Yin Yoga and Meditation, Monday 7pm

Yin Yoga

9 Peeps
3 Drop ins

Talk continued on the "small voice" and the tracking of subtle energies as practice listening.
Shared details of Sutra 2.3.  Suggested practicing repetition of Sanskrit inside.

Swan, 5.5 minutes
Rest, 2 min
Repeat Other Side

Uppavista Konasana or Frog, 5 minutes
Rest, 2 minutes

Sphinx or Seal, 5 minutes
Rest 2 minutes

Reverse Prayer Shoulder Opener, 3 min
Rest, 1 min
Repeat Other Side

Eagle Spinal Twist, 4 min
Rest, 2 min
Repeat Other Side

Attention to Nostril Breath

Sit, 15 minutes
Keep Sitting or Savasana, 5 minutes

Yin Yoga and Meditation, Monday 7pm

12 Peeps

3 New

We laughed a lot tonight.  The theme of Suffering.  The purpose of practice.  The point of sitting.


Swan, 5 minutes
Sitting
Swan, 5 minutes
Sitting

Wide Leg Forward Fold or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs pose
Lunge, 5 minutes
Childs pose

Locust, 1 minute
Rest
Locust, 1 minute
Rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Back
Knees to Chest

Spinal Twist, 5 minutes
Rest
Spinal Twist, 5 minutes
Rest

Roll up to Sit

15 minutes
Optional Savasana, 5 minutes

Yin Yoga and Meditation, Wed 7pm

10 Peeps
7 new Drop Ins

Funny to have so many drop ins.  The regular space that we have been cultivating slides back a bit.  The space for the energetic exploration gets reduced.

Butterfly, 6 minutes
Rest

Swan, 5 minutes
Rest and Observe
Swan, 5 minutes
Rest and Observe

Locust, 1 minute
Rest
Locust, 1 minute
Rest

Sphinx or Seal, 5 minutes

Rest
Childs's Pose

Lunge, 4 minutes
Rest
Lunge, 4 Minutes
Rest

Spinal Twist, 4 minutes
Rest
Spinal Twist, 4 minutes
Rest

Sit, 15 minutes
(Optional Savasana)

Yin Yoga and Meditation, Monday 7pm

5 peeps

I was super talkative tonight.  Yin was more entertaining perhaps than relaxing.  But I had fun.  We laughed a lot.  A lot of attention to the chakras and the elements.  The final sit was directed at focusing on each of the chakras, specifically the earth, water, fire, air and ether elements.


Swan, 5 minutes
Rest and Sit.

Repeat Swan
Repeat Rest



1/2 Shoelace or 1/2 butterfly, 4 minutes
Rest
Repeat Pose
Repeat Rest

Lunge, 5 minutes
Rest
Repeat Lunge
Repeat Rest

Choice:
Seal or Saddle

Rest on Back
Knees to Chest

Spinal Twist, 3 minutes
Rest
Repeat Twist
Rest

Roll up to Sitting

15 minutes
Optional Savasana for 5 minutes or continue to Sit

Yin Yoga and Meditation, Wed 7pm

14 Peeps
4 Drop Ins

Emphasis on allowing the svadhisthana to open.  Emphasized this to help with sitting in meditation.  A little attention to Ajna in Spinal Twist to be able to reference it in meditation.

Butterfly, 5.5 minutes

Swan or Box, 5 minutes
Wideish Leg Seat, 2 minutes
Repeat Other Side
Wideish Leg Seat, 2 minutes

1/2 Shoelace, 3.5 minutes
Wideish Leg Seat, 1 minute
Repeat Other Side
Wideish Leg Seat, 1 minute

Yang Locust x 2 (1 minute)

Sphinx or Seal, 5 minutes

Rest

Roll onto Backs
Knees to Chest

Spinal Twist, 4 minutes
Rest, 2 minutes
Repeat Other Side
Rest, 2 minutes

Roll up to Sitting

Sit, 12 minutes

Option for Savasana, 8 minutes

Close

Yin Yoga and Meditation, Monday 7pm

7 peeps

Attention to opening the svadhisthana and noticing the breath in the nostrils to set up these techniques for sitting at the end.  I noticed that I was firey in my delivery tonight.  Like I felt very srongly about the purpose of the teachings.  I think I even said something like, "you know you are on the right path, that your practice is working if you are given more and more complex situations to handle."

Swan or Box, 5.5 minutes
Sit with Legs Wide, 2 minutes
Repeat Swan other Side
Sit with Legs Wide, 2 minutes

1/2 Shoelace, 5 minutes
Sit with Legs Wide, 2 minutes
Repeat 1/2 Shoelace other side
Sit with Legs Wide, 2 minutes

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
KNees to chest

Eagle Spinal Twist, 6 minutes
Rest, 3 minutes
Repeat Other Side
Rest, 3 minutes

Roll up to Sitting
Sit for 15 minutes
the option to keep sitting or lie down savasana (with 8 minutes to go)
2 out of 7 lay down

Yin Yoga and Meditation, Wednesday @ 7pm

6 Peeps

Sophisticated Group.  I gave way less instruction.  Not a lot of technique.

