangle

Side Angle Pose

Twisting Lunge

Dog

Step Forward Other Side

Repeat on Other Side

Uttanasna

Tadasana

Squat

Roll onto Back

Windshield Wiper

Bridge x 2

knees to chest

Happy Baby 

Supine BK Play

Transition to Sitting

Seated Twist (m3 variation)

Both Sides

Paschimotanasana

Savasana

Sweet Vinaysa, Monday 8:30am

19 peeps
2 Drop Ins

Similar Theme as we have been playing with. The action of the tailbone towards the pubis. The awareness of the River Current of the Spine. This is really working. I am so delighted. When we began on the journey of attempting to understand the subtle energetics, we started so gross and now everyone seems totally dialed in.

Sit

Easy Cross Legged Forward Fold
Easy Side Bend
Switch Legs and Repeat

Slumpy Dandasana
Chest Press Dandasana

Cat Cow
Childs
1/4 Dog
Rounded Back
Plank
Dog

SF RF Lunge
SF LF
Half Arch
Uttanasana

Roll up to Standing

Shoulder Shrugs
Tadasana Geek Out
Spine Awareness

Ujayyi Breath Geek Out

2 Rounds Lunge Salutes
(Same Pattern as Lately)

Wise Guy

Standing Pose Sequence 1
(Taught in Lunge Salute Pattern)

Sun to
Lunge with LF Forward
Side Angle Blueprint
Trikonasana
Side Triangle
Side Angle Pose
Twisting Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Round to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

RL Lift
Lunge
Repeat Sequence 1 on other side

Step forward Uttanasnana
Utkatasana

Tadasana

Standing Pose Sequence 2
Sun to
Lunge with RF Forward
Blue Print Side Angle
Triangle
Open Triangle
1/2 Wrapped Trikonasana
Half Moon
Standing Splits
Pigeon

Dog with Hip Release
Repeat Vinaysa 1 or roll into Updog

LF Lift through to Lunge
Repeat Standing Sequence Other Side

Repeat Vinyasa 1 or roll into Updog
Childs Pose

Vajrasana Meditation

Seated Spinal Twist

Savasana

SWG Sunday 10:00am

12 peeps

5 New

It was already hot by 10am.

Theme: Same emphasis on sensing the intelligence of the spine.  Lots of time in Tadasana.

opening

Cross Legged Sit.

Showed the blanket around the knee technique and it worked for several peeps.

Easy Side Bend (both sides)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttansana

Roll up to Standing

Shoulder Shrugs

Spring Training

Shoulder Rotation with Strap

Tadasana

Ujayyi Breathing geek Out

Suns

1/4 Suns

2 Rounds of Easy Lunge Salute Pattern

with Tadasana Focus every time we came back to standing

Wise Guy to open the neck

Standing Pose Sequence 1

Lunge Pattern to

Lunge

Side Angle Blueprint 

Triangle

Lunge

Step Forward and Complete the Sun

Repeat Other Side.

Standing Pose Sequence 2

Lunge Pattern to

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Step Forward to Complete the Sun

Repeat the Other side, But

Step Back to DOG

Plank

Lower to Belly 

Little Back Bends

Sphinx

Locust in 3 Stages

Rocket Cat

Childs Pose

Ajna Chakra Meditation

(Sat on 2 blocks in vajrasana for comfort)

Transition onto Backs

Windshield Wiper Twist

Savasana

Stiff White Guys, Saturday 10:45

9 peeps

2 new

By 10:45 it was already cooking.

Everyone came in and lay down, so we started like that.

Constructive Rest pose or Supine Baddha Konasana

Apanasana 

Supta Padangusthasana with a Strap

Easy Cross Legged Seat

Side Bend

(Switch legs and repeat other side)

Slumpy Dandasana

Easy Chest Press

Cat/Cow

Childs

Half Dog

Rounded Back

Plank

Dog

Step Forward to Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana Alignment Geek Out

Ujayyi Breathing

1/4 Salutes

2 Round Easy Lunge Salutes

(Lunge to Dog to Lunge on other side Pattern)

Tadasana

Wise Guy Neck Stretch

Tadasana

Sun to Dog

Plank

Lower to Belly

Locust Stage 1

Stage 1 and 2

Stage 1, 2 and 3

Sphinx 

Cobra

Childs Pose

Seated Back Release

(Rounding and Arching)

Navasana 

(Release with rounding and arching)

Body Lift

(Repeat)

Roll onto Backs

Windshield Wiper

Eye of the Needle

Legs up the Wall

(Optional Push out Supine for Savasana)

Soft Vinyasa, Saturday 9am

16 peeps

2 New, Out of Towner Drop ins

This might have been the best class ever.  Everyone seemed totally connected to their spines. High high high class.  With total attention on the spine and breath, I gave spare but specific alignment ideas.  For sure I am riffing with a little Jason Crandell, Edward Clark, Paul Grilley and Patricia Sullivan and of course, Shiffty.  It's such a good tune.

Sit.

The room started sitting quietly without any instruction to do so.  Like wow.  While I probably didn't really need to, I offered a few suggestions that help me settle in.

The theme has been on the spine, mula bandha, ujjayi breathing.  Back to basics, but feels like the first time.  Everyone seems to be extending out of the cores of themselves.  Very cool.

