tag:blogger.com,1999:blog-89839718410729191372012-01-24T21:19:16.824-08:00The root meaning of the verb 'to teach' is 'to bring out'. These are recordings of my class sequences in the great adventure of teaching yoga. The practices suggest the idea of dropping our stories and finding the Divine truth, joy and happiness that exists within each of us.Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.comBlogger4671100tag:blogger.com,1999:blog-8983971841072919137.post-65024617982962376392012-01-24T21:09:00.000-08:002012-01-24T21:19:16.834-08:00With asana, breath, mantra, sutra 1.34, asteya, and aparaigraha, we connected the will to the heart and felt into the vast abundance within.<br /><br />windshield wiper<br />side waist stretch<br /><br />eye of the needle with tipping buddha<br />twisted root<br />rest<br />other side<br /><br />cat<br />cow<br />balasana<br />sphinx/seal<br /><br /><br />tadasana<br />uttanasana<br /><br />step up on brick play<br /><br />lunge<br />twisted lunge<br />hammock <br />low crescent<br /><br />vinyasa with baby cobra and locust<br /><br />balasana<br /><br />supine shoulder openers<br />heart dips<br /><br />balasana<br />toe torture<br /><br />plank<br />downdog<br /><br />tadasana<br /><br />lunge<br />warrior I dance<br />eagle arms<br />eagle<br />vinyasa <br />other side<br /><br />pigeon<br /><br />vinyasa<br /><br />supine pigeon play with rock the baby<br /><br />bridge x2<br /><br />gratitude meditation<br /><br />easy twist<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<br /><br />(there were some Yams, Rams, and lams in there too...)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6502461798296237639?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-46379648187017760892012-01-23T17:51:00.000-08:002012-01-23T17:52:42.783-08:00Some of the talking points were about prana, svadisthana (had a request for low back mischief), kidneys and fear, taoist cycle of creativity,muladhara and grounding.<br /><br />windshield wiper<br /><br />eye of the needle<br /><br />sukasana side bending x2<br /><br />tadasana<br /><br />at wall lengthen side waist and breath<br /><br />uttansana at wall<br /><br />Malasana at wall<br /><br />tadasana<br /><br />lunge<br /><br />low crescent<br /><br />tadasana<br /><br />other side<br /><br />downdog<br /><br />sphinx/seal<br /><br />downdog<br /><br />uttansana<br /><br />tadasana<br /><br />crow play<br /><br />navasana play<br /><br />bridge<br /><br />twisted root<br /><br />savasana<br /><br />sit<br /><br />OM (!)<br /><br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4637964818701776089?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-1356120030100412572012-01-21T20:20:00.000-08:002012-01-21T20:37:07.606-08:00sutra 1.12 inspires a two fold view of connection. That of diligent, ceaseless practice and effort, and also of surrender and ease. We playing tonight in the invitation of connection with ease. If we let go, we can perhaps see we are already there.<br /><br />sutra 1.14? right alignment and joy <br /><br />windshield wiper<br /><br />eye of the needle<br /><br />sukasana side bending x2<br />shoulder shrugs<br /><br />tadasana<br />uttanasana<br /><br />lunge<br />tadasana<br /><br />other side<br />with uttithatadasana and uttanasana variation<br /><br />low crescent lunge salute<br />balasana<br />tadasana<br />YAM<br /><br />Second side with arm variation<br /><br />downdog<br /><br />baby cobra<br />locust<br />locust variation<br />balasana<br /><br />navasana play<br /><br />bridge x2<br /><br />gratitude meditation<br /><br />twisted root or easy twist<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-135612003010041257?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-8858018328952882402012-01-17T12:20:00.000-08:002012-01-17T12:30:23.331-08:00We dove into the feeling tone of freedom so we could begin to embody what freedom feels like. We must know it before we can choose it. Yogis believe it is our thought, our mental and emotional states that hold us back from freedom. Hence the definition of yoga in sutra 1.2. We played with mantra, chin mudra, asana and (new for our practice) a story (Narada and 'How Long to Freedom').<br /><br />sit<br />chin mudra<br />heart meditation<br />aparigrapha<br />OM<br /><br />side bending with bend and stretch<br /><br />plank <br />downdog<br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />lunge salutes with hammock, low crescent side bending and 3 part hamstring stretch<br /><br />vinyasa with baby cobra and locust<br />crocodile<br /><br />balasana<br />plank <br />downdog<br />uttanasana<br />tadasana<br />YAM<br /><br />lunge<br />hammock<br />warrior II dance<br />peaceful warrior<br />trikonasana<br />parvatadasana<br />lunge<br />vinysana with baby cobra and locust variation<br />other side<br /><br />from balasana<br />virasana or on bricks<br /><br />eagle arm stretch with neck option<br /><br />balasana<br /><br />frog<br />frog with cat/cow tilt<br />frog with forward and back motion<br /><br />uttanasana<br />walk about<br /><br />uttanasana<br />malasana<br /><br />twisted root with story of Narada<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-885801832895288240?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-67929194445953769882012-01-14T20:34:00.000-08:002012-01-14T21:00:29.898-08:00One of the reasons I love the practice of yoga is because it helps to cue me when I'm playing small. I've been drawn to the mantra Aham Brahma, as translated by Ravi Ravindra as 'I am vastness' as it assists me in establishing a feeling tone of spaciousness. Tonight we used asana, and pranayama to help check in the feeling tone of vastness to help prepare for the teachings of Aham Brahma.<br /><br />sit<br />chin mudra<br />heart meditation<br />OM<br /><br />sukasana<br />forward fold<br />two way side bend<br /><br /><br />cat <br />cow<br />barrell roll<br />balasana<br />puppy dog<br /><br />plank<br />downdog<br />uttanasana<br />uttithatadasana<br />tadasana<br />YAM<br /><br />simple lunge salutes with brick<br /><br />shoulder rolls and uttanasana variation<br /><br />lunge salues with hamstring stretch<br />warrior I<br /><br />plank<br />sphinx/seal<br /><br />bridge x2<br />cosmic rest<br /><br />tipped sukasana<br /><br />eye of needle<br />twisted root<br />rest<br />other side<br /><br />supine 4 part breath<br />focus on exhale<br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6792919444595376988?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-89324904012258806842012-01-09T17:57:00.000-08:002012-01-09T18:09:28.460-08:00We played with the concept of Prana as vital life force, noticing what it feels like and noticing we can play with the movement of it and how it relates to our thoughts in (active) addiction and addiction recovery.<br /><br />The breath in the palms exercise from the preceding hour (Brain, addiction, and recovery) brought the entire group on board and was particularly effective today so I riffed off of that learning. There was more enthusiasm than most classes today so we did more poses that normal.<br /><br />sukasana<br />cow arm prep<br />cow arm<br />os<br /><br />tadasana<br /><br />guitar hero<br />crazy 8's<br />neck stretch<br /><br />tadasana<br /><br />warrior II dance<br />wide forward fold<br /><br />tadasana<br />utanasana<br /><br />tadasana<br /><br />trikonasana<br />warrior II<br />peaceful warrior<br />other side<br />forward fold<br /><br />tadasana<br /><br />navasana play<br /><br />eye of the needle<br /><br />bridge x2<br /><br />easy twist<br /><br />savasana<br /><br />sit<br />gratitude meditation<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8932490401225880684?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-39833870716357581062012-01-03T12:00:00.000-08:002012-01-03T12:49:39.885-08:00New Year seems to bring about an examination of things we'd like to change, and under that, things about ourselves we are not happy with. Instead of letting these shadow sides bring us down, the practice of yoga suggests rather that we make room for it. It is much easier to work with the tight spots from a place of love, an open heart, and lots and lots and lots of room for what is.<br /><br />We practice meeting each moment with freshness and newness.<br /><br />We played with the mantras Yam, Aham Brahma, and So Hum, sutra 1.12, pranayama and asana.<br /><br />Heart opener over bolster<br />Aham Brahma<br />YAM<br />windshield wiper<br />rest<br /><br />cat<br />cow<br />easy side plank<br /><br />balasana<br />sphinx<br />seal<br /><br />plank<br />downdog<br />uttantasana<br />uttithatadasana<br />tadasana<br />OM<br /><br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />other side<br />vinysasa with baby cobra and locust<br />balasana<br /><br />plank<br />downdog<br />uttanasana<br />tadasana<br /><br />shoulder shrugs<br /><br />lunge<br />hammock<br />warrior II dance<br />trikonasana<br />extended side angle<br />pigeon variation<br />three leg dog<br />vinysasa with locust and locust variation<br />other side<br /><br />(forgot pigeon variation so we went back to it!)<br /><br />bridge with long breath<br /><br />twisted root<br /><br />savasana<br />so hum<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3983387071635758106?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-28687017448193526422011-12-22T12:31:00.000-08:002011-12-22T12:50:50.259-08:00Inspired by the holiday hymn Joy to the World, and the stanza 'let every heart prepare Him room". Similar to what the yogis say the techniques of yoga prepare us for tapping the spaciousness inside. Upanishads suggest the mantra Aham Brahma (I am vastness, as translated by Ravi Ravindra). We played with this, breathing, asana, OM and YAM.<br /><br />sit<br />heart meditation<br />OM<br /><br />cat/cow<br />balasana<br />sphinx/seal<br />reverse windshield wiper<br /><br />easy side plank<br /><br />plank <br />downdog<br />uttanasana<br />cowboy negotiation with heart opener<br /><br />utanasana<br />uttitha tadasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rotation<br />uttanasana variation<br />tadasana<br />YAM<br /><br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />three leg dog<br />other side with low crescent variation<br />downdog<br />plank<br />baby cobra<br />locust<br />locust variation<br /><br />gratitude meditation<br /><br />windshield wiper<br />rocket cat<br />balasana<br /><br />toe torture<br /><br />plank<br />downdog<br />uttansanasana<br />tadasana<br />LAM<br /><br />bow and arrow arms<br /><br />tadasana<br />lunge<br />side angle prep<br />trikonasana<br />parvatadasana<br />twisted triangle<br />lunge<br />pigeon<br />three leg dog/wild thing<br />plank<br />baby cobra<br />locust<br />rocket cat<br />other side<br /><br />from locust<br />roll supine<br /><br />eye of needle<br />twist root odd side<br />twist root other side<br />rest<br />other side<br /><br />savasana<br />Joy to the World meditation<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2868701744819352642?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-17989053418633653872011-12-06T12:48:00.000-08:002011-12-06T13:07:57.978-08:00Felt like I went on a huge limb to even attempt to touch the feeling tone of love. But in my personal practice lately, particularly playing in pratyahara, the feeling, sounding, tasting, smelling, and seeing word that keeps coming to me is love.<br /><br />I was in the such a zone that the standing sequences took us to the end of class. Used the unusual transition to savasana to liken the busy mind to the quiet mind, which is the place the yogis suggest we have a deeper opportunity to touch the feeling tone of love.<br /><br />Used waterfall pose and Rumi's quote "Love is the water of life" to set the stage, and 'Aham Brahma', asmita, sutra 1.2, and the elements of earth, fire, water, and air as talking points.<br /><br />Waterfall pose at wall<br />v pose<br />eye of the needle at wall<br />baddha konasana at wall<br /><br />sukasana side bending<br /><br />cat cow<br />barell roll<br />balasana<br />childs<br /><br />plank<br />downdog<br />uttanasana<br />uttithatadasan <br />tadasana<br />YAM<br /><br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />other side<br /><br />cobra<br />locust<br />locust variation<br />balasana<br /><br />plank<br />downdog<br />utkatasana<br />tadasana<br />RAM<br /><br />lunge<br />hammock<br />warrior II dance<br />peaceful warrior<br />side angle<br />tree<br />tadasana<br /><br />uttanasana<br />downdog<br />rolling cobra x2<br />other side<br /><br />tadasana<br />uttanasana<br />malasana<br /><br />savasanna<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1798905341863365387?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-28605606150137624342011-12-01T11:33:00.000-08:002011-12-01T11:39:34.045-08:00Inspired by Rumi's poem "our task is not to seek for love but find the barriers within we have built against it". One of the barriers to love, as suggested by the yogis is Asmita. We played with the feeling tone of Asmita, as translated by Ravi Ravindra as 'attachment to the small'.<br /><br />Thought we'd do camel play, but we didn't even get close....!!!!<br /><br /><br />heart opener over bolster<br />OM<br />windshield wiper<br /><br />rest<br /><br />sukasana side bending<br /><br />cat<br />cow<br /><br />easy side plank<br /><br />plank<br />downdog<br /><br />tadasana<br />YAM<br /><br />lunge<br />hammock<br />low crescent<br />other side<br /><br />sphinx<br />crocodile<br /><br />balasana<br /><br />uttanasnaa<br />tadasana<br /><br />shoulder rolls<br />swamp monster<br />halleluja<br /><br />lunge<br />hammock<br />horse<br />warrior II dance<br />twisted lunge<br />vinyasa with cobra and locust<br />other side wiht swimming locust play<br /><br />eye of the needle<br />twisted root<br />rest<br />other side<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2860560615013762434?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-48747767592165838462011-11-29T11:16:00.000-08:002011-11-29T11:31:20.337-08:00We attempted cultivating freedom throug the feeling of non grasping (aprarigrapha). Some of the sticky points we played in were the kleshas of avidya and asmita.<br /><br />kneeling on Bricks <br />OM<br />A<br />O<br />M<br />OMx3<br /><br />cat<br />cow<br />barrel roll<br />balasana<br />puppy dog<br /><br />plank<br />downdog<br /><br />uttanasana<br /><br />uttithatadasana<br />tadasana<br /><br />YAM<br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />hamstring stretch<br />lunge <br />uttanasana<br />tadasana<br />YAM<br />other side with squirt pose after hammock<br /><br />downdog<br />baby cobra<br />locust<br />balaasna<br /><br />plank<br />downdog<br /><br />tadasana<br /><br />neck and shoulder stretches<br /><br />tadasana<br />lunge<br />warrior I<br />tree variation, with extension variation<br />tadasana<br />other side<br /><br />vinyasa with cobra and locust variations<br /><br />supine<br /><br />bridge x2<br /><br />eye of needle <br />eye of needle twist<br />rest<br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4874776759216583846?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-76954683504924329522011-11-28T20:58:00.000-08:002011-11-28T21:18:37.439-08:00Many women today were struggling. One reason is the triggering effect of a group of women who left treatment over the weekend and in this morning. Those who choose to remain the course can't help but to wonder what it would be like to give into the craving and get back to the streets. They express fear of leaving, and also a fear of staying. They cry in the pain of not feeling safe anywhere. They resent being 'locked up', they wonder if it is going to all work out. More than anything they want freedom, but also are exhausted at the daunting task ahead of them. But yet, there is something deep down keeping them there. "I don't know why I"m still here". <br /><br />These are common feelings in early recovery and what is an interesting and often useful antidote is to suggest this is evidence that their recovery is happening, their recovery is working. <br /><br />Riffing off our session of brain, addiction, and recovery, we played with the feeling tone of freedom and the notion of shrada (faith based on evidence).