Cow Face or Box
Easy Side Stretching to Open
Hold 6 minutes
Rest with Legs Wide (attention to relaxing and allowing belly and sacrum to open)
Repeat Other Side

Sphinx or Seal, 5 minutes

Childs Pose

Lunge, 5 Minutes
Childs
Repeat Other Side
Childs

Saddle, 5 minutes
Rest on Backs
Snail or Caterpillar, 4 minutes
Rest on Backs

Spinal Twist, 4 minutes
Rest
Repeat Other Side

We were short on time today.  So option to sit or lie down savasana.

Yin Yoga and Meditation, Monday 7pm

15 Peeps
1 Newbie

Almost equal men and women tonight.  Tuned towards the breath in the nostrils thru-out the practice.  Dedicated to MLK

Butterfly, 5 minutes
Sit, 1 minute

Swan, 5 minutes
Wide Leg Seat, 2 Minutes
Swan, 5 minutes
Wide Leg Seat, 2 Minutes

1/2 Frog Forward Fold, 4 minutes
Wide Leg Seat, 1/2 minute
Repeat Other Side

Locust x 2 (1 minute each)

Sphinx or Seal, 5 minutes
Rest

Roll onto Back
Easy Spinal Twist, 5 minute
Rest on Back
Repeat Other Side

Roll to a seat

15 minutes
Alternate Nostril breathing without hands, eventually releasing that technique

Optional Savasana

Yin Yoga and Meditation, Monday 7pm

8 peeps
All Regulars

So tonight we got to get into new territory.  Emphasis on breath in nostrils.  Gave a little Yoga Subtle Anatomy lesson.

Upavishta Konasana  Forward Fold, 5 minutes
Sit and observe.  Eventually noticing the breath in the nostrils.  2 minutes.

Choice of Janu Sirsasana or "Runners Lunge" Forward Fold.  5 minutes.
Sit and Observe, 2 minutes.
Repeat Other Side.  5 Minutes
Sit and Observe.  Attention to brining breath to inner nostrils and outer nostrils.  3 minutes.

Sphinx or Seal, 5 minutes
Childs Pose

Swan, 5 minutes
Childs
Swan, 5 minutes
Childs

Saddle or Supta Baddha Konasana, 5 minutes

Snail or Caterpiller or Single Knee to Chest

Sit
Alternate Nostril Breathing with Mind, so not using hands
Attention to moving breath from inner, to outer, to back to front to center
Release technique and expand

Continue to Sit or Savasana

Yin Yoga and Meditation, Monday 7pm

8 peeps

Similar pattern and focus on the Svadhisthana and Ajna. We sat for 30 minutes. Too long for several of the peeps in class.

Butterfly, 5 minutes

Swan, 5 Minutes
Wide Leg Sit in between, 2 minutes
Repeat Swan other Side and Sit

Wide Leg Forward Fold or Frog, 5 minutes
Rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs

Eagle Spinal Twist, 5 minutes
Rest Savasana
Repeat Twist and Rest

Sit with svadishthana and ajna chakra meditation.

Optional Savasana

Yin Yoga and Meditation, Wed 7pm

4 Peeps

Butterfly, 6 minutes
Sit, 2 minutes

Swan, 6 minutes
Rest, 1 minute
Repeat Swan
Sit, 2 minutes

Lunge, 5 minutes
Childs Pose
Repeat Lunge
Childs Pose

Vajrasana Sit

Seal, 5 minutes
Rest on belly

Roll onto Backs
Eagle Spinal Twist, 4 minutes
Savasana, 2 minutes
Repeat Spinal Twist
Savasana, 2 minutes

Transition to Sitting

Breath Awareness
SoHum Mantra

After 8 minutes, release So HUM mantra and eventually allow attention on breath to loosen, allowing awareness to expand.

After 5 minutes, optional to lie down or continue sitting

5 more minutes

Bell

Yin Yoga and Meditation, Monday 7pm

4 Yoginis

Butterfly, 6 minutes
Sit, 2 minutes

Box Pose or Swan, 5 minutes
Rest in between sides, 2 minutes
Repeat other side and rest again.

