Sweet Vinyasa 8:30am Monday

20 Peeps

5 Drop Ins

I was not sure what we were going to do.  I anticipated working on Bakasana and eka pada bakasana again, but we didn't.  Play with Swamp and Hallelujah Acton to create opening moving towards camel, ustrasana.

Sukhasana or Box

Forward Fold

Side Forward Fold

Easy Spinal Twist

(Switch Legs and Repeat)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Plank

Dog

Plank

Easy Side Plank Sequence

Plank

Dog

Sequence 1

Knee to Forehead Abdominal Curl Play

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Other Side

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Malasana

Mouse Prep

Malasana

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp Monster/Hallelujah Sequence

Wise Guy Neck Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Swamp Warrior

Hallelujah Warrior

Lunge

Vinaysa 2

Dog

Rounded Plank to Updog

Roll to DownDog

Repeat Sequence 1 Other Side from Dog

Repeat Vinaysa 2

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Utkatasana

Tadasana

HAM

Sequence 2

Sun to 

Lunge

Swamp Warrior

Hallelujah Warrior

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Dog

Repeat Vinyasa 2

Repeat Sequence Other Side from Dog

Repeat Vinyasa 2

Childs Pose

Vajrasana Meditation

Ustrasana Play

(rolling into it)

Counter pose with Squat/Uttanasana

Vajrasana Meditation

OM x 2

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

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 Monday

19 Peeps

The urge to sit is so strong it pulls everyone in like a black hole. There is barely Patience for announcements.

Latest Sequence. Feels like I have checked in and it's ready to be riffed off of again.

Sit.

Sacrum Play
Cross Legged Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Lunge
Rolling Lopsided Exploring Lunge
Isometric Lunge
Hamstring Stretch with Anatomy and Rotation Exploration
Lunge

Repeat Vinyasa 1
After Rocket Cat
Prayer Dolphin Plank
Prayer Sphinx
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation and Wise Guy

Tadasana
Ujayyi Pranayama

YAM HAM OM

Lunge Pattern 2
Sun to
Lunge
Warrior 1 Dance to Warrior 1
Twisting Lunge
Hammock Pose
Warrior 2 Dance to Warrior 2
Lunge

Repeat Vinaysa 2

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Repeat Lunge Pattern 2 Other Side
Vinaysa 3
Dog
Roll into Updog
Roll back Down Dog

Side Plank Sequence
Plank
Side Plank
Plank
Dog
Up dog
Down Dog
Plank
Side Plank Other Side
Plank
Dog
Up dog
Dog

Uttanasana
Roll up to Standing
Tadasana

Inverted Sirsasana Alignment

Sun to
Dog
(optional updog)
Childs

Sirsasana Prep

5 minutes open class with various sirsasana play

Childs Pose

Half Lord of Fishes
Cow Face Pose
(Switch Legs Repeat Other Side)

Forward Fold of Choice

Savasana

Sit

Sweet Vinyasa 8:30am Wednesday

14 Peeps

Sit

Sacrum Play

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Rocket Cat

Dolphin Plank

Prayer Sphinx

Plank

Dog

Lunge Sequence 1

Lunge Isometric

Hamstring Detail Stretch

Lunge

Dog

Repeat Other Side

Vinyasa 2

Dog

Roll into Cobra

Land

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation Attention

Wise Guy Neck Work

Tadasana

Ujayyi Breathing

YAM

HAM

OM

Lunge Pattern 2

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance to Warrior 2

Lunge

Repeat Vinaysa 2

Uttanasana

Roll up to Standing with Chin Lock Play

Tadasana

Repeat Lunge Sequence 2 Other Side

Vinaysa 3

Dog

Roll into Updog

Dog

Side Plank on One Side

Vinyasa 3

Side Plank Other Side

Vinaysa 3

Uttanasana

Roll up to Standing with Chin Lock Play

Tadasana

Standing Sirsasana

Sun to Dog

Vinyasa 3

Childs Pose

Headstand Prep Pose

Headstand Work

(D went up into for first time today.  yelled out "fucking A" when he got up so that was fun)

Childs Pose

Vajrasana Meditation

Half Lord of Fishes Pose

Cow Face

(Switch Legs and Repeat)

Favorite Forward Fold

Supported Back bend using Bolster

Savasana

Soft Vinyasa, Saturday 9am

17 Peeps


Sit.
Opening
Cross Legged Forward Fold, Side Bend, Dandasana Pattern

Transition All Fours
Plank
Dog

Uttanasana
Roll Up Tadasana

Shoulder Shrugs
Tadasana
Ujayyi Breath Awareness

3 Oms

2 Rounds Lunge Salute Pattern

Swamp Monster/Cactus Review

Standing Sequence 1
Sun to
Lunge
Warrior 1 Swamp Monster
Parsvottanasana
Warrior 3
Standing Splits
Twisting Lunge