<br /><br />supine<br />3 deep breaths<br /><br />eye of the needle<br /><br />sukasana side bending<br /><br />tadasana<br />uttanasana<br />tadasana<br /><br />simple lunge salutes with low crescent<br /><br />sphinx<br /><br />high lunge<br />warrior III<br />tree variation<br />other side<br /><br />tadasana<br />uttanasna<br />malasana<br /><br />rolling malasana<br /><br />crow<br /><br />bridge x2<br /><br />twisted root or simple twist<br /><br />sit<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7695468350492432952?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-38130663377667224342011-11-26T20:32:00.000-08:002011-11-26T20:42:33.492-08:00We channelled our efforts to feel the spaciousness of surrender (sutra 1.12), and eventually let that effort go, as suggested by Krishna to Arjuna (surrender the fruits of your efforts).<br /><br />Impressing the heart<br />shoulder openers<br />windshield wiper<br /><br />baddha konasana<br /><br />supine pada gustasana with strap<br /><br />sukasana side bending<br /><br />tadasana<br />uttanasana<br />tadasana<br /><br />guitar hero<br />mini hokey pokey<br /><br />tadasana<br />lunge<br />low crescent<br />tadasana<br />other side<br /><br />downdog<br />sphinx<br />balasana<br /><br />plank<br />downdog<br />uttanasana<br />malasana<br /><br />uttanasana<br />tadasana<br /><br />lunge<br />high lunge<br />hammock<br />trikonasana<br />pigeon variaton<br />downdog<br />plank<br />baby cobra<br />locust<br />downdog<br />tadasana<br />other side<br /><br />roll to supine<br />bridge x2<br /><br />supported restorative twist over bolster<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3813066337766722434?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-36399931760949975512011-11-22T11:54:00.000-08:002011-11-22T12:04:21.643-08:00The motor organ of the will (manipura) is the foot, the motor organ of the heart (anahata) is the hand. We endeavored to find more room in the heart by letting the will work in this direction. <br /><br />I intended to work towards bound ardha chandrasana but it took too long to set up so we peaked at mermaid prep.<br /><br />Aligned with the klesah of avidya, the yama of aprarigrapha, the breath, and the mantras of YAM and Aham Brahma.<br /><br />foot massage<br /><br />paschimotadasana<br /><br />suksansa side bending with bend and stretch<br /><br />cat<br />cow<br />barrell roll<br /><br />sphinx<br /><br />balasana<br />puppy dog with side stretching<br /><br />plank<br />downdog<br /><br />uttanasana<br />uttithatadasana<br /><br />tadasana<br />YAM<br /><br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />vinyasa with baby cobra and locust<br />other side<br /><br />tadasana<br /><br />guitar hero arms with mini hokey pokey<br /><br />lunge<br />side angle prep<br />trikonasana<br />side angle<br />twisted triangle<br />vinyasa<br />other side<br /><br />pigeon<br />mermaid prep<br />rolling vinysasa<br />other side<br /><br />happy baby<br /><br />bridge x2<br /><br />windshield wiper<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3639993176094997551?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com1tag:blogger.com,1999:blog-8983971841072919137.post-61278554309644009832011-11-19T20:48:00.000-08:002011-11-19T21:02:59.789-08:00We practiced love as alignment to tapping vastness.<br /><br />sit<br />Aham Brahma<br /><br />forward fold<br />side bend x2<br /><br />cat/cow<br />barrell roll<br />balasana<br />puppy dog<br /><br />easy side plank<br /><br />plank<br />downdog<br /><br />plank<br />sphinx<br /><br />uttanasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasana variation<br /><br />mini hokey pokey<br /><br />tadasana<br />YAM<br /><br />1/4 sun salutes<br /><br />lunge<br />low crescent<br />tadasana<br />other side<br /><br />downdog<br />baby cobra<br />locust<br />locust variation<br />balasana<br /><br />plank<br />downdog<br /><br />uttanasana<br />tadasana<br /><br />LAM<br /><br />lunge<br />hammock<br />warrior 11 dance<br />twisted lunge<br /><br />vinysasa<br />other side<br /><br />balasana<br /><br />spine windshield wiper<br /><br />bridge x2<br /><br />twisted root<br />rest<br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6127855430964400983?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-28548314533981694752011-11-17T12:33:00.000-08:002011-11-17T12:56:32.331-08:00We experimented with finding the warrior within, fighitng the temptation to stay small, and towards Aham Brahma, as translated by Ravi as "I am vastness".<br /><br />supine windshield wiper<br /><br />supine padagustasana with twist using strap<br />supine OM<br /><br />cat<br />cow<br />balasana<br />sphinx<br />crocodile<br /><br />plank<br />downdog<br /><br />uttanasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rolls<br /><br />tadasana<br />YAM<br />lunge<br />hammock<br />warrior II dance<br />twisted lunge<br /><br />baby cobra<br />locust<br />balasana<br /><br />other side<br /><br />balasana<br /><br />baby pushups x3<br /><br />crow tipping w crow option<br /><br />uttanasana<br />tadasana<br /><br />lunge<br />side angle<br />trikonasna<br />one leg forward fold (name of pose?)<br />fallen warrior<br />three leg dog<br />pigeon<br />ardha matsendrasana<br />box with forward fold<br /><br />paschimotadasana<br /><br />uttanasana<br />tadasana<br />YAM<br /><br />other side<br /><br />from paschinotadasana<br /><br />sit 3 mins<br />aham brahma <br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2854831453398169475?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-64189194645959549192011-11-15T11:14:00.000-08:002011-11-15T11:38:55.308-08:00We continued our study of the mahavekya Aham Brahma, as translated by Ravi Ravindra as "I am Vastness", investigating sutra 1.12, 2.24, and 2.30, specifically apariprahna. I misktakenly mispoke of sutra 2.39 or the fruits or promises of aparigrapha..and am trying not to be unkind to myself for making a mistake, but learn from it.<br /><br />Baddha konasana yin style<br /><br />janushirsasana with twist and side stretch<br /><br />rest<br /><br />malasana<br />uttanasana with hamstring stretch<br /><br />tadasana<br />shoulder shrugs<br />crazy 8's without the crazy<br /><br />tadasana<br />YAM<br /><br />lunge <br />hammock<br />twisted lunge<br />downdog<br />sphinx<br />other side<br /><br />tadasana<br />neck stretch with reverse namaste play<br />HAM<br /><br />lunge<br />side angle prep<br />trikonsana<br />side angle<br />bound option<br />pigeon<br />three leg dog<br /><br />vinyasa with baby cobra, locust, and locust variation<br /><br />balasana<br />tadasana<br />YAM<br /><br />other side standing sequence<br /><br />from vinyasa<br /><br />roll to supine<br />knees to chest<br />windshield wiper<br /><br />bridge x2<br /><br />gratitude mediatiosn<br /><br />seated ardha matsendrasana<br />sit 1 min<br /><br />(wanted to sit for 3 - 5 mins for Aham Brahma meditation but ran out of time)<br /><br />savasana<br />aham brahma meditation<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6418919464595954919?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-27242986766974352062011-11-08T11:05:00.000-08:002011-11-08T11:23:00.665-08:00We played with the Upanishadic mahavakya Aham Brahma, as translated by Ravi Ravindra as 'I am Vastness' and used movement, breath and mantra to help us connect to our internal vastness.<br /><br />on bricks<br />Aham Brahma meditation<br /><br />cat/cow<br /><br />easy side plank<br /><br />balasana<br />sphinx/seal<br /><br />plank<br />downdog<br /><br />uttanasana<br />malasana w cowboy negociation<br /><br />uttanasana<br />uttithatadasana<br />tadasana<br />OM<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasana variation<br /><br />lunge<br />hammock<br />low crescent<br />tadasana<br />YAM<br />other side<br /><br />downdog<br />baby cobra<br />locust<br />balasana<br /><br />plank<br />tadasana<br /><br />neck stretches<br />tadasana<br />HAM<br /><br />lunge<br />side angle prep<br />trikonasana<br />sep leg stretch forward fold<br />warrior III<br />standing splits<br />pigeon<br />mermaid prep<br /><br />three leg dog<br />vinyasa with locust play<br />other side<br /><br />balasana<br /><br />bridge x2<br /><br />eye of needle<br />twisted root<br />texas star<br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2724298676697435206?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-56284327532166529582011-10-25T11:35:00.000-07:002011-10-25T11:44:24.071-07:00Relaxing the mind by losening the grip in the heart.<br /><br />ajna rest on bricks<br />OM<br /><br />cat/cow<br /><br />easy side plank<br /><br />sphinx<br />reverse windshield wiper<br /><br />balasana<br /><br />plank<br />downdog<br /><br />uttanasana<br /><br />malasana with cowboy negociation<br /><br />uttanasana<br />uttitha tadasana<br />tadasana<br />YAM<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasana variation<br /><br />lunge<br />low crescent<br />other side<br /><br />baby cobra<br />locust<br />locust variation<br /><br />balasana<br /><br />plank <br />dowdog<br />utkatasana<br />tadasana<br /><br />lunge<br />hammock<br />horse<br />warrior II dance<br />side angle prep<br />trikonasana<br />bound angle<br />pigeon variation<br /><br />three leg dog<br /><br />vinyasa<br />other side<br /><br />texas star<br /><br />bridge x2<br />gratitude meditation<br /><br />twisted root<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-5628432753216652958?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-23764490715842562622011-10-24T17:21:00.000-07:002011-10-24T17:31:34.713-07:00What does yoga mean? Most people said exercise, stretching, and other descriptions of physical exercise. Then we talked about the root of the word Yoga, yuj, as connection. Connection to others and to ourselves. <br /><br />To explore connection to others we did partner work. In the beginning there was a lot of hesitation, but after the initial exercise and some discussion, the group become more receptive and it turned out to be a lot of fun.<br /><br />Partner forward fold/backbend<br />discussion. Many concepts came to light..support, leaning in on a friend, what one person does causes movement in another, learning to say 'stop', <br />second set to bake in the discussion<br /><br />Partner upavista konasana forward fold/backbend<br /><br />Partner Dancing Shiva<br /><br />Cali breath play (Tibetian monk warming breath)<br /><br />Partner seated twist<br /><br />Then we explored relationship with ourselves<br /><br />windshield wiper<br /><br />bridge<br /><br />eye of the needle<br /><br />easy spine twist<br /><br />savasana<br /><br />sit<br />circle<br />What is yoga? (Still a few responses of 'exercise'..but some acknowledged relationship). For sure more room for exploration as a teacher here!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2376449071584256262?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-66096041645473102522011-10-18T11:19:00.000-07:002011-10-18T11:30:26.606-07:00Subtle class today. We played into feeling the expansion of the 'small' and touching the spaciousness of what the Bhagavad Gita refers to as 'Krishna' which is seated in the heart. Used techniques of dharana, I'm learning how to talk about this.<br /><br /><br />Thought it was going to be about ardha chandrasana but it didn't really turn out that way.<br /><br />Windshield wiper<br />mapping sit bones<br />mapping roll of pelvis<br /><br />padagustasana with strap at wall<br /><br />uttithatadasana at wall<br />OM<br /><br />cat cow exploration<br /><br />easy side plank<br /><br />balasana<br /><br />sphinx<br /><br />plank<br />downdog<br />uttanasana<br /><br />uttithatadasana<br />tadasana<br />YAM<br /><br />lunge salutes<br />lunge salutes with low crescent<br /><br />baby cobra<br />locust<br />locust variation<br /><br />balasana<br /><br />plank<br />downdog<br /><br />shoulder shrugs<br /><br />wall splat<br />wall dog<br />wall warrior III<br />supported uttanasana at wall<br /><br />wall ardha chandrasana<br /><br />uttanasana<br /><br />windshield wiper<br /><br />bridge x2<br /><br />eye of needle<br />twisted root<br />other side<br />OM<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6609604164547310252?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-46253285137269578072011-10-15T22:04:00.000-07:002011-10-15T22:14:00.114-07:00We endeavored to cultivate peace within, with a primary focus on chitta as heart-mind. <br /><br />supported reclining Buddha<br /><br />sukasana<br />OM<br /><br />cat/cow release<br /><br />easy side plank<br /><br />balasana<br /><br />sphinx/seal<br /><br />plank<br />downdog<br />uttanasana<br />tadasana<br /><br />shoulder shrugs <br />shoulder rolls<br />swamp monster and halleluja<br />tadasana<br />YAM<br /><br />lunge<br />hammock<br />twisted lunge<br />low crescent<br />other side<br /><br />baby cobra<br />locust<br />locust variation<br />balasana<br /><br />vasistasana play<br /><br /><br />downdog<br />uttanasana<br />tadasana<br />YAM<br /><br />lunge<br />warrior I<br />eagle arms<br />eagle<br />warrior III<br />standing splits<br />lunge<br />side plank<br /><br />vinyasa with baby cobra and locust<br /><br />balasana<br />plank<br />downdog<br />uttansana<br />tadasana<br /><br />YAM<br />other side<br /><br />vinyasa with locust variation and bow<br /><br />roll to backs<br />windshield wiper<br /><br />eye of the needle<br /><br />(wanted to have restorative heart opener over bolster but ran out of time)<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4625328513726957807?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-79118856556813381052011-10-11T11:00:00.000-07:002011-10-11T11:18:48.671-07:00We used handstand to play with aparigrapha, abinnivesha, and a sense of adventure into the unknown. It was a trip to the unknown even for me, as I've never attempted teaching handstand (always been afraid of 'failure'). It was fun to be in the sauce of the unknown together!<br /><br />sukasana spine rolls<br /><br />aparigrapha meditation<br />OM<br /><br />easy side plank<br />balasana<br /><br />sphinx<br />windshield wiper<br /><br />table top<br />plank<br />downdog<br /><br />uttanasana with neck rolls<br /><br />cowboy negociation<br /><br />uttithatadasana<br />tadasana<br />YAM<br /><br />lunge salute with low crescent and hamstring stretch<br /><br />cobra<br />cobra variation<br />balasana<br /><br />table top<br />plank<br />downdog<br /><br />uttanasana variation<br /><br />tadasana<br />uttithatadasana with upside down handstand play<br /><br />heart tapping with hands to heart connection<br />YAM<br /><br />wall splata<br />wall dog<br />wall warrior III<br />wall uttanasana<br /><br />half hanstand at wall<br />balasana<br /><br />handstand play facing wall<br /><br />windshield wiper<br /><br />eye of the needle<br /><br />supported spinal twist on bolster<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7911885655681338105?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-65410054445184136762011-10-01T20:38:00.000-07:002011-10-01T20:48:59.930-07:00We used aparigrapha to play into going upside down. Sutra 1.2 Chitta as Heart Mind.<br /><br />ajna rest on bricks<br />other side<br /><br />cat<br />cow<br /><br />barrell roll<br /><br />balasana<br />sphinx<br />reverse windshield wiper<br /><br />balasana<br /><br />even cowgirls get the blues dolphin pose<br /><br />plank<br />downdog<br /><br />uttanasnaa<br /><br />cowboy negociation<br /><br />uttansana<br />uttitha tadasana<br />tadasana<br /><br />shoulder shrugs<br /><br />guitar hero<br /><br />tadasana<br />YAM<br /><br />lunge salutes with bricks<br /><br />tadasana<br />HAM<br /><br />shirsasana/tadasana<br /><br />lunge salutes with low crescent<br /><br />downdog<br />plank<br /><br />baby cobra<br />locust<br />locust variation<br /><br />balasana<br /><br />three brick headstand prep<br /><br />three brick headstand option<br /><br />balasana<br /><br />eye of the needle<br /><br />easy spine twist<br /><br />supported heart opener over bolster<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6541005444518413676?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-45922143959481870702011-09-27T11:08:00.000-07:002011-09-27T11:37:29.700-07:00Kira's recent classes have renewed my interest in aparigrapha, and I am learning new aspects of this yama. It is what I'm most excited about these days and it is winding its way through my whole life, including these 8:30 Tu and Th gatherings at Lulu's.