Yin Yoga and Meditation, Wed 7pm

5 Peeps


Talked again about Injury sharing about my shoulder.

Pigeon, 5 min
Childs Pose
Pigeon, 5 min
Childs Pose

Sphinx, 5 min
Childs Pose

Reverse Prayer Shoulder Opener, 3 minutes
Rest
Repeat Other Side


Spinal Twist, 5 minute
Rest, 2 minutes
Spinal Twist Other Side
Rest and play with alternate nostril breathing

Roll up to Sit.

25 minute sit.
Best ever.
Everyone was so in it.
No one layed down for savasana
My sacrum felt like a hot plate.

Yin Yoga and Meditation, Monday 7pm

8 Peeps

Began by speaking of Marty's death.  Talk became about Avidya and the 4 branches. 

Butterfly, 6 minutes
Pause

Swan or Box, 5 minutes
Pause with Legs Wide
Repeat Other Side
Pause

Yang Locust, 1 minute
Rest
Repeat
Rest

Sphinx or Seal, 5 minutes

Lunge, 4.5 minutes
Rest Childs
Repeat Other Side
Rest

Childs Pose

Lying Spinal Twist, 4.5 minutes
Rest
Repeat Other Side
Rest

Sit, 10
Continue to Sit or Savasana for 10 minutes

Yin Yoga and Meditation, Wed 7pm

17 Peeps
3 Drop Ins

It was like the little yin class got crashed. I headed to class imagining that we were gonna be able to explore some advanced postures and instead we started back at square 1.

Placed the emphasis on paying attention to the breath in the nostrils. Good feedback on this. Peeps totally got it and were able to play with it.

Opening
Yin Butterfly, 5 Minutes
Sit, 2 Minutes

Wide Leg Forward Fold, 5 Minutes
Sit, 2 minutes
Swan, 5 Minutes
Sit, 2 minutes
Swan, 5 Minutes
Sit, 2 minutes

Lunge, 5 minutes
Childs Pose
Lunge, 5 minutes
Childs Pose

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
Knees to Chest

Eagle Spinal Twist, 5 minutes
Rest
Eagle Spinal Twist Other Side
Rest

Savasana or Sit, 10 minutes

Yin Yoga and Meditation, Wed 7pm

5 Peeps

Similar pattern as lately with focus on the Svadhisthana and Ajna. Play seemed to be to track the flow of prana after a pose to practice noticing the play of focusing and opening the awareness with the chakra meditation and mantra techniques.

Butterfly, 6 minutes
Sit, 2 minutes

Swan, Box or Shoelace, 5 minutes
Wide Angle Seat, 2 minutes, awareness to Svadhisthana
Repeat Hip Opener other Side
Wide Angle Seat, 2 minutes, awareness to Svadhisthana

Upavishta Konasana or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs Pose
Repeat Other Side

Sphinx or Seal, 5 minutes (Attention to Svadhisthana, VAM/OM Mantra)
Rest

Transition onto Backs
Eagle Spinal Twist (Attention to Ajna with OM/OM Mantra)
Rest
Repeat Twist Other Side
Rest

Transition to sitting

Attention to Svadhisthana
VAM/OM mantra

Relax mantra, allow awareness to grow like a vine to Ajna, holding attention here.
Eventually release focus and allow awareness to expand.

Yin Yoga and Meditation, Monday 7pm

12 Peeps

Again, more Crib peeps! Lori and Brad and Cory and Lisa. So sweet to see them again and not have to wait till October.

Butterfly, 6 minutes
Sit, 1 minute

Swan, Box or Eye of Needle at Wall, 5 minutes
Rest Upavistha Konasana with body upright and with attention to svadhisthana
Repeat Other Side
Rest again with attention to svadhisthana

Upavistha Konasana or Frog, 5 minutes
Attention to Svadhistana in posture, addition of the mantra VAM on Inhale, OM on exhale
Rest, 2 minutes

Lunge, 5 minutes
Rest Childs
Repeat Other Side
Rest Childs

Sphinx or Seal, 5 minutes
Attention on Svadhistana with VAM/OM Mantra if room inside
Rest, 2 minutes

Roll onto backs
Knees to Chest

Eagle Spinal Twist, Attention to Ajna and OM/OM mantra
4 minutes
Rest Savasana
Repeat and Rest Savasana

Transition to Sitting

Attention to Svadhisthana, Breath and eventually Mantra
about 6 minutes
releasing mantra and allowing awareness to float up to ajna
holding awareness at ajna, 4 minutes
eventually, if safe, releasing the focal point and allowing awareness to expand

(optional savasana or continue to sit)

Yin Yoga and Meditation, Wed 7pm

3 Peeps
All Regulars

Butterfly, 6 minutes
Sit, 3 minutes

Swan (Pigeon), Box or Shoelace (Cow Face), 5 Minutes
Rest, Legs Wide 2 Minutes with attention to Svadhisthana
Repeat Other Side, 5 Minutes
Rest, Legs Wide 2 Minutes with attention to Svadhisthana

Uppavista Konasana or Frog
(Everyone chose Frog)
5 Minutes
Attention to Svadhistanana

Transition onto Belly From Frog

Yang Locust 1 Minute
Rest
Repeat Yang Locust
Rest

Seal or Sphinx, 5 Minutes
Attention to Svadhisthana
Rest

Roll onto Backs
Knees to Chest
Savasana Shape
Eagle Spinal Twist, attention to Ajna, 5 Minutes
Rest Savasana
Repeat Twist other Side, 5 Minutes
Rest Savasana

Transition to Sitting
Settle

Attention to Svadhisthana
VAM on the Inhale, OM on the Exhale
7 minutes or so
Relax the Mantra, hold awareness as the Savdhisthana
The belly feels expanded and full.
Holding this grounding, allow expanded attention to open towards the Ajna.

By here, we had been sitting for about 15 minutes.
Option to lie down in Savasana or keep sitting.

Yin Yoga and Meditation, Monday 7pm

6 Peeps
2 New Peeps

Supine
Easy Spinal Twisting
Mula Bandha Target Practice to establish the location
(for beginning purposes, we are tuning towards the lift of the perineum by drawing the sitbones, tailbone and pubis towards each other and up and in).

Butterfly
Sit

Pigeon or Box with Rest in between sides

Lunge with rest in between sides

Sphinx/Seal

Supine Spinal Twist
(awareness to ajna chakra here)

Knees to Chest

Roll up to Sitting

Sit
Muladhara to Ajna Chakra Technique

Step 1: Attention to Breath

Step 2: Find the clearest channel. Attention on back of the body, front of the body or center of the body. We did 5 rounds of inhaling up from tailbone to root of ajna, front pubis to flower of ajna and perineum location to center of ajna at the pituitary. In between each of these we rested and cleared. Usually one of these is the most obvious. The suggestion was to go with the clearest path.

Step 3: Inhale and draw up from muladhara engaging mulabandha up to ajna. Exhale relax mulabandha as awareness runs back to muladhara. After 5 rounds rest and clear.

Step 4: Adding a kumbhala, breath retention. We inhaled from muladhara, engaging mulabandha, towards the ajna, holding the breath there for a few beats. Jalandhara bandha naturally occurs. Then allowing exhale to bring awareness back to root chakra and relax muladhara. In between rounds the suggestion was to rest for a breath. We did 5 rounds.

Step 5: Continue to sit with awareness at ajna chakra.

Notes: This meditation can be a little buzzy if too much effort is applied with breath. The breath is the bridge and needs to be softened.