Vinyasa 1
DownDog
Roll into UpDog
Roll back Down Dog

Step Forward and Repeat Sequence on Other Side

Uttanasana
Utkatasana
Tadasana

Standing Sequence 2
Sun to
Lunge
Warrior 1
Twisting Triangle with Bow n Arrow Arms
Pyramid Variation
Pigeon

Vinyasa 2
3 Legged Dog
Revolved Dog
Down Dog
Roll into Up Dog
Roll to Down Dog

Step Forward and Repeat Other Side

Float to a Seat

Western Stretch
Eastern Stretch

Abdominals
Baby Plow Rolls
Plow

Fish

Spinal Twist
Savasana

Soft Vinyasa Saturday @ 9am

17 Peeps
Regulars


Opening
Simple Cross Legged Forward Fold
Simple Spinal Twist

Switch Legs, repeat other side.

Roll onto All Fours
Cat/Cow
Childs
Half Dog
Rounded Dog

Plank
Dog

Step Forward, Half Arch, Uttanasana

Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold

Release and Roll up to Standing

Repeat to other side and with Opposite knuckle on top

Heart Meridian Opening
Chest Pounding
Arm Heart Prana Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style
Low Lunge

Vinyasa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Step Forward, Half Arch, Uttanasnana

Complete Sun to Standing

Repeat Sequence 1 other side
Repeat Vinyasa 1, but take Locust 2 and rest in childs

Sequence 2
From Childs
Plank
Dog
Left Leg Lift, Open and Step Forward between Hands
Warrior 2 Swamp Monster Style
Parsvottanasana (with lots of attention to rounding shoulders to get into reverse prayer)
Warrior 3 with hands at heart
Standing Splits
Pigeon

Vinaysa 2
Dog
Rounded Plank
Dog
Round to Cobra
Rest
Rocket Cat
Childs

Repeat Sequence 2
Repeat Vinyasa 2, but rest and stay on belly after cobra

Dhanurasana x 2

Roll onto Backs
Knees to Chest

Eye of Needle Rolling on Right Side
Eagle Twist

Repeat Other Side

Freeform

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps
Regular Mix of Men and Women
Put on my "Bhavantu" Shirt this morning, so allowed that to Guide the talk.
Talk flowed from the story of naming "bhavantu" to "points of view" to the story of matt's first impression of me...to worrying about what others might think...etc. Seemed to work out. Might try to write it down.

Opening
Sitting with one foot on block to access lower leg sen channels. Thumbed up Lines 2 and 3.

Squat
Uttanasana
Squat
Uttanasana

Shoulder Awareness
Interlaced Finger Shoulder and Side Stretch
Shoulder Rotation Understanding
Interlaced Hands Behind the Back Forward Fold

Repeat to other side with opposite grip

Wise Guy Neck Stretch

Heart Meridian Opening
Chest Pounding
Arm Prana Extension Exercise
Hands at Heart
Breath Awareness

1/4 Sun Salutation Variations (5 Rounds)

Sequence 1
1/2 Sun to:
Twisting Lunge with Right Leg Back
Warrior 1 Swamp Monster
Warrior 1
Low Lunge

Vinaysa 1
Down Dog
Roll to Cobra
Locust with hands interlaced
Rocket Cat
All Fours
Plank
Dog

Left Leg High and Through for Lunge
Uttanasnaa
Complete the Salutation to Standing

Repeat Other Sequence 1 and Vinyasa 1 on other side.

In between seqeunces, play with lengthening the neck turning of the head and understanding the shoulder rotation.

Sequence 2
1/2 Sun to Warrior 1 Swamp Monster
Warrior 1
Parsvottanasana with detailed work to bring hands into Reverse Prayer
Warrior 3 with hands at heart
Standing Splits for a moment
Pigeon

Vinyasa 2
Down Dog
Roll into Up Dog
Roll back to Down Dog

Float to Uttanasana
Complete Sun to Standing

Repeat Sequence 2 on Other side
Repeat Vinaysa 2

Rest Childs

Shoulder Strength Awareness with Block and without Block

Forearm Cat/Cow to understand the play of balance in Headstand 1

Sirsasana 1
75% of the peeps are practicing headstand into the middle of the room. The other 25% used the "3 block method" at that wall.

Childs

Transition onto Backs

Windsheild Wiper
Bridge Pose 1
Bridge Pose with Block to Supported Viparitta Karni
(Some peeps opted for wheel instead)

Release and rest
Easy Spinal Twist

Freeform for a few minutes

Savasana

Sit