<br /><br />windshield wiper<br /><br />pagagustasana with twist at wall using strap<br /><br />sukasana side bending<br />tipping buddha<br /><br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />sphinx<br />crocodile<br /><br />plank<br />downdog<br /><br />uttantasna<br />uttitha tadasana<br />tadasana<br />YAM<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasana variation<br /><br />step on bricks x3<br /><br />tadasana<br /><br />lunge<br />hammock<br />low crescent<br />other side<br /><br />baby cobra<br />locust<br />locust variation<br />balasana<br /><br />plank<br />utkasana<br />tadasana<br /><br />bow and arrow arms<br /><br />lunge<br />warrior I<br />revolved triangle<br />forward fold<br />uttanasna<br />tadasana<br />other side<br /><br />vinyasa<br /><br />bridge<br /><br />triangle legs with curls x3<br />half happy baby with curls x3<br /><br />twisted root<br />rest<br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4592214395948187070?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-33393487265152740992011-09-24T21:26:00.000-07:002011-09-24T21:43:17.941-07:00We played with the simultaneous feelings of freedom in the heart while staying grounded.<br /><br />Windshield wiper<br /><br />eye of the needle<br /><br />padagustasana at wall with strap<br /><br />sukasana side bending<br /><br />tadasana<br />forward fold<br /><br />shoulder shrugs<br />shoulder rolls<br />swamp monster<br />halleluja<br /><br />uttanasana variation<br /><br />tadasana<br />YAM<br /><br />step up on bricks x3<br /><br />lunge salutes with low cresent with bricks<br /><br />balasana<br /><br />sphinx<br /><br />plank<br />downdog<br /><br />uttanasana<br />utkatasana<br /><br />tadasana<br />LAM<br /><br />bow and arrow arms<br /><br />revolved trikonasana <br /><br />tadasana<br />forward fold<br /><br />downdog<br /><br />plank<br />baby cobra<br />locust variation<br /><br />balasana<br /><br />virasana<br /><br />windshield wiper<br /><br />supported heart opener over bolster<br />pranayama exercise<br /><br />savasana<br /><br />resting off bolster<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3339348726515274099?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-79239018294507518552011-09-22T12:12:00.000-07:002011-09-22T12:28:34.943-07:00These are words of wisdom from Krishna to Arjuna in the Bhagavad Gita and are an interesting backdrop to a vinyasa practice leading up to a play of revolved triangle.<br /><br />Not crazy about this sequence..a warrior I popped out, and it felt OK during our practice but it doesn't logically make sense. <br /><br />windshield wiper<br /><br />eye of the needle.<br /><br />pagagustasana at wall with twist using strap<br /><br />sukasana side bending<br /><br />plank<br /><br />downdog<br />uttanasana<br />tadasana<br /><br />shoulder shrugs<br /><br />step on bricks x3<br /><br />tadasana<br /><br />lunge<br />twisted lunge<br />hammock<br />warrior II dance<br />low crescent<br /><br />other side<br /><br />vinyasa with baby cobra and locust, and locust var<br />balasana<br /> <br />plank<br />downdog<br />uttanasana<br /><br />tadasana<br />YAM<br /><br />bow and arrow arms<br /><br />tadasana<br />lunge<br />warrior I<br />revolved triangle<br />wide leg ff (name of pose???)<br />tadasana<br />os<br />dd<br />vinyasa with baby cobra, locust<br /><br />texas star<br /><br />bridge x2<br /><br />twisted root<br /><br />(wanted to end with supported restorative baddha konasana but didn't have time. Thought a calm backbend would be a nice counterpose..)<br /><br />savasana<br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7923901829450751855?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-46707377216495686062011-09-20T20:48:00.000-07:002011-09-20T20:52:43.842-07:00Refernced sutras 1.33, 1.2, and avidya<br /><br />Windshield wiper<br /><br />Eye of needle<br /><br />Padagustasana and twist at wall<br /><br />Cat<br />Cow<br />Balasana<br />Puppy dog w wings of Heart breath<br /><br />Sphinx<br /><br />Plank<br />Downdog<br /><br />Tadasana<br /><br />Shoulder shrugs<br /><br />Step up on brick x3<br /><br />Uttanasana<br /><br />Lunge <br />other side<br /><br />uttanasana<br />Utkatasana<br />Tadasana<br /><br />Shoulder rolls<br />Uttanasana variation<br /><br />Bow and arrow arms w uttitadadasana<br /><br />Lunge<br />Warrior 1<br />Trikonasana <br />Lunge<br />Downdog<br />Vinyasa w baby cobra and locust<br />Other side<br />Vinyasa w locust var x2<br /><br />Balasana<br /><br />Plank<br />Dd<br />Tadasana<br />YAM<br /><br />Reverse triangle play w brick<br /><br />Uttanasana<br />Malassna<br /><br />Windshield wiper<br /><br />Bridge x2<br /><br />Twisted root w awareness as wings of heart meditation<br /><br />Sit <br />Om<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4670737721649568606?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-2208202255109645232011-09-19T17:09:00.000-07:002011-09-19T17:15:14.111-07:00Tailgating on our class of Brain, Addiction, and Recovery, we honed in our skills of observation without judgement and felt into the resulting freedom.<br /><br />Game of Observation<br /><br />savasana<br /><br />windshield wiper<br /><br />slow eye of the needle<br /><br />sukasana side bending<br /><br />tadasana<br />forward fold<br /><br />shoulder shrugs<br />shoulder rolls<br />neck stretch with half reverse prayer<br /><br />lunge salutes with low lunge (staying low)<br /><br />balasana<br /><br />windshield wiper<br /><br />bridge x2<br /><br />gratitude meditation<br /><br />savasana<br /><br />sit<br />Namaste<br /><br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-220820225510964523?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-24247107131154698512011-09-17T20:28:00.000-07:002011-09-17T20:38:05.882-07:00We played with alignment to feel the flow of prana and considered the suggestion of the yama ahimsa as translated by Ravi Ravindra as non-violation.<br /><br />windshield wiper<br /><br />supine pada gustasana at wall with strap<br /><br />sukasana side bending<br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />plank<br />downdog<br />uttanasana<br />uttithatadasana <br />tadasana<br /><br />step up on brick x3 <br />grounding rest meditation<br />other side<br /><br />shoulder shrugs<br />shoulder rolls<br />swamp monster<br />halleluja<br />uttanasana variation<br /><br />tadasana<br />lunge<br />low lunge <br />crescent<br />other side<br /><br />downdog<br />plank<br />sphinx<br />crocodile<br /><br />rocket cat<br />plank <br />downdog<br />utanasana<br />malasana<br />uttanasana<br />tadasana<br />YAM<br /><br />parvatadasana<br />warrior III play<br />uttanasana<br />other side<br /><br />uttanasana<br />malasana<br /><br />bridge x2<br /><br />twisted root or easy spinal twist<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2424710713115469851?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-47975124401272635622011-09-13T12:09:00.000-07:002011-09-13T12:22:25.452-07:00A great paradox: by feeling/connecting to our prana (ourselves), we are able to create freedom from ourselves (a la Ravi Ravinda's definition). Aligned primarily with the feeling tone of freedom.<br /><br />We played with sutra 1.12, 1.1, 1.2, and 2.35, the bijas of LAM and YAM, and the mantra of OM.<br /><br />windshield wiper<br /><br />padagustasana with strap<br /><br />easy side plank<br /><br />balasana<br /><br />plank<br />downdog<br /><br />uttanasana<br />uttithatadasana<br />tadasana<br />YAM<br /><br />1/4 sun salutations<br />1/2 sun salutation<br /><br />easy lunge salutes<br /><br />downdog<br />sphinx<br />balasana<br /><br />plank<br />downdog<br /><br />uttanasana<br />utkatasana<br /><br />tadasana<br />LAM<br />YAM<br /><br />lunge<br />twisted lunge<br />hammock<br />warrior II dance<br />vinyasa with baby cobra, locust, locust variation<br />balasana<br />other side<br /><br />vinyasa with cobra<br />balasana<br /><br />(demo)<br /><br />rolling shoulder opener vinyasa (per request)<br /><br />plank<br />downdog<br />tadasana<br /><br />walk about<br /><br />uttanasana<br />malasana<br /><br />navasana play x2<br /><br />bridge<br />freedom/spaciousness meditation<br /><br />twisted root<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4797512440127263562?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-38096863262842705492011-09-01T10:48:00.001-07:002011-09-01T10:48:21.185-07:00Tight spots, space, and swadyaya. <br /> <br />heart opener over bolster <br />gratitude meditation <br />rest <br /> <br />sukasana side bending <br /> <br />cat <br />cow <br />balasana <br />puppy dog <br /> <br />plank <br />downdog <br /> <br />uttantanasana <br />tadasana <br />YAM <br /> <br />shoulder shrugs <br />shoulder rolls and uttanasana variation <br /> <br />tadasana <br />YAM <br /> <br />lunge <br />low lunge <br />crescent with side bend <br />sphinx/seal <br />other side <br />baby cobra <br />locust <br />balasana <br /> <br />plank <br />downdog <br />uttanasana <br />tadasana <br />LAM <br /> <br />eagle arms in tadasana play <br /> <br />lunge <br />warrior I <br />wide leg forward fold <br />warrior III <br />standing splits <br />lunge <br />pigeon <br /> <br />vinyasa with baby cobra, locust, and locust variation <br />balasana <br /> <br />other side <br /> <br />vinyasa with locust variation <br /> <br />windshield wiper <br /> <br />twisted root <br /> <br />supported savasana <br /> <br />sit <br />OM <br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3809686326284270549?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-15142524785584504602011-08-30T10:42:00.000-07:002011-08-30T10:52:40.440-07:00We played in the practice to feel the movement of prana within and listen the callings and questions of the heart, referencing sutra 1.34, 1.35 and 1.12. We also considered vinyasa not only as the movement of the breath but also movement of the thoughts. <br /> <br />sit <br />OM <br /> <br />windshield wiper <br /> <br />padagustasana with strap <br /> <br />cat <br />cow <br />balasana <br />sphinx <br /> <br />balasana variation <br /> <br />toe torture <br /> <br />plank <br />downdog <br /> <br />uttansana <br /> <br />cowboy negociation <br /> <br />uttithatadasana <br />tadasana <br /> <br />YAM <br /> <br />lunge <br /> <br />lunge with low crescent and side bend <br /> <br />baby cobra <br />locust <br />locust variation <br /> <br />balasana <br /> <br />plank <br />downdog <br /> <br />uttaasana <br />tadasana <br />YAM <br /> <br />lunge <br />twisted lunge <br />hammock <br />horse <br />squirt <br /> <br />vinysasa <br /> <br />other side <br /> with wide leg squirt <br /> <br />vinyasa <br /> <br />balasana <br /> <br />frog play x3 <br /> <br />walkabout <br /> <br />tadasana <br />1/2 sun <br /> <br />windshield wiper <br /> <br />heart meditation <br /> <br />supported savasana <br /> <br />sit <br />OM <br />Namaste! <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1514252478558450460?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-48332191791306675682011-08-28T18:56:00.000-07:002011-08-30T18:57:29.361-07:00We worked primarily with the breath to create space and room in the body and in our thoughts. <br />Requests for shoulders and neck, and about 30 mins in someone suggested eagle pose (which was a lot of fun!) <br /> <br />Supine <br />Windshield wiper <br />Three part breath "breathing into the hands" <br />Belly breathing <br />Rolling bridge x2 <br />Tadasana <br />Guitar hero <br />Shoulder shrugs <br />Bow and arrow arms <br />Standing half reverse prayer w neck stretch <br />standing wide leg forward fold w reverse prayer or hands behind back <br />tadasana <br />Eagle arms <br />Eagle <br />Eye of needle <br />Easy spine twist <br />sit (3 mins!!!) <br />OM <br />Namaste! <br /> <br />sign papers 1:1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4833219179130667568?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-41728830275496108102011-08-25T13:34:00.000-07:002011-08-25T13:52:40.059-07:00We played with feeling the flow of prana through movement and mantra and observed the results. We had some sticky peeps so we played with moving the prana more through mantra and prayer than a traditional 'vinyasa' class. <br /> <br />on bricks <br />heart meditation <br />OM <br />A <br />O <br />M <br />OM x3 <br /> <br />cat <br />cow <br />balasana <br />puppy dog <br /> <br />balasana <br />sphinx/seal <br /> <br />barrell roll <br /> <br />plank <br />downdog <br /> <br />tadasana <br />YAM <br /> <br />1/4 sun salutes <br />1/2 sun salutes <br />simple lunge salutes <br />lunge salutes with crescent <br /> <br />baby cobra <br />locust <br />locust variation <br /> <br />balasana <br /> <br />plank <br />downdog <br /> <br />tadasana <br /> <br />warrior II dance <br />forward fold <br />other side <br /> <br />vinyasa <br /> <br />trikonasana <br />extended trikonasna <br />extended side angle <br />downdog <br />other side <br /> <br />roll to supine <br /> <br />eye of the needle <br /> <br />bridge x2 <br /> <br />easy spinal twist or twisted root <br /> <br />supported savasana <br /> <br />sit <br />OM <br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4172883027549610810?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-19364804114097510292011-08-23T23:19:00.000-07:002011-08-23T23:24:27.223-07:00Everything has a beginning. We talked about a definition of yoga (sutra 1.2), and the technique of the breath (sutra 1.34) and felt the effects of beginning and taking small steps. <br /> <br />Windshield wiper <br />1.2 <br />Eye of needle w words <br />Sukasana side bending <br /> <br />Tadasana <br />Shoulder shrugs <br />Shoulder rolls <br />Crazy 8 <br /> <br />Tadasana <br />Lunge <br />Balasana <br /> <br />All fours balance little steps <br /> <br />Balasana <br /> <br />Shimmy <br /> <br />Bridge <br /> <br />Easy twist <br /> <br />savasana <br /> <br />sit <br />Namaste! <br />1:1 sign papers <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1936480411409751029?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-89277721556718849012011-08-23T11:51:00.000-07:002011-08-23T12:02:23.381-07:00Sutra 1.2, and playing with the breath as suggested by sutra 1.34 to help quiet the heart-mind. <br /> <br />Windshield wiper <br /> <br />eye of the needle <br /> <br />sukasana <br />spine lengthening <br />heart meditation <br /> <br />sukasana side bending <br /> <br />cat <br />cow <br />balasana <br />puppy dog <br /> <br />balasana variation <br /> <br />plank <br />downdog <br /> <br />uttanasna <br />malasana <br /> <br />tadasana <br />shoulder rolls <br />uttanasana variation <br />uttitha tadasana <br /> <br />tadasana <br />OM <br /> <br />lunge salutes with bricks <br />lunge salutes with low crescent <br /> <br />downdog <br />plank <br /> <br />sphinx/seal <br />balasana <br /> <br />plank <br />downdog <br /> <br />uttanasana <br />tadasana <br /> <br />lunge <br />twisted lunge <br />hammock <br />warrior II dance <br />vinyasa with low cobra and locust <br />other side <br />vinysasa with low cobra and locust variations <br /> <br />balasana <br /> <br />plank <br />easy side plank <br /> <br />plank <br />downdog <br /> <br />vinyasa <br /> <br />roll to supine <br /> <br />bridge x2 <br /> <br />twisted root with rest <br /> <br />savasana <br /> <br />sit <br />OM <br />Namaste! <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8927772155671884901?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-77956832989429206632011-08-20T22:01:00.000-07:002011-08-20T22:09:18.956-07:00Sutra 1.2, movement, breath and mantra. <br /> Though the techinques of yoga we engineer a more efficient flow of prana, resulting in a quieter mind. <br /> <br />Windshield wiper <br />Side waist mapping <br /> <br />Eye of needle <br /> <br />Sukasana side bending <br /> <br />cat <br />cow <br />balasana <br />sphinx <br />rest in crocodile <br /> <br />Plank <br />Downdog <br /> <br />Uttanasana with hamstring stretch <br /> <br />Tadasana <br />YAM <br /> <br />Shoulder shrugs <br /> <br />guitar hero <br /> <br />shoulder opener with strap <br />uttanasana variation with strap <br /> <br />tadasana <br />HAM <br /> <br />lunge <br /> <br />lunge salutes with crescent pose <br />baby cobra <br />locust <br />other side <br />uttansana <br />utkatasana <br /> <br />tadasana <br /> <br />little tree <br />tree <br /> <br />uttansanasa <br />malasana <br /> <br />boat play <br /> <br />bridge <br /> <br />twisted root or easy twist with rest <br /> <br />savasana <br /> <br />sit <br />OM <br />Namaste.