Sweet Vinyasa Yoga, Monday @ 8:30am

Title: Rise from the Mud
Teaser: We play with the elements of the chakras towards Urdhva Dhanurasana.

Seq: We use Tadasana to practice grounding and opening to the earth.  We use a lunge sequence to open the thighs and shoulders for wheel pose.

28 peeps

3 Drop ins

28 is pretty crowded for Lulu's.  So many friends showed up.  Uschi was there.  Aaron was there.  And many others.  We played with Swamp Monster and Hallelujah Arms towards Urdhva Dhanurasana (UD).  The talking points played with the Kapha Earth and Water elements of Spring creating the Swamp Monster and giving rise to the Lotus of Heart.  Shared some of what I am learning in Ravi's course on the Gospels. 

Opening
Sukhasana
Forward Fold and Side bending

Easy Side Plank
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Schiffmann Hokey Pokey
Full Body Ecstatic Shaking
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
LAM
Sequence 1
Sun to 
Lunge
Dog
Lunge Other Side
Uttanasana

Malasana
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sun to 
Sequence 2
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Swamp Monster and Hallelujah Arms
with Shoulder Stretching
and play towards understanding UD Arms

Tadasana with UD Arms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
Baby Cobra
Locust
Cobra
Rest Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog


Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Swamp Warrior to Hallelujah Warrior
Lunge
3 Legged Dog
Dog

Repeat Sequence 4 other Side

Rounded Plank
Dog


Vinyasa 2
Rounded Plank to Cobra
Rest
Rocket Cat
Childs Pose
Vajrasana

Demos with Peter and Karen

Repeat Vinyasa 2 on Own

Repeat Sequence 4 

Vinyasa 3
Rounded Plank to Updog

Repeat Sequence 4 Other Side

Repeat Vinyasa 3

Childs Pose

Transition onto Backs

Windshield Wiper
Bridge Pose
Rest

Wheel Stage 2

Wheel Stage 3
(everyone's wheels looked amazing!)

Rest
Eye of the Needle
Eagle Spinal Twist

Repeat Other Side

Rest Savasana

Sit

SWG Sunday 10:00am

12 Peeps

Played with moving toward Upward Bow Pose Again. Getting the mechanics of the shoulders and the heart to tailbone relationship and legs. Goodness there is so much to that pose. It is a big pose for this group but somehow feels right for summer to move towards it. Similar Sequence as yesterday's SWG.

Opening
Heart Opener on 2 Bricks with Shoulder Opening and Understanding.
See Yoga Video. (Does not have shoulder demo).

Windshield Wiper
Pelvis Rocking. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Roll up to Sitting

Widening the Base. See the Yoga Video.

Simultaneous Opposites. See the Yoga Video.


Uttanasana
Roll up to Standing

Bound Tadasana with Arm Extension. Similar to this Yoga Video.

Tadasana san Equipment with an emphasis on finding the stability and ease.



1 Round Lunge Salutes san Dog
2 Rounds Lunge Salutes with Crescent Moon and Dog

Transition to Wall

Uttanasana @ Wall
Hallelujah Arms at Wall
Uttanasana @ Wall
(x 2)

Right Angle @ Wall
Uttanasana
Down Dog @ Wall x 2 with Childs Pose in between

Bridge Pose x 2

Shoulder Play. The action of Hallelujah Arms to Straight Arms. (Same as Action as pressing up into Upward Facing Bow Pose).

Upward Facing Bow Pose @ Wall with Hands against Wall x 2
(This was super fun and everyone had a really good time)

Legs up Wall
Eye of Needle @ Wall

Transition to Supine
Easy Spinal Twist
Savasana

Sit

Sweet Vinaysa, Monday 8:30am

10 Peeps or so.

I forgot to blog it out after class.

We worked the leg lines and the tailbone towards Handstand Play.
Wheel at the Wall.

xo
k

Yoga Basics, 5:15pm Monday

15 peeps
1 New, 4 from TT

So exhausted. I had no idea how I was going to pull of class. But sometimes this state can reveal a lot. The day had gotten hot so assumed that everyone felt the same way I did. This was a totally new sequence and approach. At some point i stopped feeling self conscious about the TT peeps in the class and allowed the class to be for their learning as well as the group.

Opening
Legs up wall with Strap
Hip Opener @ Wall

Cross legged Side Bending

Transition All Fours
Cat Cow
Childs
1/4 Dog
Rounded Dog

Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall
Pattern 1
Splat
Wall Dog
Forward Fold
Roll up to Standing

Shoulder Opener @ Wall

Ujayyi Breathing

Repeat Pattern 1
Wall Lunge Sequence
Cactus @ Wall Sequence

Down Dog @ Wall with Lobster Hands 2 x and with Leg Lift

Bridge Pose 2x

Upward Facing Bow Pose at Wall

Rest Knees to Chest
with Cross Legged Hold

Happy Baby
supine BK sequence

Roll up to Sitting

Pigeon (I never teach this in basics so it was fun to see the results)
Slumpy Swami
Christina's World

Yin BK

Restorative with neck Support and 1/2 BK

Savasana