Upavishta Konasana or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs Pose, 1 minute
Repeat other side and rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
Eagle Spinal Twist, 5 minutes
Rest, 2 minutes
Repeat Other Side and Rest

Come back up to Sitting
Attention to Breath
SO-HUM mantra
Sit, 15 minutes

Optional Savasana

Yin Yoga and Meditation, Wed 7pm

3 Peeps

Butterfly, 5 minutes
Sit, 2 minutes

Box Pose, 5 minutes
Sit upright with legs wide, 2 minutes
Repeat Other Side

Lunge, 5 minutes
Childs Pose, 1 minute
Repeat Other Side

Vajrasana Sit, 3 minutes
(attention to breath in the nostrils)

Transition onto Bellies

Sphinx to Seal, 5 minutes
(attention to breath in the nostrils)
Rest 2 minutes

Roll onto Backs
Eagle Spinal Twist, 5 minutes
(awareness at ajna chakra and attention to breath in the nostrils)
Savasana, 2 minutes
Repeat Other Side

Transition to sitting
Attention to Breath
So Hum Mantra
10 minutes
If safe, release the mantra and if safe, release the attention to the breath and allow self to expand.
Continue to sit 5 minutes.
Option to continue to sit for 5 more minutes or lie down, savasana.

End.

Yin Yoga and Meditation, Wed 7pm

Starting a New Class.
Tonight was first night.

The purpose is to cultivate a group of peeps that know how and like to sit through offering a yin yoga practice with introduction to pranayama and meditation techniques.

I am hoping that the class can have an open experimental feel so it is comfortable to play and learn together.

2 peeps

Butterfly, 5 minutes
Sit, 5 Minutes with attention to drawing breath down and allowing belly to expand
Swan, 5 Minutes each Side with childs pose in between
Lunge, 5 minutes each side with childs pose in between
Sphinx, 5 Minutes
Roll onto Backs
knees to Chest
Eagle Spinal Twist 5 Minutes each side with Savasana in between

Roll up to Caterpillar for 2 minutes

Get a Comfortable Seat
Breath Awareness
So Hum Meditation for about 10 minutes
Releasing the Technique and sit for 5 more minutes

End

Yoga Basics, Monday 5:00pm

4 peeps

Suggested we do Yin Yoga. Everyone was game. And there was the request that I talk about "compassion". So the dialogue pulled from Sutra 1.33 and others, the Bhagavad Gita, Ravi Ravindra's teachings and personal experience shared by all. Very cool class. One of my favorites.

Restorative Heart Opener
Baddha Konasana
Pigeon or Eye of Needle @ Wall
Sphinx or Seal
Lunge
Saddle or Supine BK
Spinal Twist
Happy Baby

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

Green Yin Yoga, Wednesday 7:00pm

11 Peeps
Familiar and new.

External Rotation Hip Opener
(swan, eye of needle or box)
Inner Thigh Opportunity
(frog, uppavista konasana, wide legs up wall)
2 Active Locusts
Sphinx or Seal
Childs Pose
Baddha Konasana
Spinal Twist
Passive Heart Openner
Quiet Sit (possible meditation)
Savasana

Yin Yoga, Wednesday at 7:00pm

8 Peeps.

Start Supine
Alternate Nostril Breath without hands.
(Bring attention to the breath in the nostrils, focus on breathing in and out of just the right, then the left, then alternating).
We rolled up to standing and i Brought their attention to the inner and outer edges of the feet and how that changes where the breath is in the nostrils. I did this to be able to talk about the nadis and prana during class but we ended up talking about marriage, sex, money, relationships, and fuzz instead. Referencing the NYT Sunday articles, Dave Chappell and David Deida. Way more fun. Lots of laughter tonight and surprising conversations.

Swan (or Box, or Eye of the Needle)
Seated Uppavista Konasana (or with legs up the wall)
Sphinx or Seal
Lunge
Saddle or Supported Heart Opener
Spinal Twist
Savasana

Sit

Wednesday, March 28th Green Yin Yoga 6:45pm

All proceeds from this class go back to our local environmental groups.
It is donation and always has a groovy easy feeling.

5 peeps
Dave, Diane. Jeff, David, Lisa
Known Constraints: One of the studnets is not sleeping. Decided to focus on exhalation hoping to help her.

Theme: Emphasis on bringing your awareness to the feeling of the exhale, maybe even allowing for a pause at the end of it in the postures.

Baddha Konasana/Butterfly, 6 minutes (supine in between sides)
Cow Face/Gomukhasana, 5 minutes (supine in between sides)
1/2 saddle with forward fold, 5 minutes (no rest in between sides)
Pigeon/Swan with back arch and back thigh stretch, 2 minutes
Pigeon/Swan forward hip opener, 5 minutes (2 minutes free movement between sides)
Sphinx or Seal, 5 minutes
Childs, 1 minutes
Free movement for 2 minutes
Lying Spinal Twist, 3 minutes

Pranayama
lying supine
began with a 4:0:6:0
encouraged to allow count to shrink or expand as necessary
encouraged to start to notice the end of exhale
instructed to add 2 count retention of exhale
after about 4 rounds, encouraged to increase retention to 4 count
after about 4 rounds, encouraged to increase retention to 6 count
(always bringing the awareness to the appropriateness of it. watching the strain in the head, neck, eyes, etc.)
eventually instructed to bring the count back to the 4:0:6:0 and then release into Savasana

Savasana
Sit