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7795683298942920663?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-73393900826112503982011-08-18T11:54:00.000-07:002011-08-18T12:56:52.562-07:00We played with the the feeling tone of the fifth yama, apariprapha. <br /> <br />On bricks: <br />A <br />O <br />M <br />Om x 3 <br /> <br />Cat <br />Cow <br />Balasana <br />Balasana variation <br />Sphinx <br /> <br />Barrell roll <br /> <br />Plank <br />Downdog <br /> <br />Uttanasana <br />Malasana <br /> <br />Cowboy negotiation <br /> <br />Uttanasana <br />uttithatadasana <br />tadasana <br />YAM <br /> <br />easy lunge salutes with baby cobra and locust <br /> <br />lunge <br />twisted lunge <br />hammock <br />low crescent <br />vinyasa with baby cobra and locust variations <br />other side <br /> <br />uttanasana <br />utkatasana <br /> <br />tadasana <br /> <br />lunge <br />warrior I dance <br />parsvotadasana <br />warrior III <br />pigeon <br /> <br />vinyasa <br /> <br />tadasana <br />other side <br /> <br />from pigeon <br /> <br />paschimotadasana <br /> <br />bridge x2 <br /> <br />gratitude meditation <br /> <br />savasana <br /> <br />sit <br />OM <br />Namaste! <br /> <br />There were other oms and yams through the practice. <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7339390082611250398?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-43904467099619508422011-08-15T17:37:00.000-07:002011-08-15T18:00:52.712-07:00Today's class does not rank highly in the 'most fun class to teach' category. A good 3/4 of the people did not want to participate, accompanied by a litany of excuses, "I don't feel good, I'm tired, I can't do it, I was in a car wreck last year, its hot, there's not enough room". It is somewhat hard for me to be commanding with these women, as I have said these things to myself many times over the past decade of practicing yoga (except the car crash part). <br /> <br />Usually a bit of movement gets the women to jump into the class. But not today. When we came up to standing, only half stood up. It was like a showdown at OK corral. The women on the floor glaring and the women who were standing nervously wondering how I was going to respond. Eventually I got to 90%, chose my battles and moved on. <br /> <br />I've finally started actually teaching the kleshas and have been practicing teaching them at Lulu's. I was so excited today to offer it to Prototypes. Although I 've known this since I've been teaching to recovering peeps, teaching at a treatment center and in a yoga studio are vastly different worlds. It wasn't working very well because so much attention in the center is directed towards how it feels, what is happening in the body, and there is much effort in holding a safe place both mentally and emotionally. In the treatment center generally one does not have the luxury of long (ish) philosophical discussions. I have to find a more rapid delivery system, sort of a crib sheet or cliff notes version. So that's my homework. <br /> <br />And it feels really hard to figure out, so I think I will ask for help from my teacher Kira. <br /> <br /> <br />supine <br />windshield wipers <br />eye of the needle, resting between sides. <br />Putting words to 'how it feels'. One women said "free", so I picked this up for a theme. <br /> <br />tadasana <br />guitar hero <br /> <br />warrior II dance <br />tadasana <br />other side <br />tadasana <br /> <br />forward fold <br /> <br />malasana <br /> <br />supine pranayama <br />gratitude meditation <br /> <br />sphinx <br />reverse windshield wiper <br /> <br />easy twist <br /> <br />savasana <br /> <br />circle: continued discussion of the kleshas and freedom. <br /> <br />Namaste <br /> <br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4390446709961950842?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-89588211214838178382011-08-15T17:15:00.000-07:002011-08-15T17:27:12.867-07:00Today's class was generally a repeat from last week. I feel repetition of these lessons is generally a good idea as it takes a while for it to stick. Today there were many new faces today and a very crowded room. There was a general sluggishness in the air. This can be a tough gig since it is the first group after lunch. Sheer enthusiasm for the subject on my part was helpful, as was using women as models for parts of the brain. Another technique to encourage participation was to repeat back some of the "fancy" words like "neuron", "neurotransmitters", "parasympathetic"... <br /> <br />There were many questions asked during the demonstration. I think it was a good sign! <br /> <br />Check in with name, favorite color, and 'm' word to describe how you feel. <br /> <br />Discussion of how we feel. What are feelings? What are emotions? Why might it be useful to understand neuroscience as it relates to addiction recovery? <br /> <br />Human model of the brain on drugs <br /> <br />Human model of central nervous system, SNS, and PSN. <br /> <br />Human model of vagus nerve and breath <br /> <br />Homework: if you become stressed in the next week, take 3 deep breaths and report what happens. <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8958821121483817838?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-53421528939350547862011-08-13T21:39:00.000-07:002011-08-13T21:50:34.343-07:00We continued our discussion of the kleshas and played with losening attachments. <br /> <br />Heart opener over bolster <br />breath awareness <br />gratitude meditation <br />OM <br /> <br />cat <br />cow <br />balasana <br />sphinx <br /> <br />plank <br />downdog <br /> <br />uttanasana <br />uttithatadasana <br />tadasana <br /> <br />shoulder shrugs <br />shoulder rolls <br />shoulder opener with strap <br /> <br />tadasana <br /> <br />lunge salutes with low crescent and hamstring stretch <br /> <br />vinyasa with baby cobra, locust, and locust variation <br /> <br />balasana <br /> <br />plank <br />downdog <br /> <br />uttanasana <br /> <br />tadasana <br /> <br />lunge <br />twisted lunge <br />hammock <br />warrior II dance <br />vinyasa <br />other side <br /> <br />texas star <br /> <br />bridge x2 <br /> <br />eye of needle <br />twisted root <br />texas star <br />other side <br /> <br />supported savasana <br /> <br />sit <br />Loka Samastha Sukhino Bhavantu <br />OM <br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-5342152893935054786?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-7160146402703231692011-08-11T11:43:00.000-07:002011-08-11T11:55:21.116-07:00!Ha Ha! This class title sounds like a new age rock and roll group!) <br /> <br />Thorugh movement and mantra we practiced kinder relationships with our selves. We ventured in sutra 1.33, 2.3, and into the first yama in the first limb, ahimsa. <br /> <br />Heart opener over bolster <br />breath awareness <br />gratitude meditation <br />OM <br /> <br />rest <br /> <br />sukasana side bending <br /> <br />cat <br />cow <br />balasana <br />sphinx/seal <br /> <br />barrell roll <br /> <br />plank <br />downdog <br /> <br />uttanasana <br />uttithatadasana <br />tadasana <br /> <br />YAM <br /> <br />lunge salute with low crescent <br />vinyasa with baby cobra and locust <br />other side <br /> <br />uttanasana <br />utkatasana <br />tadasana <br />HAM <br /> <br />lunge <br />twisted lunge <br />hammock <br />warrior II dance <br />vinyasa with cobra and locust <br />balasana <br /> <br />cobra/frog sequence <br /> <br />balasana <br /> <br />plank <br />downdog <br />tadasana <br /> <br />lunge <br />warrior II <br />peaceful warrior <br />side angle <br />lunge <br />warrior I <br />tree <br />tadasana <br />forward fold <br /> <br />tadasana <br />other side <br /> <br />vinyasa <br /> <br />texas star <br /> <br />eye of the needle <br />twisted root <br />other side <br /> <br />supported savasana <br /> <br />sit <br />OM <br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-716014640270323169?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-90472043829638368462011-08-10T12:49:00.000-07:002011-08-10T12:50:16.299-07:00Subbing for Kira today. We played with Sutra 1.12 and the concept of viragia as freedom. <br /> <br />Heart opener over bolster <br />breath awareness <br />gratitude meditation <br />OM <br /> <br />rest <br /> <br />sukasana side bending <br /> <br />cat/cow vinyasa <br />balasana <br />sphinx <br />crocodile pose <br /> <br />barrell roll <br /> <br />plank <br />downdog <br />uttanasana <br />uttitha tadasana <br />tadasana <br /> <br />YAM <br /> <br />lunge <br />low lunge <br />crescent <br />other side with arm variation <br />plank <br />downdog <br /> <br />vinyasa with baby cobra, locust, and locust variation <br /> <br />balasana <br /> <br />toe torture <br /> <br />plank <br />downdog <br />uttanasana <br />gorilla <br /> <br />uttithatadasana <br />uttanasana variation <br />tadasana <br /> <br />lunge <br />twisted lunge <br />hammock <br />warrior II dance <br />other side <br /> <br />vinyasa with cobra and locust variation <br /> <br />balasana <br /> <br />plank <br />downdog <br /> <br />uttanasana <br />tadasana <br /> <br />lunge <br />warrior II <br />peaceful warrior <br />extended side angle pose <br />lunge <br />warrior I <br />tree <br /> <br />tadasana <br />uttanasana <br />tadasana <br />other side <br /> <br />vinyasa with breathing cobra <br /> <br />balasana <br /> <br />chanting Loka Samastha Sukhino Bhavantu on supported virasana <br />tonglen style meditation <br /> <br />windshield wiper <br />eye of the needle <br />twistd root <br />other side <br /> <br />Savasana <br /> <br />sit <br />OM <br />Namaste! <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-9047204382963836846?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-69452178929061134922011-08-09T10:45:00.000-07:002011-08-09T10:59:33.627-07:00We continued our discussion of the the attachments and kleshas (sutra 2.3) and practiced viragia (sutra 1.12) though the breath and softening the thoughts. <br /> <br />windshield wiper <br /> <br />padagustasana and twist with strap <br /> <br />cat <br />cow <br />balasana <br />sphinx with neck rolls <br /> <br />barrell roll <br /> <br />child's pose variation <br /> <br />plank <br />downdog <br /> <br />uttanasana <br />malasana <br />uttanasana <br />uttithatadasana <br />tadasana <br /> <br />shoulder shrugs <br />shoulder rolls <br />uttanasana variation <br />tadasana <br /> <br />standing neck stretches <br /> <br />YAM <br /> <br />lunge <br />low lunge with top of foot stretch <br />low crescent with side bend <br />hamstring stretch <br /> <br />baby cobra <br />locust <br /> <br />balasana <br />other side <br /> <br />utkatasana <br />tadasana <br />YAM <br /> <br />tadasana <br />lunge <br />twisted lunge <br />hammock <br />high lunge <br />high lunge twist <br />vinyasa <br />other side <br /> <br />balasana <br /> <br />tadasana <br /> <br />downdog <br /> <br />leg lifts to pigeon <br /> <br />pigeon variation <br /> <br />janushirsasana <br /> <br />rolling to downdog <br />other side <br /> <br />bridge <br /> <br />twisted root <br /> <br />supported savasana <br />sutra 1.1 <br /> <br />sit <br />Loka Samasta Sukhino Bhavantu <br />Namaste! <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6945217892906113492?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-6086362391322849152011-08-08T19:39:00.000-07:002011-08-08T20:20:33.280-07:00We had a group today all new at Prototypes, first time to yoga ever in life, and all new faces to me. Our only introduction had been our group class together just previous to yoga on 'Brain, Addiction, and Recovery", where the jist of our lesson was the suggestion that our thoughts really do matter. It was an interesting session in many ways, one of which is that for some reason a rather instant rapport had been established. This made my job teaching yoga much easier that just going in cold. <br /> <br />One of my greatest joys in life is working with beginners, especially brand new ones, and especially those who are in early recovery. There is almost nothing finer than witnessing the first steps of exploring the internal space. There is an immediacy in each and every 'Oooh, Ahhh, and even the occasional ow, that are cues for intimate sharing of the teachings of yoga, especially as it relates to recovery from self destructive behaviors. <br /> <br />These classes are anything but quiet. Comments and questions arise from their bodies and right out of their mouths. As long as it is relevant and on topic, I even encourage verbalization of their experience. Part of teaching here at Prototypes is about holding a safe space and practice, listening with all the senses, while simulaneously having boundaries and discipline. The chatter quiets down about 30 minutues into our practice, and eventually the room grows silent and we all move and breath and do our own work together breath by breath. Its one of the most interesting experiences of my whole life and I am filled with gratitude each and every time I get to be with these women. <br /> <br /> <br /> <br />Supine <br />Yogi scientist experiment with 3 positions of the legs. <br /> <br />Windshield wiper <br /> <br />Eye of the needle <br />Rest <br />Other side <br /> <br />Sukasana side bending <br /> <br />Sukasana with yogi scientist experiment with 2 hand positions <br /> <br />Tadasana <br /> <br />Warrior 11 dance <br />Warrior 11 <br />Tadasana <br />Other side <br /> <br />uttanasana <br />malasana <br /> <br />Windshield wiper <br /> <br />Bridge <br /> <br />Easy spine twist <br /> <br />Sit <br />Namaste <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-608636239132284915?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-9274780168206529772011-08-08T11:39:00.000-07:002011-08-08T11:48:58.301-07:00Subbed this class for Kira. Sutra 2.3-the kleshas and feeling the flow of freedom through mantra, breath and posture. <br /> <br />Sukasana <br />breath awareness, spine lengthening <br />heart meditation <br />OM <br /> <br />shoulder shrugs <br /> <br />sukasana spine rocking <br />forward fold and side bending <br /> <br />cat/cow <br />balasana <br />sphinx <br />windshield wiper <br /> <br />plank <br />downdog <br />uttantasana <br />uttithatadasana <br />tadasana <br />YAM <br /> <br />guitar hero <br /> <br />tadasana <br />YAM <br /> <br />lunge salute <br />lunge salute vinyasa with top of foot stretch and low crescent <br />baby cobra <br />locust <br />other side <br />balasana <br /> <br />vinyasa with shoulder opener and twist <br /> <br />balasana <br />plank <br />downdog <br />uttanasana <br />malasana <br /> <br />tadasana <br />YAM <br /> <br />lunge <br />twisted lunge <br />hammock <br />warrior II dance <br />vinyasa <br />other side <br /> <br />balasana <br /> <br />downdog <br />leg extension vinyasa <br />pigeon <br />pigeon variation <br />vinyasa <br />other side <br /> <br />windshield wiper <br /> <br />savasana <br /> <br />sit <br />Loka Samasta Sukhino Bhavantu <br />OM <br />Namaste <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-927478016820652977?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-23259403487714713182011-08-02T11:29:00.000-07:002011-08-02T11:39:12.421-07:00We played in some of the feeling tones of the kleshas (sutra 2.30). We are finding it useful to find feeing tones of these teachings to help us better understand and appreciate the immense wisdom of Patanjail.<br /><br />sukasana<br />muladhara awareness<br />spine awareness and breath<br />anahata meditation<br />OM<br /><br />sukasana twist<br /><br />sukasana spine rock and 3 way forward fold<br /><br />plank<br />downdog<br />uttithatadasana<br />tadasana<br />YAM<br /><br />shoulder shrugs<br />standing guitar hero<br /><br />simple lunges<br />malasana<br /><br />lunge with top of foot stretch, crescent option, and hamstring stretch<br /><br />sphinx/seal<br />balasana<br /><br />barell roll<br /><br />plank<br />downdog<br /><br />lunge<br />hammock<br />side angle<br />triangle<br />exended triangle<br /><br />vinyasa with baby cobra and locust<br />other side<br /><br />vinyasa with shoulder opener and twist<br />balasana<br /><br />virasana variaton<br /><br />vinyasa<br /><br />pigeon<br />pigeon variation<br />other side<br /><br />vinysasna<br /><br />Texas star<br /><br />windshield wiper<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2325940348771471318?