Easy Cross Legged Forward Fold.

Easy Cross Legged Side Bend.

(switch legs and repeat)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/2 Dog

Rounded Back

Plank

Dog

Step Forward RF, step forward LF,  Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

2 Lunge Salute Patterns

First Round: 

RF Back.  

Crescent Moon

Dog

Plank

Locust with arms reaching back

Windshield Wiper

Rocket Cat

Plank

Dog

Leg High 

Repeat Crescent Moon with RF Forward

Uttanasana

Utkatasana

Tadasana

Second Round

Almost the same, but with interlaced hands in Crescent Moon and Locust.

Tadasana

Wise Guy

Shoulder Shrugs

(Lots of emphasis on feeling from the tailbone to back of the neck).

Standing Poses

Round One

Salute to Lunge

Side Angle Blueprint

Trikonasana

Wrapped Trikonasana

Wrapped Side Angle Pose

Wide Hip Opener (pre pigeon)

Vinyasa

Dog

Rounded Plank

Cobra

Rocket Cat

Plank

Dog

Step FW LF.  Step FW RF.

Uttansana

Utkatasana

Tadasana

Repeat Other Side.

Stepping forward with the Opposite Foot to come to Standing.

Round 2

Sun to Lunge

Side Angle Blueprint

Triangle

Wrapped Triangle

Half Moon

Standing Splits

Pigeon

Open Dog

Repeat Vinaysa 1 or round to Upward Facing Dog

Step Forward LF. Step FW RF. 

Uttansana

Utkatasana

Tadasana

Repeat Other Side.

After Vinyasa, Childs Pose.

Sitting.

Kneeling or sitting on a block or two.

Ajna Chakra Meditation.

Savasana

Sit

Yoga Basics, Wednesday 5:15pm

9 Peeps

Regulars

Opening

Easy Cross Legged Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/2 Dog

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Slumping

Tadasana

Geek out on the Tailbone to Pubis and Pubis to Tailbone Alignment.

Ujayyi Breathing

Suns

1/4 Suns

Easy Lunge Salute Pattern

Wise Guy Sequence

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose Set Up

Triangle

Side Triangle

Lunge

Uttanasnaa

Complete Sun to Standing

Repeat Sequence 1 on other Side

Standing Pose Sequence 2

Sun to Lunge

Side Angle Pose Set Up

Triangle

Side Triangle

Side Angle Pose

Lunge

Utttanasna

Complete Sun to Standing

Tadasana

Repeat Sequence 2 Other side

Tadasana

 Ajna Chakra Meditation seated in vajrasana on blocks

Easy Spinal Twist

Restorative with Bolster on neck and strap around legs, with legs in semi BK

Savasana

Sweet Vinyasa 8:30am

16 Peeps

Mostly Regulars

1 Newish Gal who Came first time on Saturday

The tone has become quiet.

The arc just before this was so boisterous and over the top.

Big obvious direction of attention to the subtle energies.

All of sudden I we are on the spine and breath only.

Sit

Opening

Cross Legged Forward Fold

Easy Side Stretch

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 Dog

Plank

Dog

Uttanasana

Roll to Standing

Tadasana

Tailbone to Pubis and Pubis to Tailbone Alignment geek Out

Ujayyi Breathing Geek Out

Lunge Salutes 2 Rounds with Locusts and Utkatasana

Crescent Moon with arms extended First Round

Interlaced Fingers Second Round

Wise Guy Neck Sequence

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose Set Up

Triangle

1/2 Bound Triangle

1/2 Bound Side Angle Pose

Low Hip Opener

Vinaysa 1

Dog

Rounded Plank 

to Cobra

Plank

Dog

Transition 1

Step Forward to Uttanasana

Utkatasana

Tadasana

Repeat Sequence 1 other Side

Repeat Vinyasa 1

Standing Pose Sequence 2

Sun to Lunge

Side Angle Pose Setup

Triangle

1/2 Triangle

Bound Side Angle Pose

Twisting Lunge

Vinyasa 2

Dog

Rounded Plank

Up Dog

Down Dog

Repeat Transition 1

Tadasana

Seated Ajna Meditation in Vajrasana with Blocks under sitbones

Lying Spinal Twist

Savasana

Yoga Basics, Monday 5:15pm

9 peeps
Mostly Regulars
1 really sore back, 2 bum knees

Theme: Emphasis on awareness of intelligence of spine using breath and minds eye. Spent a lot of time noticing "neutral" in tadasana inbetween postures.


Opening
Cross Legged Forward Fold and Side Stretch Pattern

Cat Cow
Childs
1/2 Dog
Plank
Dog

Uttanasana

Tadasana
Ujayyi Breathing

1/4 Suns
Lunge Salute Pattern
1 Round San Dog
1 Full Round with Dog

Wise Guy Neck Stretch

Standing Pose Pattern 1
Lunge Salute Pattern to:
Side Angle Blueprint
Triangle
Side Triangle
Lunge
Uttanasana
Tadasana

Repeat Standing Pose Pattern 1 on the other side

Standing Pose Pattern 2
Lunge Salute Pattern to:
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose (Parsvakonasana)
Lunge
Uttanasana
Tadasana

Vajrasana on 2 blocks
Ajna Chakra Meditation

Restorative with bolster under neck and strap around thighs.

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