SWG Saturday 10:45am

20 peeps
1 Newbie

Opening Supine
Hand to Big Toe Hamstring Stretch with Strap Sequence
Both Sides

Transition onto All fours
Cat/Cow a few times
Childs Pose
All Fours to Standing
(this might seem awkward but all the old timers pop up from here)

Uttanasana Play
Roll up

Transition to A Wall

Sequence 1
Shoulder Opening
Splat
Right Angle Pose
Uttanasana
Roll up to Tadasana

Sequence 2
Wall Lunge
Right Angle
One Legged Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Sequence 2 Other Side

Turn to Face Center of Room

Pyramid Stage 1 Both Sides
Uttanasana
Pyramid and Warrior 3 Stage One Both Sides
Uttanasana and Sqaut
Warrior 3 Play Both Sides
Uttanasana and Squat
Roll up to Standing

Wall Dog x 2
Childs Pose in between
Wall Dog with Leg Lift
Childs Pose

Bridge Pose x 3
Eye of the Needle
Abdominals
Spinal Twist Both Sides
Knees to Chest

Savasana

Soft Vinyasa, Saturday at 9am

21 Peeps

The group was so chatty this morning. Usually when I sit down and appear focused everyone goes quiet. But not today. Lots of catching up to do I suppose. But when the clock reached 8 minutes after 9, I chose to "ring the bell". The universal symbol for pay attention.

We moved towards Standing Extended Big Toe Pose Again. As we moved there I wondered if we might play with the twisting version or if we might translate it back to Side Plank with Toe Hold, but the mood seemed more mellow at that point. Talking points around making room for the tight spots, generosity of the heart and aligning within.

Opener Supine
Hand to Big Toe Pose with Strap Sequence

Roll up to Sukhasana
Forward Fold and Side Bend
(Switch Legs and Repeat Other Side)

All Fours
Cat
Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Cat/Cow
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinaysa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Standing Sequence
Sun to Lunge
Side Angle Blueprint
Trikonasana
Parsva Trikonasana
Warrior 2 Dance
Lunge
Dog

Vinaysa 2
Dog
Plank
Locust 2
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence Other Side

Vinaysa 3
Dog
Plank
Locust 3
Rocket Cat
Plank

Side Plank Play
Both Sides

Vinaysa 4
Dog
Plank
Bow Pose
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
(the main point is to find tadasana's internal alignment)
Extended Hand to Big Toe Pose Stage 1 Both Sides
Uttanasana
Extended Hand to Big Toe Stage 1 - 3 Both Sides
Uttanasana
Malasana
Cowboy Negotiation

Upward Facing Wide Angle Pose
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Uppavishta Konasana

Sit

Supported Heart Opener over Bolster
Savasana

Sweet Vinyasa 8:30am Wednesday

16 Peeps

Still focusing on balance through the internal Tadasana alignment.  This has been amazing to watch cuz even as we test new and difficult postures, everyone has the internal steadiness to check them in.  Today we blew the dust of standing revolving hand to big toe pose aka Parvritta Utthita Hasta Padangusthasana.  Not an easy one.  I taught it without using a strap, but many ignored me and grabbed one anyway.  Love this. And everyone totally stuck Urdhva Upavistha Konasana.  Amazing!

Opening

Sukhasana

Forward Fold

Side Bend

(Switch Legs and Repeat Other SIde)

All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Cat

Easy Side Plank Sequence

Childs Pose

Plank

Side Plank Sequence

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

(Repeat Other Side)

Vinaysa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasna

Malasana

Cowboy Negotiation

Uttanasana

Roll to Standing

Neck Openings

(Trying to share some of the new neck work that Lisa West shared with us last weekend.  My languagin is a little off cuz I have not baked it in me enough yet).

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Blue Print Side Angle

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Balance Play

Holding Knee Both Sides

extended Hand to Big Toe Pose Both Sides

Transition to Earth

Explore Extended Hand to Big Toe Pose Supine and Revolving Extended Hand to Big Toe Pose Supine

Roll Back up to Standing and Explore Revolving Extended Hand to Big Toe Pose

Parivritta Utthita Hasta Padangusthasana Both Sides.

Uttanasana

Malasana

Urdhva Upavistha Konasana

Bakasana

Revolving Head to Knee Pose aka pavritta janu sirsasana

Upavistha Konasana

Transition to backs

Bridge x 2 (with option for wheel)

Eye of the needle Variation to Eagle Twist Both Sides

Knees to Chest

Freeform

Savasana

1:1 Monday second client

Sometimes peeps just need to cry and you offer support and a few postures to help assist in that effort.

1:1 Monday

My favorite.

Today we again started with attention to the breath. Then Breathing Room Opening. Neck work, side waist play, twisting, side bending, etc.

Wall Work to play with Wall Dog, Wall Lunge and Warrior 3 at wall.
Then play with Warrior 3 towards middle of room.
Much more success when facing the wall and possibility of falling caught.

Transition to Floor.
Windshield Wiper.
Bridge x 3 (played with leg lift)
Hamstring Stretching
Twisting

Savasana

Sweet Vinyasa 8:30am Monday

20 peep

1 Drop In

COLD! in the studio. But the energy and number of bodies and what peeps where already set up in allowed us to start sitting. Lots of the side waist opening theme towards balance towards Lotus. The Lotus Work was a total surprise and needs lots of refinement.

Opening
Sukhasana
Forward Fold
Neck Work one side
(Switch Legs and Repeat other Side)

Side Bend Play (switching legs in between)

All fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat
Childs
All Fours
Plank
Dog
Side Dog

Sequence 1
Abdominal Curling from Dog
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat on other Side

Vinaysa 1
Rounded Plank
Dog
Roll to Updog
Roll back to Down Dog

Side Plank Play

Vinyasa 2
Dog
Roll to up dog
Roll back to downdog

Dog
Uttanasana
Roll up to standing

Shoulder Play
Wise Guy and Neck Stretching Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance with Eagle Arms
Warrior 2
Lunge
Dog

Repeat Vinyasa 2

Uttansasana
Roll up to Standing
Tadasana

Repeat Sequence 2

Repeat Vinyasa 2
Uttansana
Roll up to Standing

Tadasana
Balance Play

Knee to chest Balance work (Both Sides)
Uttanasana
Extended Hand to Big Toe Pose Balance (Both Sides)
Uttanasan

Squat
Sit
Upward Facing Upavishta Konasana
Baddha Konasana

Seated Hip Opening Towards Half Lotus and Seated Eye of the Needle Play
(Both Sides)

Transition to Earth

Play with Eye of the Needle and Half Lotus to Lotus Play

Roll up to Sitting
Forward Fold with Lotus or Other Variation

Release and Repeat Other Side

Roll onto Backs
Bridge and Wheel Play
Abdominal and Twisting

Savasana

Lisa West: This is Spinal Tap. Sunday Afternoon

Today Lisa talked about Chronic Pain.
So fascinating.
Cuz just like our thinking patterns, our feeling patterns can get stuck.
So even when a pain is no longer there, the person can still feel like it is.

She spoke a lot on fibromyalgia.

We did an Easy gentle practice which was awesome.

Then we played with touching each other.

Three different neck tractions.

Three different hip and sacrum touches.