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-83999195601469422312011-07-23T21:02:00.000-07:002011-07-23T21:08:37.693-07:00Kleshas, Sutra 2.3 and Sutra 1.2<br /><br />windshield wiper<br /><br />pranayama with cooling breath<br /><br />eye of the needle<br /><br />sukasana side bending<br /><br />malasana<br />uttanasana<br />tadasana<br /><br />OM<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasnaa variation<br /><br />tadasana<br /><br />simple lunges<br />balasana<br />sphnx<br /><br />lunge with low crescent and hamstring stretch<br /><br />tadasana<br />warrior I<br />os<br /><br />malasana<br /><br />windshield wiper<br /><br />bridge x2<br /><br />twisted root<br /><br />legs up the wall<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8399919560146942231?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-19097104199693817152011-07-21T10:58:00.000-07:002011-07-21T11:05:42.290-07:00We played with sutra 1.2 and feeling into nirohadah as 'mastery' (as translated by Ravi Ravindra).<br /><br />on Bricks<br />OM<br />A<br />O<br />M<br />OM x3<br /><br />cat<br />cow<br />balasana<br />sphinx<br /><br />easy side plank<br /><br />child's variation<br /><br />plank<br />downdog<br />uttanasana<br />uttitha tadasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rotation<br />utttanasana variation<br />shoulder opener with strap<br />uttanasana with strap<br /><br />tadasana<br />malasana with cowboy negociation<br /><br />tadasana<br />YAM<br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />vinyasa with baby cobra and locust<br /><br />other side<br /><br />tadasana<br />gratitude meditation<br />YAM<br /><br />lunge<br />warrior I<br />eagle arms<br />eagle<br />warrior III<br />standing splits<br />lunge<br />vinyasa with locust var and bow <br />other side<br /><br />balasana<br /><br />navasana play<br /><br />bridge x2 (wheel option)<br /><br />eye of needle<br />twist<br />other side<br /><br />savasana<br /><br />heart meditation<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1909710419969381715?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-88647813294087632592011-07-20T10:46:00.000-07:002011-07-20T11:00:47.311-07:00We swam in the river of the central channel, tethering our practice to the heart center.<br /><br />Windshield wiper<br /><br />supine hasta pada gustasana with strap and twist<br /><br />cat<br />cow<br />balasana<br />sphinx<br /><br />easy side plank<br /><br />plank<br />downdog<br /><br />uttananasa<br />uttithatadasana<br />tadasana<br /><br />YAM<br /><br />lunge salute with low crescent<br />downdog<br />plank<br />baby cobra<br />locust<br />balasana<br />other side<br />uttantasna<br />utkatasna<br /><br />tadasana<br />RAM<br /><br />gratitude meditation<br />YAM<br /><br />lunge<br />hammock<br />warrior II dance <br /> (for some reason I think I might have skipped other side)<br />twisted lunge<br /><br />vinyasa<br /><br />uttanasana<br />malasana<br />LAM<br />gorilla pose play<br /><br />tadasana<br />HAM<br /><br />Lunge<br />warrior I dance<br />tree<br />tadasnaa<br />Forward fold<br />other side<br /><br />malasna<br />windshield wiper<br /><br />bridge x2 (or wheel option)<br /><br />eye of the needle <br />twist<br />other side<br /><br />bija chakra bath over bolster<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8864781329408763259?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-12713553380050250922011-07-16T20:27:00.000-07:002011-07-16T20:35:16.295-07:00Nadis and chakras. Yoga to join and connect us to our own rivers, our lives, and the world.<br /><br />windshield wiper<br /><br />supine pada hasta gustasana with strap and twist<br />rest<br />other side<br />rest<br /><br />cat<br />cow<br /><br /><br />easy side plank<br /><br />balasana<br />sphinx<br />reverse windshield wiper<br /><br />balasana variation<br /><br />plank<br />downdog<br /><br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />YAM<br /><br />lunge<br />low lunge<br />downdog<br />plank<br />baby cobra, locust variation<br />balasana<br />other side<br />utkatasana<br />tadasana<br />RAM<br /><br />tadasana<br />LAM<br />other side simple lunge salute<br /><br />texas star<br />gratitude meditation<br /><br />bridge x2<br /><br />eye of the needle<br />twist<br />rest<br />other side<br /><br />chakra bija bath over bolster<br /><br />savasana<br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1271355338005025092?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-71849518156022732692011-07-11T18:34:00.000-07:002011-07-11T18:40:05.994-07:00We have been playing in the subtle energy a lot. Today we began to give it more depth with naming three channels (ida, pingala, shushumna) and introducing the idea of chakras. <br /><br />The information was well received as we took the time to feel into these esoteric concepts. Playing in rolling pizza added a certain lightness towards the end of the class, and I think that helped as well.<br /><br /><br />Windshield wiper<br /><br />Eye of needle<br /><br />Sukasana side bending<br /><br />Cat<br />Cow<br />Plank<br />Downdog<br /><br />Uttanasana<br />Uttithatadasana<br />Tadasana<br /><br />Demo shushuma and chakras<br /><br />Tadasana w Earth element<br /><br />Warrior 11 dance<br />Ff<br />Trikonasana<br />Ff<br /><br />Utkatasana<br />Tadasana <br /><br />Malasana<br /><br />Baddha konasana<br /><br />Navasana play<br /><br />Rolling pizza pie play<br /><br />Bridge x2<br /><br />Easy spine twist<br /><br />Savasana<br /><br />Sit<br />Namaste<br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7184951815602273269?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-73641488517813523042011-07-09T20:29:00.000-07:002011-07-09T20:36:42.060-07:00Ida, Pingala, Shushumna and chakras. Shared new understanding in the play of the will towards the heart as it applies to sutra 1.12.<br /><br />windshield wiper<br /><br />eye of needle<br />half virasana<br />half virasana with forward fold<br />padagustasana with side bend and shoulder rotation<br />texas star<br /><br />other side<br />OM<br /><br />cat<br />cow<br />plank<br />downdog<br /><br />crescent<br />sphinx<br /><br />uttanasana<br />utkatasana<br />RAM<br /><br />YAM<br />lunge<br />twisted lunge<br />hammock<br />warrior II dance<br />pigeon<br /><br />vinyasa with locust variations<br />balasana<br />plank<br />downdog<br /><br />tadasana<br />shiffman pause<br />other side<br /><br />balasana<br /><br />navasaana play<br /><br />restorative heart opener with chakra bija bath<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7364148851781352304?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-41082630721613860812011-07-07T11:01:00.000-07:002011-07-08T07:58:18.906-07:00Spent in a little more time in the subtle energy this morning, making the connection the subtle energy is not so subtle once you slow down enough to notice. Discussed the nadi's and the chakras, and chanted seed sounds.<br /><br />Heart opener over bolster<br />pranayama landing<br />OM<br />windshield wiper<br /><br />rest<br /><br />eye of the needle<br />half virasana<br />padagustasana with half virasana<br />padagustasana with side bend, shoulder rotation<br />rest<br />other side<br /><br />cat<br />cow<br />balasana<br />sphinx/seal<br /><br />plank<br />downdog<br /><br />low crescent lunge salutes<br /><br />downdog<br />uttanasana<br />utkatasana<br />uttithatadasana<br />tadasana<br />YAM<br /><br />lunge<br />hammock<br />warrior II dance<br />twisted lunge<br /><br />vinyasa with boby cobra locust and locust variation<br />other side<br /><br />roll to supine<br /><br />bridge x2 <br /><br />twisted root<br />rest<br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4108263072161386081?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-24218465992425749592011-07-05T11:51:00.000-07:002011-07-05T12:38:25.384-07:00We played with the yogic theory that there are 350,000 nadis (3 primary) and feeling the prana move through the channels in asana and breath. Our practice was a combination of yin and yang.<br /><br />supine windshield wipers<br />eye of needle<br />reclining half virasana<br />padagustasana in half virasana<br />side stretch with neck lengthening<br /><br />Texas star<br /><br />other side<br /><br />cat/cow<br />easy side plank<br />toe torture variation<br />extended table top with backbend option<br /><br />other side<br /><br />plank<br />downdog<br />plank<br />sphinx/seal<br /><br />lunge<br />crescent<br />other side<br /><br />uttanasana<br />utkatasana<br />uttithatadasana<br />tadasana<br /><br />lunge<br />twisted lunge<br />hammock<br />warrior II dance<br /><br />vinyasa<br />other side<br /><br />balasana<br /><br />plank<br />downdog<br />tadasana<br /><br />lunge<br />hammock with inner thigh stretch<br />warrior II<br />peaceful warrior <br />side angle<br />lunge<br />twisted ardha chandrasana<br />lunge<br />pigeon<br /><br />supine tree<br />bridge<br /><br />vinyasa<br />other side with twist in hammock<br /><br />from bridge<br />twisted root<br />rest<br />other side<br />rest<br /><br />supported savasana<br />sit<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2421846599242574959?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-44877983105702128982011-07-02T20:20:00.000-07:002011-07-02T20:30:45.884-07:00Ravi Ravindra said the practice of yoga is not so much about freedom for myself, as freedom from myself. We used this as our theme for our asana practice tonight in honor of the July 4 holiday.<br /><br />Supine<br />breath awareness<br /><br />sukasana (or supine)<br />breath of the golden thread pranayama<br /><br />OM<br /><br />sukasana spine rocks<br />ff<br />side bending<br />other side<br /><br />tadasana<br />forward fold with gentle hamstring stretching<br /><br />tadasana<br />YAM<br /><br />shoulder shrugs<br />shoulder rolls<br />shoulder openers with strap<br /><br />tadasana<br />YAM<br /><br />quarter sun salutes<br />half sun salute<br /><br />simple lunge salutes with bricks<br />tadasana<br /><br />lunge salute with low crescent<br />sphinx/seal<br />windshield wiper<br />balasana<br /><br />easy side plank<br /><br />plank<br />downdog<br /><br />uttanasana<br />utkatasana<br />tadasana<br /><br />lunge<br />warrior I<br />twisted lunge<br />low crescent<br /><br />balasana<br /><br />plank<br />downdog<br />uttansana<br />tadasana<br /><br />shiffman pause with gratitude meditation<br /><br />other side standing pose<br /><br />exit from all fours to balasana<br /><br />baby cobra <br />locust<br />locust variation<br /><br />supine<br />texas star<br /><br />spine twist<br /><br />restorative supported heart opener over bolster savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4487798310570212898?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-74799548139152030772011-06-30T12:21:00.000-07:002011-06-30T12:35:32.552-07:00We tapped into feeling prana, and explored the ida, pingala, and shushumna. We gave extra juice to the central channel by chanting the bijas of each chakra.<br /><br />windshield wiper<br /><br />eye of the needle<br />half virasana<br />padagustasana in half virasana<br />padagustsana with side stretch, stopping to explore rotation in shoulder and neck stretch<br />rest<br />other side<br /><br />cat<br />cow<br />puppy dog<br />barrell<br /><br />plank<br />downdog<br /><br />uttananasan<br />malasana with hands in prayer<br />OM<br /><br />uttanasana<br />uttithatadasana<br />tadasana<br />YAM<br /><br />quarter sun salute<br />half sun salute<br />lunge salutes<br />sphinx/seal<br />balasana<br /><br />plank<br />downdog<br /><br />uttanasana<br />utkatasana<br />RAM<br /><br />lunge<br />twist<br />hammock<br />low crescent<br /><br />vinyasa with low cobra/locust<br />balasana<br />other side<br /><br />tadasana<br />LAM<br /><br />lunge<br />warrior I<br />warrior II<br />peaceful warrior<br />side angle<br /><br />vinyasa<br />other side<br /><br />balasana<br /><br />supported heart opener over bolster<br />chakra mantra bath<br /><br />savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7479954813915203077?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-55639648462469627692011-06-28T11:20:00.000-07:002011-06-28T11:30:33.710-07:00We played with sutra 1.12, sutra 1.2, mandala mudra and mantra "I am safe, complete and whole just as I am" using the poses (with a shoulder request) as backdrop.<br /><br />sit<br />heart centering<br />YAM<br /><br />sukasana twist<br />pashimotadasana<br />other side<br /><br />table top<br /><br />seated xi gong body massage<br /><br />cat<br />cow<br />balasana<br />sphinx with neck rolls<br />seal<br />reverse windshield wiper<br /><br />seated anchored shoulder opener<br /><br />easy side plank<br /><br />mandala mudra in virasana<br />mandala mantra meditation<br /><br />side plank variations with heart openers<br /><br />eagle arms in virasana<br /><br />plank<br />downdog<br />uttanasana<br />utkatasana<br />tadasana<br />OM<br /><br />lunge<br />side angle<br />trikonasana<br />half moon<br />bound side angle<br />pigeon<br />mermaid prep<br /><br />vinyasa with cobra/locust play<br /><br />balasana<br /><br />plank<br />downdog<br />uttanasana<br />tadasana<br /><br />gratitude meditation<br /><br />other side standing<br /><br />from pigeon<br />supine tree<br /><br />bridge<br />bridge/wheel<br /><br />eye of needle<br />twisted root<br />texas star<br /><br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-5563964846246962769?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-59487391460525709622011-06-27T17:48:00.000-07:002011-06-27T17:51:01.047-07:00An audible 'ow' came out in the first pose which prompted a discussion <br />around pain, awareness, and recovery skills of listening and accessing <br />memories of ease and contentment (even joy!) in intensity.<br /><br />Sukasana spine rocks<br />Forward fold<br />Half side bend<br />Full side bend<br />Pause<br />Other side<br /><br />Sukasana side bend round 2<br /><br />Malassna with cowboy negociation<br /><br />Uttanasana<br />Uttitha tadadana<br />Tadasana<br /><br />Guitar hero arms<br /><br />Lunge salutes with crescent and hamstring stretch<br /><br />Tadasana<br />Crazy 8's<br /><br />Forward fold<br /><br />Shimmy<br /><br />Tadasana<br /><br />Warrior II dancing on demon of forgetfulness<br />Trikonasana<br />Other side<br /><br />Forward fold<br />Windshield wiper<br /><br />Easy spine twist ( bridge would have been good before)<br /><br />Savasana<br /><br />Sit<br />Namaste<br /><br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-5948739146052570962?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-86972209090899609092011-06-23T13:37:00.001-07:002011-06-23T13:37:47.691-07:00Sutra 1.2 and quieting the mind to hear the internal calings home to the heart.<br /><br />Sit<br />Spine rolls<br />Forward fold<br />Side stretch<br /><br />Paschimotadasana<br />Other side<br /><br />Reverse tabletop<br /><br />Cat<br />Cow<br />Barrell roll<br /><br />Plank<br />Downdog<br /><br />Sphinx/seal<br /><br />Easy side plank sequence with balace and twist<br /><br />Plank<br />Downdog<br />Uttanasana<br /><br />Uttithatadasana<br />Tadasana<br />LAM<br /><br />shoulder rolls<br />Shoulder shrugs<br />Uttanasana variation<br /><br />Tadasana<br />YAM<br /><br />Simple lunge salutes<br /><br />Lunge<br />Low crescent<br />Side angle<br />Trikonasama<br />Half moon<br /><br />Vinyasa with baby cobra and locust<br /><br />Other side<br />Vinyasa<br />Balasana<br /><br />Wall half moon<br />Forward fold at wall<br />Malasana at wall<br />Other side wall half moon<br /><br />Tadasana<br />Uttanasana<br />Malasana<br /><br />Windshield wiper<br /><br />Eye of needle<br />Twisted root<br />Rest<br />Other side<br /><br />Supported savasana<br /><br />Sit<br />Om<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8697220909089960909?