SWG Saturday 10:45am

21 Peeps
3 Drop Ins

Focus on Balance and Alignment on the Inside. Played towards Bakasana today. That is new for this group, so that was fun.

Sit

Sukhasana
Sacrum Play
Forward Fold
Side Bend

Switch Legs and Repeat Other Side

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama

1/4 Suns
Lunge Salutes with Hamstring Play

Warrior 3 Sequence
Step 1
Extended Pyramid Prep Both Sides
Uttanasana
Squat
Roll up
Tadasana

Step 2
Extended Pyramid
Pyramid Variation
Warrior 3 Prep
Tadasana
Repeat Step 2 Other Side

Uttanasana
Squat
Roll up
Tadasana

Step 3
Extended Pyramid
Warrior 3
Repeat Step 3 Other Side

Uttanasana
Squat
Bakasana Tease

Transition onto Backs
Happy Baby
Supine Bakasana

Roll up and Play with Bakasana
Roll back onto Backs

Windshield Wiper
Bridge x 2

Eye of the Needle Sequence
Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys, Saturday, 10:45am

25 Peeps
Mix of Regulars and Trainees

Start Supine
Apanasana
Hamstring Stretch with Strap

Roll to Side and Press Up to All Fours

Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog

Step Forward
Half Arch
Dangling Uttanasana
Sqaut
Uttanasana

Roll up to Standing

Side Stretch with emphasis on Effort/Ease
Both Sides

Dangling Forward Fold
Squat
Dangling Forward Fold

Roll Up to Standing

1/4 Suns
1/2 Suns

Easy Warrior 3 Sequence
Parsvottanasana Stance with extended Arms both Sides
Dangling Forward Fold

Parsvottanasana Stance with Hands clasping Forearms Behind Back, focus on lengthinging, not folding forward
Release towards Warrior 3 Prep
Dangling Forward Fold

Parsvottanasana Stance to Warrior 3
Both Sides
Dangling Forward Fold
Sqaut

Transition onto Backs

Windshield Wiper
Bridge Pose 2 x

Eye of the Needle Both Sides
Easy Spinal Twist Both Sides

Knees to Chest

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

Yoga Basics, Wednesday @ 5:15pm

13 Peeps
4 New.
Request for Wall Work.
I came wanting to change it up a bit. Had dreamed something like this sequence.

Opening
Easy Cross Legged Forward Fold
Seated Spinal Twist
Switch Legs and Other side.

Squat
Dangling Forward Fold
Roll Up to standing

Sequence @ Wall
Splat
Half Wall Dog
Shoulder Opener both Sides
Splat
Half Wall Dog
Wall Lunge both Sides
Splat
Half Wall Dog with Alternate Leg Left
Dangling Forward Fold

Roll up to Standing

Warrior 3 Prep Sequence
- Pyramid Stance with Arm Extension (both sides with hip and tailbone awareness)
- Dangling forward fold and Squat
- Parsvottanasana with detailed work of getting into reverse prayer, both sides, release towards baby warrior 3 then tadasana
- Dangling forward Fold and Squat
- Pyramid Stance to Warrior 3 variation, both sides, dangling forward fold

Lunge sequence
Sun salutation to low lunge.
Step forward and repeat other side.
Release to Childs

Cat/Dog

Baby Backbends
Transition onto belly
Extension work
Sphinx
Locust x 2

Roll onto Backs
Knees to chest
Windsheild wiper twisting

Reverse pigeon
Easy Spinal Twist

Savasana