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-5819378296322507262011-06-16T14:52:00.000-07:002011-06-16T15:27:50.590-07:00We played with the energy of the ida, pingala, and shushumna, and breathed sutra 1.33 and some of the elements in the taoist cycle of creativity into our tight spots.<br /><br /><br />supine<br />breath awareness<br />heart meditation<br />OM<br /><br />eye of the needle<br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />sphinx/seal<br /><br />easy side plank<br /><br />plank<br />downdog<br /><br />uttanasana<br />uttithatadasana<br />tadasana<br />YAM<br /><br />lunge salutes <br />lunge salutes with crescent pose and hamstring stretch<br />baby cobra<br />locust<br />locust variation<br />other side<br />locust variation<br /><br />balasana<br />plank<br />downdog<br />tadasaana<br />lunge<br />side angle prep<br />trikonasna<br />warrior II dance<br />lunge<br />twisted lunge<br />vinyasa<br />other side (almost sure i forgot twisted lunge on this side! Ooops!)<br />vinyasa<br /><br />balasana<br /><br />pigeon<br />supine tree<br />bridge x2<br />other side<br /><br />windshield wiper<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-581937829632250726?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-82482648630660795882011-06-16T14:27:00.000-07:002011-06-16T14:37:17.586-07:00The reading and subsequent commentary of sutra 1.15 shed light on the role of 'ego' and its parallels with 12 step teachings.<br /><br />windshield wiper<br /><br />eye of the needle<br />twisted root<br />other side<br /><br />cat/cow vinyasa<br /><br />plank<br />downdog<br /><br />easy side plank<br />balance<br />inner thigh/toe torture<br />balance<br />tabletop backbend<br /><br />shoulder shrugs in virasana<br />eagle arms in virasana<br /><br />paschimotadasana<br /><br />9 OM's<br />sit 20 mins<br /><br />read second half of Sutra 1.15 commentary in Ravi Ravidra's The Wisdom of Patangali's Yoga Sutras<br /><br />share<br /><br />sit<br />OM<br />Namaste!<br /><br /><br /><br /><br /><br />cat/cow<br />other side tabletop series<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8248264863066079588?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-68653808020419625002011-06-15T15:50:00.000-07:002011-06-15T16:04:27.008-07:00Subbing this class and the first time teaching peeps at this dual diagnosis facility, so just getting acquainted. The feeling tone of relaxation is similar to that of surrender. This is one of my most favorite internal lessons, and I thought it would be a good place to start. One hour class.<br /><br />Sukasasna<br />Breath awareness<br />Spine lengthening<br /><br />heart meditation<br /><br />sukasana side bending x2<br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />easy side plank<br /><br />balasana<br /><br />plank<br />downdog<br /><br />plank<br />sphinx/seal<br />balasana<br /><br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rolls<br />swamp monster/halleluja<br /><br />Guitar Hero<br /><br />lunge salutes with crescent<br /><br />locust <br />locust var<br />balasana<br /><br />plank<br />downdog<br />tadasana<br /><br /><br />warrior II dance<br />peaceful warrior<br />warrior II<br />side angle<br />lunge<br /><br />vinyasa<br />balasana<br /><br />transition to standing<br />other side<br /><br />supine <br /><br />twisted root or easy twist<br /><br />savasana<br /><br />sit<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6865380802041962500?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-24965502613973636792011-06-14T10:45:00.000-07:002011-06-14T10:53:26.483-07:00Sutra 1.35 and Santosha (contentment)<br /><br />supine<br />windshield wiper<br />spine neutral and breath awareness<br /><br />eye of the needle<br />happy baby<br />rock the baby<br />rest<br />other side<br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />plank<br />downdog<br /><br />uttanasana<br />utthatadasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasana variation<br />tadasana<br /><br />at wall<br />rock around the clock shoulder opener<br />forward fold against wall<br /><br />wall sphinx<br />wall right angle<br />wall forward fold<br />wall malasana<br /><br />tadasana<br />YAM<br />lunge<br />crescent<br />uttanasana<br />utkatasana<br />tadasana<br />RAM<br />other side<br /><br />balasana<br />(wished I'd done a few cobra/sphinx/locust here before resting balasana..)<br /><br />plank<br />downdog<br /><br />lunge<br />twisted lunge<br />hammock<br />warrior II dance<br />peaceful warrior<br />side angle<br />vinyasa<br />other side<br /><br />supine<br />bridge<br />twisted root<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2496550261397363679?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-89332097233921709762011-06-13T18:33:00.000-07:002011-06-13T18:45:59.318-07:00We followed up on our lecture about the kleshas with this practice. We paused a few times for questions and verbalizing experiences, and many more opened up today in conversation. I love to hear..."What do you mean by...?", and another question.."what does optomism in the heart mean?'. I am reminded time and time again that one of the main objectives of the yoga space we create together is a safe enough environment to dialog as well as move, breath, relax and be still.<br /><br />We also drew upon the discussions about "be here now", the CNS and states of stress and relaxation.<br /><br />supine windshield wiper<br /><br />Eye of the Needle<br />rest<br /><br />3 part pranayama<br /><br />Tadasana<br />uttanasana with hamstring stretch<br /><br />tadasana<br />Shoulder shrugs and openers <br /><br />Swamp monster and halleluja<br /><br />Tadasana<br /><br />Warrior 11 dance<br /><br />tadasana<br /><br />sukasana<br />discussion<br />Prana, tapas, sutra 1.12<br /><br />Shimmy (by request)<br /><br />Twist<br /><br />Savasana<br /><br />Sit<br />Check in<br /><br />Namaste!<br />1:1<br />sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8933209723392170976?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-44201620460598706362011-06-12T12:20:00.000-07:002011-06-12T12:21:51.010-07:00We used many poses at the wall to play with finding ease and support within. Found newly learned techniques from SWG and Granny classes useful for our practices this evening.<br /><br />windshield wiper<br /><br />eye of the needle<br /><br />sukasana side bending x2<br /><br />tadasana<br />uttanasana<br /><br />shoulder shrugs<br />shoulder rolls<br /><br />shoulder and side lengthener at wall<br />forward fold at wall<br /><br />wall splat<br /><br />wall dog<br /><br />tadasana<br />OM<br /><br />1/4 sun salutes<br />1/2 sun salute<br /><br />lunge salutes with low crescent<br /><br />balasana<br /><br />sphinx<br />baby cobra/locust<br /><br />balasana<br /><br />downdog<br />uttanasana<br />tadasana<br />OM<br /><br />wall half moon<br />forward fold at wall<br />tadasana<br />other side<br />forward fold at wall<br />malasana at wall<br /><br />easy spine twist<br /><br />bridge x2<br />rest<br /><br />supported savasana<br /><br />sit<br />OM <br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4420162046059870636?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-37634332859074570722011-06-11T11:47:00.000-07:002011-06-11T11:54:05.762-07:00We loved the passage<br /><br />we are like...<br />'A bird in a cage.<br />its door wide open.<br />With no practice in flying, <br />sitting in the cage,<br />composing an ode<br />to Freedom.'<br /><br />Baddha konasana yin style<br /><br />Janu shirsasana with twist and side bend<br /><br />Malasana<br /><br />Uttanasana with hamstring stretch<br />Uttithatadasana<br /><br />Shoulder shrugs<br />Uttanasana<br /><br />Downdog<br />Sphinx<br />Balasana<br /><br />Windshield wiper<br /><br />Sit<br />Read sutra 1.15-1.16 and commentary in Ravi Ravindra's The wisdom of Patanjali's Yoga Sutras, p.21 to top of 23.<br /><br />Share<br /><br />Sit<br />OM x3<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3763433285907457072?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-33244898215138365332011-06-10T13:22:00.000-07:002011-06-10T13:23:29.410-07:00We played with feeling the five elements, with emphasis on the sacrum <br />and ourflow with the universal energy.<br /><br />Heart opener over bolster<br />3 part breath<br /><br />Uttithatadasana over bolster<br />Windshield wiper over bolster<br /><br />Supine rest with heart meditation<br /><br />Cat<br />Cow<br />Balasana<br />Puppy dog<br />Balasana<br /><br />Plank<br />Downdog<br /><br />Sphinx/seal<br /><br />Balasana<br /><br />Plank downdog<br />Tadadasana<br /><br />1/4 sun salutes<br /><br />Lunge<br />Low crescent<br />Downdog<br />Baby cobra<br />Locust<br />Balasana<br />Other side<br /><br />Uttanasana<br />Utkatasana<br />Tadadana<br /><br />Gratitude meditation<br /><br /><br />Uttanasana<br />Uttithatadasana<br />Tadasana<br /><br />Lunge<br />Twisted lunge<br />Hammock<br />Warrior ii dance<br />Lunge<br />Pigeon variation<br />Vinyasa<br /><br />Other side with twist flow and shoulder opener after hanmmock<br /><br />Vinyasa with 2 breath cobra<br /><br />Bridge x 2<br /><br />Twisted root<br /><br />Savasana<br /><br />Sit<br />OM<br />Namaste!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3324489821513836533?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-34707118064206541842011-06-07T11:54:00.000-07:002011-06-07T12:11:30.838-07:00We played with the tools of sutras 1.33, 1.34, gratitude, and the taoist cycle of creativity to calm the mind and using asana as our backdrop to practice.<br /><br />sit<br />spine length and alignment <br />OM<br /><br />windshield wiper<br /><br />padagustasna and twist with strap<br /><br />cat/cow<br />sphinx/seal<br />plank<br />downdog<br /><br />easy side plank<br />toe torture variation<br />balancing tabletop with backbend option<br /><br />plank<br />downdog<br />uttantasana<br />malasana with heart opener<br /><br />uttithatadasana<br />tadasana<br />OM<br /><br />shoulder rolls<br /><br />tadasana<br />gratitude meditation<br /><br />uttanasana<br />lunge<br />warrior I dance<br />vinyasa with baby cobra and locust<br />other side<br /><br />tadasana<br />YAM<br /><br />warrior I<br />eagle arms<br />eagle<br />warrior III<br />standing splits<br />lunge<br />pigeon<br />janushirsanana with twist and side stretch<br />vinyasa<br /><br />other side<br /><br />twisted root<br /><br />savasana<br /><br />sit<br /><br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3470711806420654184?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-44889554219274975672011-06-06T17:54:00.000-07:002011-06-06T18:02:00.459-07:00We had too many students today to use our usual room so we took our class outside. Because it is a more difficult space to work in, we practiced in a circle today. <br /><br />Since we had just fininshed a session where we came head to head with self loathing and shame, we worked in our asana practice to soften the tight spots in the body and try to find a ilttle less sharpness to the opnion of ourselves.<br /><br />sukasana<br /><br />spine rocks<br />forward fold<br />other side<br /><br />sukasana side bending<br /><br />tadasana<br />forward fold<br /><br />shoulder rolls<br />swamp monster/halleluja<br /><br />guitar hero arms<br /><br />warrior II dance<br />wide leg forward fold<br />other side<br /><br />trikonasana<br />other side<br /><br />tadasana<br /><br />windshield wiper<br /><br />eye of the needle<br /><br />easy spine twist<br /><br />savasana<br /><br />sit<br />Namaste<br /><br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4488955421927497567?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-27651113890560790712011-06-06T17:30:00.000-07:002011-06-06T17:51:50.042-07:00The house is full and we had a packed class today. I'd thought I'd teach the kleshas, but I let what come up in the check in today be the topic for the class since there were many new faces and quite a lot going on!<br /><br />Check in with one 'shiny' word in your recovery. Many routes to go here but one interesting thread was how (via Brene Brown) numbing goes both ways..towards masking pain and discomfort as well joy, happiness, serenity. Recovery is the capacitiy to hold both ends of the spectrum. <br /><br />Sutra 1.12 a tranquil mind is equal parts effort and surrender.<br /><br />The check in took a while and at the end the women were sleepy and slighly bored. Tough gig after lunch.<br /><br />So we all stood up and did Crazy 8's.<br /><br />Noticing feeling a bit more awake and alive. We talked about effort and showing up.<br /><br />The we talked about the seeming opposite of surrender.<br /><br />Talked about the experience of doing both at the same time.<br />Question of will came up, and why we practice interernal awareness because its all about how it feels.<br /><br />Many times is was brought up about how bad they feel about themselves..lot of self hate and shame (not their words, but what was being expressed).<br /><br />We recallted the notion of avidya and spoke how this is a case of avidya.<br /><br />We closed with one positive thing about ourselves and I assigned 'homework' to make a list of 10 things to bring to class next week.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2765111389056079071?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-6805972890826315682011-06-04T22:54:00.000-07:002011-06-04T23:03:49.592-07:00Contempletative practice checking in with the subtle energy, with particular attention on the feeling of support, grounding, ease, and spaciousness.<br /><br />Impresssing the heart at wall<br />Shoulder openers over bricks<br />Rest<br /><br />Pada gustasana at wall with strap<br /><br />Sukasana side bending x2<br /><br />Malasana<br /><br />Uttithatadasana<br />Tadadana<br /><br />Shoulder rolls<br />Swamp monster/halleluja<br />Shoulder openers with strap<br />Uttanasana with strap<br /><br />tadasana<br />OM<br /><br />lunge<br />hammock<br />warrior II dance <br />trikonasana<br />tadasana<br />other side<br /><br />tadasana<br /><br />tree at wall<br /><br />tree with brick at wall<br /><br />tadasana<br />shiffman pause<br /><br />uttanasana<br />malasana<br /><br />windshield wiper<br /><br />bridge<br />easy twist<br />bridge easy twist<br /><br />rest in neutral<br /><br />Yin sphinx<br />crocodile<br /><br />rest<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-680597289082631568?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-78552150061524451952011-06-02T14:21:00.000-07:002011-06-02T14:24:05.272-07:00Windshield wiper<br /><br />Padagustasana and twist with strap<br />Rest<br />OM<br /><br />Rolling vinyasa x2<br /><br />Balasana<br /><br />Extended tabletop vinyasa<br />Easy side plank<br />Lunge variation<br />Toe stretch<br />Extended tabletop<br />Twisted tabletop variation<br /><br />Vinyasa<br />Other side side plank variation sequence<br /><br />Barell roll<br /><br />Downdog<br />Walking feet<br />Tadasana<br />YAM<br /><br />Warrior I<br />Parsvatadasana<br />Tadasana<br />Other side<br />Tadasana<br /><br />Gratitude meditation<br />HAM<br /><br />Lunge<br />Hammock<br />Warrior ii dance<br />Peaceful warrior<br />Side angle<br />Pigeon variation<br /><br />Vinyasa with locust variations<br />Other side standing sequence<br />Balasana<br />Bridge<br />Twisted root<br /><br />Savasana<br />OM<br /><br />Sit<br /><br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7855215006152445195?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-21294308026226506202011-05-31T11:08:00.000-07:002011-05-31T11:18:39.781-07:00Low back mischief showed up for today!<br /><br />Sukasana gentle spine rocks<br />sukasana forward fold<br />other side<br /><br />sit with spine and breath awareness (3 mins)<br />OM<br /><br />cat/cow vinyasa <br />balasana<br />puppy dog<br /><br />table top balance/strength sequence<br /><br />plank<br />downdog<br /><br />uttanasana<br />malasana with heart opener<br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />shoulder openers with strap<br />forward fold with strap<br /><br />tadasana<br /><br />1/4 sun salutes x3<br />1/2 sun salutes x2<br /><br />lunge salute with crescent and hamstring stretch<br />sphinx/seal<br />crocodile<br />other side<br /><br />tadasana<br />uttithatadasana with side bending<br />tadasana<br />OM<br /><br />lunge<br />hammock<br />warrior II dance<br />trikonasana<br />lunge<br />high lunge<br /><br />vinyasa<br />other side<br /><br />windshield wiper<br /><br />supported bridge<br /><br />rest<br /><br />easy spine twist<br /><br />sit<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2129430802622650620?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-26149400901717190392011-05-26T12:50:00.000-07:002011-05-26T12:54:42.187-07:00Heart opener over bolster<br />Shoulder opener<br />Windshield wiper<br />Om<br /><br />Rest<br /><br />Cat cow vinyasa<br /><br />Easy side plank<br /><br />Sphinx/seal<br />Balasana<br /><br />Plank<br />Tadadana<br />Maladana<br />Uttithatadasana<br />Tadasana<br /><br />Yam<br />Lunge<br />Hammock<br />Low crescent with vinyasa play<br />baby cobra<br />locust<br />balasana<br />other side<br />utanasana<br />utkatasana<br />tadasana<br /><br />shoulder openers with swamp monster/halleluja<br />uttithatadasana<br />forward fold variation<br /><br />tadasana<br /><br />shiffman pause<br /><br />lunge<br />warrior I<br />tree<br />warrior III<br />standing splits<br />pigeon<br />vinyasa<br />other side<br /><br />balasana<br /><br />ardha matsendrasana<br /><br />bridgex2<br /><br />supine breath meditation<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2614940090171719039?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-47735047892565574712011-05-24T11:35:00.000-07:002011-05-24T11:51:41.549-07:00Requests for neck, shoulders, and frog! Our practice in the hips, neck and shoulders brought attention to how it actually feels on the right side, and often different on the left, which led us in to some taking points about the 350,000, 72,000. 14, and eventually the three most common nadis, ida, pingala, and shusumna. We played with finding calm in the center.<br /><br />impressing the heart<br />shoulder openers over bricks<br />rest<br /><br />supine, mapping the side body<br /><br />eye of the needle with tilt<br /><br />cat/cow<br />balasana<br />puppy dog<br /><br />easy side plank<br /><br />plank<br />downdog<br />uttanasana<br />malasana<br />tadasana<br /><br />shoulder rolls<br />swamp monster<br />swamp monster/halleluja play<br /><br />standing neck stretches with shoulder rolls<br />tadasana<br /><br />gratitude meditation<br />HAM<br />YAM<br />LAM<br /><br />lunge<br />hammock<br />low crescent<br />three leg dog<br /><br />locust<br />locust variation<br />balasana<br /><br />other side with squirt pose in hammock<br /><br />tadasana<br /><br />lunge<br />warrior I<br />hammock <br />squirt with no hands<br />vinyasa<br />other side with chinese splits after squirt<br />vinyasa<br />balasana<br /><br />frog play x3<br /><br />walk about<br /><br />windshield wiper<br />twisted root<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4773504789256557471?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-70254090432307876182011-05-23T18:13:00.000-07:002011-05-23T18:16:16.707-07:00Following our discussion group about the kleshas and sutra 1.12, we used this practice to feel the flow of prana and practice surrender.<br /><br /><br />Supine 3 breaths<br />Shoulder openers<br /><br />Sukasana side bending<br /><br />Tadasana<br />Uttanasana<br />Uttitha tadasana<br />Tadasana<br /><br />Crazy 8's<br /><br />Seated foot rub and ankle circles<br /><br />Tadadana<br /><br />1/4 sun salutes x 3<br />1/2 sun salutes x2<br />Lunge salutes<br /><br />Balasana<br /><br />Sphinx/seal<br />Locust<br /><br />Balasana<br /><br />Supine 3 part breath<br /><br />Shimmy<br /><br />Savasana with shiffman pause<br /><br />Namaste<br /><br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7025409043230787618?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-88372024689050494212011-05-22T12:26:00.000-07:002011-05-22T12:32:46.547-07:00supine windshield wipers<br /><br />3 breaths<br /><br />pada gustasana with strap<br />resting OM<br /><br />sukasana side bending<br /><br />tadasana<br />forward fold<br />uttithatadasana<br />tadasana<br /><br />gratitude meditation<br />YAM<br /><br />shoulder shrugs<br />shoulder openers with strap<br /><br />tadasana<br />HAM<br /><br />1/4 sun salutation<br />tadasana<br /><br />1/2 sun salutation<br />easy lunge salutes<br />tadasana with shiffman pause<br /><br />lunge salutes with vinyasa hips and crescent pose<br /><br />balasana<br /><br />sphinx/seal<br />balasana<br /><br />cat/cow/barrell<br /><br />plank<br />downdog<br />plank<br />baby cobra<br />locust<br />locust variation<br /><br />downdog<br /><br />uttanasana<br /><br />warrior II dance with wide leg forward fold<br /><br />windshield wiper<br /><br />bridge x2<br /><br />easy spine twist or twisted root<br />rest<br />other side<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8837202468905049421?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-70954365662635025742011-05-21T20:26:00.000-07:002011-05-21T20:35:56.708-07:00Legs up the wall<br />supine shoulder openers<br />OM<br /><br />eye of the needle at wall<br />baddha konasana at wall<br /><br />supine rest with pranayama<br />windshield wiper <br /><br />sukasana spine rock, forward fold and side stretch<br /><br />cat<br />cow<br /><br />sphinx/seal<br /><br />tadasana<br />forward fold<br />uttithatadasana<br />tadasana<br /><br />shiffman hokey pokey<br /><br />tadasana<br />YAM<br /><br />lunge salutes with crescent and hamstring stretch<br /><br />baby cobra<br />locust<br />locust variation<br /><br />balasana<br /><br />downdog<br />balasana<br />downdog<br /><br />uttantasana<br />tadasana<br /><br />little tree<br />tree or little tree<br /><br />malasana<br /><br />navasana x2<br /><br />bridge<br /><br />easy spine twist<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7095436566263502574?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-2294824909338703872011-05-21T13:04:00.000-07:002011-05-21T13:18:23.628-07:00On bricks:<br />OM<br />A<br />O<br />M<br />OM x3<br /><br />Cat/cow flow<br />balasana<br /><br />sphinx/seal<br />balasana<br /><br />sukasana side bending<br /><br />tadasana<br />forward fold<br />uttithatadasana<br />tadasana<br /><br />shoulder shrugs, shoulder rolls<br /><br />tadasana<br />1/2 sun salute<br />tadasana<br />lunge salutes with hamstring stretch<br /><br />baby cobra<br />locust<br />locust variation<br /><br />downdog<br />locust variation<br />downdog<br /><br />tadasana<br /><br />little tree<br /><br />forward fold<br />malasana<br /><br />navasana play<br /><br />bridge<br />rest with gratitude meditation<br /><br />easy spine twist<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-229482490933870387?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-13293460178205538982011-05-20T11:08:00.000-07:002011-05-20T11:20:06.560-07:00I forgot to post yesterday because I got caught up in the delight and excitement of the birth of my little brother and wife's first born! Yipee!<br /><br />This is what I remember..the stronger vinyasa pieces (three leg dog, three leg plank, three leg updog), came spontaneously as a counterbalance to the deeply focusing breath work.<br /><br />windshield wiper<br /><br />eye of the needle<br /><br />shimmy<br /><br />pranayama with attention to the movement of air in the nostrils<br /><br />sukasana side bending<br /><br />cat<br />cow<br />balasana<br /><br />plank<br />downdog<br /><br />easy side plank <br /><br />plank<br />downdog<br /><br />uttithatadasana<br />tadasana<br />shoulder openers/shoulder shrugs<br />uttanasana variation<br />tadasana<br />gratitude meditation<br /><br /><br />lunge salutes with vinyasa to open hips and low crescent pose<br /><br />baby cobra<br />locust<br /><br />balasana<br /><br />side plank play<br /><br />downdog<br /><br />tadasana with feet pressing and nostril awareness<br /><br />lunge<br />side angle<br />trikonasana<br />bound side angle<br />three leg dog<br />three leg plank<br />three leg cobra/updog<br />downdog<br />balasana<br /><br />tadasana<br />shiffman pause<br />other side standing sequence<br /><br />balasana<br />ardha matsendrasana<br />table top<br />other side<br /><br />bridge x2<br /><br />windshield wiper<br /><br />savasana with nostril awareness breathing<br /><br />savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1329346017820553898?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-64875909702437295882011-05-19T12:55:00.000-07:002011-05-19T13:32:04.476-07:00tadasana<br /><br />shiffman hokey pokey sytle wake up<br /><br />uttitha tadasana with side bending<br />uttanasana variation with shoulder opener and hamstring stretch<br /><br />malasana<br /><br />windshield wiper<br /><br />eye of the needle<br /><br />supine pranayama feeling the movement of the breath in the nostrils<br /><br />sukasana side bending<br />sukasana neck rolls<br />OM<br /><br />Sit (20 mins)<br />9 OM's <br /><br />read sutra 2.49-2.51 (pp. 105-107 in Ravi Ravindra's The Wisdom of Patanjail's Yoga Sutras)<br /><br />discussion (What is pranayama was asked and 'isn't it one of the limbs of yoga'). Briefly discussed the 5 yamas, 5 niyamas and the other 6 limbs (8 total) for context.<br /><br />We really liked "When the breath is focused on different parts of the body, those parts are energized with the subtler and subtler comoponents of prana, producing subtle sensations inside. We have a priviledged postiion with respect to the processes which take place within our body and we can become aware of the subtle changes which take place inside". We as a group expereinced this firsthand in our practice. <br /><br />For people recovering from addiction, this is an exciting find indeed, as active addiction takes one as far away from feeling the body as humanly possible!<br /><br />We also marveled that the word 'breath, life force, and spirit' are the same in many languages.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6487590970243729588?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-68593339792713396202011-05-17T11:53:00.000-07:002011-05-17T12:08:18.826-07:00Most people hold tension in their hips and shoulders. Our play to day was to open these predominate areas, and peak in a yin style frog pose, exposing the holding in the mind. Beneath it all we tapped the eternal nature of joy in the heart.<br /><br />impressing the heart at the wall<br />shoulder openers on bricks<br />rest<br /><br />hamstring stretch with 'hinged knee' method at wall<br />supta pada gustasana with strap<br /><br />sukasana side bending<br /><br />sukasana quarter sun salutes<br /><br />qi gong body tapping<br /><br />malasana<br />uttanasana with hamstring stretch<br />uttithatadasana<br />tadasana<br /><br />lunge salutes with low crescent<br />balasana<br />sphinx<br />other side<br />cobra/locust<br />locust variation<br />balasana<br /><br />barrell roll<br /><br />plank<br />dowdog<br />uttanasana<br />tadasana<br /><br />lunge<br />hammock <br />squirt<br />prasarita pada gustasana<br />horse<br />wide leg forward fold<br />lunge<br />vinyasa<br />other side<br /><br />balasana<br /><br />frog play x3<br /><br />bridge with leg extension<br />bridge<br /><br />shiffman pause<br /><br />twisted root<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6859333979271339620?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-72211395035643686342011-05-16T21:03:00.000-07:002011-05-16T21:39:07.538-07:00When I walked into our room today, I had 5 (out of 15) women tell me why they can't do yoga today (one was on their cycle, one was having a 'really really' bad day, one was tired, one had arthritis, and one had recently just given birth (with some complications). This allowed the 'pain' conversation to take place with some direct context. <br /><br />We started with breathing..everybody could do that. After a 10 minute opening pranayama exercise, the question became, 'how do you feel now", with corresponding answers, 'calmer, sleepier, less in my head, and a defiant 'no difference'. The practice as a teacher is to be supportive of all the experiences, believe them, and honor each person in their effort to speak their truth and put words to the unexplainable grace that comes with feeling ANYTHING as a newly sober human being. <br /><br />"This is 'yoga' and you all are doing it". The relief in the room was immense.<br /><br />Many of the women returned to sitting/supine after the first sequence of Warrior 1. The favorites of the day are Crazy 8's (always), and our Navasana play where we amped up the practice of lowering towards the ground and hovering several times. Interesting that this was technically the more strenuous postures of the practice, but by this point in the sequence, somewhere their guards had been lowered and fun was evident in our practice together. We all plopped on the ground and giggled! This was the last thing I was expecting from a group where many didn't even want to get on the mat.<br /><br />I continue to be amazed and inspired in the magic of the yogic practices, including the practice of attempting to teach it.<br /><br />sukasana -check in<br /><br />supine 3 part breath<br />sukasana check in<br /><br />sukasana side bending x2<br />shoulder shrugs<br /><br />tadasana<br />forward fold with hamstring stretch<br />uttithatadasana<br />tadasana<br /><br />crazy 8's (almost too much energy here so we also did..)<br />shiffman hokey pokey<br /><br />warrior II dance<br />wide leg forward fold<br />other side<br />tadasana<br /><br />warrior II<br />peaceful warrior<br />side angle<br />forward fold<br />other side<br /><br />tadasana<br />malasana<br /><br />navasana play<br />navasana play II<br /><br />texas star<br /><br />bridge x2<br /><br />easy spine twist<br /><br />savasana<br /><br />sit<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-7221139503564368634?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-16507938050912087962011-05-16T18:38:00.001-07:002011-05-16T18:47:14.614-07:00We reviewed the perpetual question of "Am I Safe", and explored the yamas as natural stirrings in the heart when we feel safe. Unwinding layers of beliefs is the work, and practicing yamas (and niyamas), can assist us in learning some of the flavors of safety.<br /><br />Daily Word "Expanded View" reading.<br />What does this mean to you, and how does it relate to our study of the brain, addiction, and recovery?<br /><br />Review of SNS, PNS, and the thoughts that activate inclination towards stress or peacefulness.<br /><br />Breathing mediation (3 mins)<br />discussion: What's happening in there?<br /><br />Overview of Yamas<br /><br />Since there was big questions about Brahmacharya and 'alighnment with creative force", we did a visual meditation to help bring a feeling tone of brahmacharya.<br /><br />Silence (3 mins)<br /><br />sign papers<br />1:1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1650793805091208796?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-37665536103838104022011-05-15T19:04:00.000-07:002011-05-15T19:13:23.513-07:00Supine 3 breaths<br /><br />Windshield wiper<br /><br />Eye of the needle<br /><br />Sukasana side bending<br /><br />sukasana sun salutes<br /><br />tadasana<br />shoulder shrugs<br />shoulder rotation<br />uttanasana variation<br /><br />tadasana<br />YAM<br /><br />simple lunge salutes with bricks<br /><br />tadasana<br />lunge salutes with cresent pose<br />exiting to balasana<br /><br />table top balance play<br /><br />plank<br />downdog<br /><br />tadasana<br />OM<br /><br />warrior II dance<br />wide leg FF<br />other side<br />wide leg FF<br /><br />baby tree<br /><br />tadasana <br />LAM<br /><br />warrior II<br />side angle<br />trikonasana<br />forward fold with twist<br />other side<br /><br />tadasana<br />gratitude meditation<br /><br />forward fold<br />malasasana<br /><br />bridge x2<br /><br />easy spine twist<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-3766553610383810402?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-51763084566655867512011-05-14T21:05:00.001-07:002011-05-14T21:15:39.076-07:00Practices to turn our attention inside, sutra 1.35 asana, and pranayama practices to help anchor our attention to how it actually feels. We played with finding comfort in internal alignment with ourselves.<br /><br />heart opener over bolster<br />shoulder openers<br />windshield wiper<br />rest<br /><br />eye of the needle<br /><br />cat<br />cow<br />side cat/cow<br /><br />balasana<br />puppy dog<br /><br />plank <br />downdog<br /><br />plank<br />sphinx/seal<br /><br />uttanasana<br />malasana with heart opener<br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />YAM<br /><br />simple lunge salutes using bricks<br /><br />baby cobra<br />locust variation<br />locust variation 2<br />balasana<br /><br />plank<br />downdog<br />uttantasana<br />utkatasana<br />tadasana<br />OM<br /><br />lunge salutes with crescent and hamstring stretch<br /><br />locust<br />locust variation<br /><br />balasana<br />plank<br />downdog<br /><br />tadasana<br /><br />shoulder rolls<br />uttanasana variation<br /><br />guitar hero arms<br /><br />tadasana<br /><br />little tree<br />tree<br /><br />uttanasana<br />malasana<br /><br />windshield wiper<br /><br />bridge x2<br /><br />easy spine twist<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-5176308456665586751?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-41037941821249178432011-05-10T11:04:00.000-07:002011-05-10T11:23:05.656-07:00Taoist cycle of creativity, taking cues from gentleness, kindness, honor and respect to help find aparigrapha, the yama of the heart. <br /><br />sit<br />gratutide meditation<br />OM<br /><br />eye of the needle<br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />hip circles<br /><br />plank<br />downdog<br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />shoulder shrugs<br />shoulder rolls<br />uttanasana variation<br /><br />tadasana<br />YAM<br /><br />lunge<br />twist<br />hammock<br />crescent<br />downdog<br />sphinx/seal<br />balasana<br />downdog<br />other side<br /><br />uttanasana<br />utkatasana<br />tadasana<br />RAM<br />YAM<br /><br />lunge<br />hammock<br />horse<br />squirt<br />prasarita padatadasana<br />lunge<br />vinyasa<br />tadasana<br /><br />other side with squirt variation and chinese splits<br /><br />vinyasa<br />balasana<br /><br />frog play x3<br /><br />easy spine twist<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4103794182124917843?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-40856364067861866042011-05-07T20:11:00.000-07:002011-05-07T20:23:05.466-07:00We worked our way to bridge pose (request) by practicing the feeling tone of aparigrapha through the practice.<br /><br />Supported bridge pose<br />OM<br />rest<br /><br />sukasana side bending x2<br /><br />malasana<br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />YAM<br /><br />lunge salutes with crescent pose<br />downdog<br />sphinx/seal<br />balasana<br /><br />wall cobra<br />wall dog<br />wall forward fold<br /><br />tadasana<br />lunge<br />hammock<br />warrior II dance<br />wide leg forward fold<br />warrior II dance other side<br />forward fold<br />malasana<br /><br />navasana play<br /><br />windshield wiper<br /><br />bridge x2<br /><br />easy spine twist<br /><br />supported savasana<br /><br />sit<br />gratitude meditation<br />OM<br /><br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4085636406786186604?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-284723695738671772011-05-05T20:09:00.000-07:002011-05-05T20:32:52.659-07:00We started with a guided meditative breath today, as there was a lot of emotional turmoil happening (more than usual). A few minutes of breathing calmed the whole energy of the room quickly, and got them very focused on their interior world. There was a lot of commentary today about how they actuallly felt. <br /><br />It was the perfect opportunity to offer ease and grounding as an inside job!<br /><br />Supine<br />Breath of golden thread<br /><br />Supine shoulder openers<br />Windshield wipers<br /><br />Sukasana side bend x2<br /><br />Malasana<br />Uttanasana<br />Uttitha tadadana<br />Tadadana<br /><br />Crazy 8's<br /><br />Lunge<br />Crescent<br />Downdog<br />Plank<br />Sphinx/seal<br />Balasana<br /><br />Plank<br />Downdog<br />Tadasana<br />Other side lunge salute<br /><br />Locust<br />Locust variation<br /><br />Balasana<br /><br />Demo side plank<br /><br />Side Plank play<br /><br />Downdog<br />Plank<br />Cobra<br /><br />Windshield wiper<br /><br />Bridge x2<br /><br />Twisted root<br /><br />Savasana<br />Sutra 1.2<br /><br />Sit<br />1:1 Sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-28472369573867177?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-80013159940986522922011-05-05T11:39:00.000-07:002011-05-05T11:44:09.047-07:00We are interested in chanting. So we're starting with what is said to be the most powerful..OM. (And it happens to be simple, too!)<br /><br />Baddha konasana<br /><br />Pada gustasana with twist and side bend<br />Table Top<br />Paschimotadasana<br /><br />Malasana<br />Forward fold<br />Uttithatadasana<br /><br />Shoulder rolls<br />Forward fold variation<br /><br />Eye of needle<br /><br />OM<br />A<br />O<br />M<br />OM x9<br /><br />Sit<br /><br />Read sutra 1.271.29 and commentary by Ravi Ravindra in "The Wisdom of Patanjali's Yoga Sutras"<br /><br />Share<br /><br />Sit<br />OM<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-8001315994098652292?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-21648831606139908842011-05-05T11:28:00.000-07:002011-05-05T11:35:59.537-07:00Practicing apariprapha with taoist cycle of creativity: gentleness and kindness.<br /><br />Impressing the heart<br />shoulder openers<br />Rest<br /><br />Sukasana side bending<br /><br />Malasana w/ cowboy negociation<br /><br />Forward fold with hamstring stretch<br />Uttitha tadasana<br />Tadasana<br /><br />YAM<br /><br />Lunge<br />Twist<br />Hammock<br />low crescent<br />other side<br /><br />Sphinx/seal<br />Balasana<br /><br />Plank<br />Downdog<br />uttanasana<br />tadasana<br /><br />Shoulder rolls<br />Uttanasana variation<br /><br />Tadasana<br /><br />Lunge<br />Hammock<br />Horse<br />Prasarita Padatadasana<br />Lunge<br />Vinyasa with locust play<br /><br />Other side with Chinese splits play and twist<br /><br />Vinyasa<br /><br />balasana<br /><br />Windshield wiper<br /><br />Ab play with extended legs<br />Vinyasa<br /><br />Downdog Lunge play to lunge<br />Pigeon<br />Vinyasa with revolved dog<br />Other side<br /><br />Ardha matsendrasana<br /><br />Supported savasana<br /><br />Sit<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-2164883160613990884?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-44428147170119977942011-05-04T10:56:00.000-07:002011-05-04T11:12:20.557-07:00Rumi writes, "Our task is not to seek for love, but find within barriors we have built". We played with the alignment of Rumi's quote with aparigrapha, the yama of heart.<br /><br />On bricks<br />A<br />O<br />M<br />OM x3<br /><br />cat<br />cow<br />balasana<br />puppy dog<br /><br />plank<br />downdog<br /><br />plank<br />sphinx/seal<br /><br />balasana<br /><br />plank<br />downdog<br />uttanasana<br />uttitha tadasana<br />tadasana<br /><br />meridian massage<br /><br />tadasana <br />YAM<br />lunge<br />hammock<br />low crescent<br />three leg dog<br />other side<br /><br />tadasana<br />shoulder rolls<br />uttanasana variation with shoulder opener<br /><br />tadasana<br />OM<br />lunge<br />hammock<br />warrior I dance<br />eagle arms<br />eagle<br />warrior III<br />standing splits<br /><br />vinyasa<br />other side<br /><br />balasana<br /><br />cobra-frog twist play<br /><br />balasana<br /><br />eye of the needle<br /><br />bridge x2<br /><br />gratitude meditation<br /><br />OM<br />Savasana<br /><br />sit<br />OM<br />Namaste<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-4442814717011997794?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-3092422719898688272011-05-03T11:41:00.000-07:002011-05-03T11:56:00.515-07:00Request for post-hike hamstring stretch. Also playing with aparigrapha.<br /><br />impressing the heart against the wall<br />impressing the heart shoulder opener<br />supine rest<br /><br />padagustasana and revolved padagustasana with strap at wall<br /><br />cat<br />cow<br />hip circles<br />balasana<br /><br />plank<br />downdog<br /><br />plank<br />sphinx/seal<br />cat<br />balasana<br /><br />plank<br />downdog<br />uttanasana<br />uttithatadasana<br />tadasana<br /><br />shoulder rolls<br />uttanasana variation with shoulder opener<br /><br />tadasana<br />lunge<br />hammock<br />low crescent<br />3 part hamstring stretch<br /><br />dowdog<br />other side<br /><br />uttanasana<br />utkatasana<br /><br />tadasana<br />YAM<br /><br />lunge<br />hammock<br />horse<br />squirt<br />prasrita padatadasana<br />lunge<br />vinyasa with cobra variations (2)<br />balasana<br /><br />virasana with shiffman pause<br /><br />tadasana<br /><br />other side<br /><br />frog play x3<br /><br />bridge x2<br /><br />twist<br /><br />supported baddha konanasana<br />supported savasana<br /><br />sit<br />OM<br /><br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-309242271989868827?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-55338427028777137832011-05-02T11:09:00.000-07:002011-05-02T11:17:45.652-07:00We played in the anahata and with the corresponding yama aparigrapha.<br /><br />Heart opener over bolster<br />OM<br />windshield wiper<br /><br />rest<br /><br />(meant to do eye of the needle, but moved on for time's sake)<br /><br />cat<br />cow<br />barell roll<br /><br />balasana<br /><br />plank<br />downdog<br /><br />sphinx/seal<br /><br />cat<br />balasana<br /><br />plank<br />downdog<br /><br />tadasana<br />shoulder rolls<br /><br />forward fold variation with arms behind back<br /><br />1/4 sun salute<br />rest<br />free form 1/4 sun salutes<br />tadasana<br />YAM<br /><br />lunge<br />twisted lunge<br />hammock<br />low crescent<br />three leg dog<br />plank<br />baby cobra<br />locust<br />locust variation<br /><br />cat<br />downdog<br />other side<br /><br />uttanasana<br />utkatasana<br />tadasana<br /><br />shiffman pause<br /><br />lunge<br />hammock<br />warrior II dance<br />trikonasana<br />extended side angle<br />vinyasa<br /><br />other side<br /><br />balasana variation<br /><br />toe stand<br /><br />tadasana<br /><br />forward fold<br />downdog<br /><br />pigeon<br />mermaid prep<br />vinyasa<br />other side<br /><br />vinyasa<br /><br />balasana<br /><br />camel play<br /><br />twisted root<br /><br />supported savasana with gratitude meditation<br /><br />sit <br />OM<br />namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-5533842702877713783?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-64012411049103905652011-04-28T12:36:00.000-07:002011-04-28T13:07:15.322-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-RkWa-W1YHc8/TbnB5lRu9XI/AAAAAAAAADQ/LfEEZQKqMSQ/s1600/securedownload.jpeg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-RkWa-W1YHc8/TbnB5lRu9XI/AAAAAAAAADQ/LfEEZQKqMSQ/s320/securedownload.jpeg" border="0" alt=""id="BLOGGER_PHOTO_ID_5600720806615119218" /></a> Last night after yin class, I parked a little to close to the edge of the road and almost toppled over the hillside! I was able to get out of the car safely, checked to see if it would be alright for the evening, and went inside to go to sleep. Of course, the experience and the agitation of not knowing if my car would still be there in the morning, if I'd done irrepairable damage to the wheel base, etc, etc. etc. felt like a deep slumber was doomed. <br /><br />In my head appeared Uma, who counciled us to pick just one of the niyamas and yamas as a practice. I've been looking at santosha contentment). My car troubles gave me much to practice about. <br /><br />Amazed, in less than a quarter hour, I felt calm, I knew life would carry on fine...with or with our my Mercedes Benz. I am immensely grateful to my teachers who have guided me to these powerful teachings of yoga.<br /><br />So, today we practiced playing with Santosha. Not just finding it, but also to stay connected no matter what. <br /><br />sukasana spine rocking<br />seated overhead stretch with 2 deep breaths<br />sukasana neck stretch<br />sukasana side bend<br />other side<br /><br />padagustasana revolved pada with strap <br /><br />cat<br />cow<br />hip circles<br />balasana<br /><br />cat<br />plank<br />downdog with 3 leg dog stretch<br /><br />plank<br /><br />sphinx/seal<br /><br />cat<br />balasansa<br /><br />toe torture<br /><br />plank<br />downdog<br /><br />tadasana <br />OM<br /><br />lunge salutes with cresent<br />vinyasa with locust variations<br />cat<br />balasana<br />plank<br />downdog<br /><br />walk back to uttanasana<br />tadasana<br /><br />walking meditation<br />YAM<br /><br />lunge<br />twisted lunge<br />hammock<br />warrior II dance<br />trikonasana<br />pyramid<br /><br />vinyasa<br />balasana<br /><br />downdog<br />tadasana<br />gratitude meditation<br />OM<br /><br />other side<br /><br />bridge x2<br /><br />abdominal curls with extended legs<br /><br />eye of the needle<br /><br />twisted root with rest between sides<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-6401241104910390565?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-5380353260098209572011-04-28T11:54:00.000-07:002011-04-28T12:04:52.898-07:00Inspired by Uma, we tried some chanting this morning. I used the CD of kirtan by the Sivananda Ashram and distributed the words We did the daily chant (a little 'too much') and Ganesha Saranam, which was easier. We had an extended sit of 30 mins after chanting, and do feel chanting has some interesting aspects to explore.<br /><br />Standing uttithatadasana freeform sway<br /><br />forward fold with hamstrings stretch<br /><br />malasana<br /><br />eye of needle<br /><br />sukansana with neck stretch and side bend<br /><br />Chant<br /><br />Sit<br /><br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-538035326009820957?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com2tag:blogger.com,1999:blog-8983971841072919137.post-19838831159384893022011-04-26T11:45:00.000-07:002011-04-26T11:57:11.886-07:00Through feeling support, we played with finding balance and an open heart. We used sutra 1.36, the calming force of attention at the 'sorrowless light' to help.<br /><br />I used some of the techiques I'd practiced in SWG on Sunday with Kira, as well as some of the teachings illuminated by Uma at Krotona in the past few weeks.<br /><br />At wall<br />heart opener over bricks<br />shoulder opener over bricks<br />supine uttithatadasana over bricks<br /><br />supine rest<br /><br />windshield wiper<br />padagustasana and revolved padagustasana at wall with strap<br /><br />tadasana (think cat/cow would have been a nice transition)<br />utanasana<br />malasana<br /><br />tadasana<br /><br />little tree<br />tree<br /><br />lunge salutes<br /><br />lunge <br />hammock<br />crescent<br />downdog<br />sphinx/seal<br />balasana<br />other side<br /><br />uttanasana<br />utkatasana<br />tadasana<br />OM<br /><br />lunge<br />hammock<br />warrior II dance<br />tree<br />warrior III<br />pigeon<br /><br />three leg dog<br />vinyasa<br /><br />tadasana<br />other side<br /><br />from balasana<br /><br />bridge x2<br /><br />ardha matsendrasana<br /><br />baddha konasana<br /><br />supported savasana<br /><br />sit<br />OM<br />Namaste!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-1983883115938489302?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0tag:blogger.com,1999:blog-8983971841072919137.post-8567066313081048062011-04-25T21:17:00.000-07:002011-04-25T21:21:58.901-07:00Fresh off the yoga philosophy lesson, I was grateful to have an asana practice to offer to put emotion and a feeling tone into the teachings. I think it helped begin to connect to some of these concepts. <br /><br />Talking points: asana, pranayama, pratyahara, and ahimsa, and sutra 1.2.<br /><br /><br />Supine<br />3 part breathing<br />Supine shoulder opener with breath<br />Supine uttithatadasana<br /><br /><br />Eye of needle<br /><br />Cat<br />Cow<br />Balasana<br /><br />Plank<br />Downdog<br /><br />Uttithatadasana<br />Tadasana<br /><br />Crazy 8's<br /><br />Lunge<br />Crescent<br />Downdog<br />Sphinx<br />Windshield<br />Balasana<br />Plank<br />Downdog<br /><br />Tadasana<br /><br />Other side<br /><br />Navasana x2<br /><br />Shimmy<br /><br />Twist or twisted root<br /><br />Savasana<br /><br />Namaste<br />1:1 sign papers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8983971841072919137-856706631308104806?l=onceuponamat.blogspot.com' alt='' /></div>Winifredhttp://www.blogger.com/profile/16059978752519540234noreply@blogger.com0