Saturday, August 29, 2009

One Breath at a Time 8.28.09

I've been playing with the idea of receiving. Instead of chasing after life and a pose, to relax and bring awareness into the stillness and noticing all the gifts that are present in every moment. It is a continued practice of surrender. I'm not in control of anything, including yoga. All that is asked is to keep practicing with an open heart. Abundance is everywhere. Can we allow ourselves to feel it, stay open, and welcome it into our lives with each and every breath?

This is a new place of practice for me, and sometimes it is difficult. Likewise, I found that holding the space while teaching this practice was sometimes challenging. But so worth it. Its powerful.

Heart opener on bolster breath and soft belly awareness
OM
windshield wiper
eye of the needle with twist
other side

cat
cow
balasana
1/4 dog
cow
plank
down dog

uttanasana
utkatasana
tadasana

lunge salutes
lowering to sphinx/seal soft belly breath
cow
downward facing dog
slow leg lifts/hip openers
other side
lowering to locust
dhanuransana
downdog
uttanasana
utkatasana
tadasana

lunge
hammock
horse
eagle arms exploration
eagle
tadasana
lunge
slow vinyasa
from DD
uttanasana
utkatasana
tadasana
other side

from the vinyasa
balasana

camel play
balasana/malasana/uttansana rest

supported baddha konasana
savasana

sit
3rd step prayer
Namaste





Thursday, August 27, 2009

Yoga for Recovery 8.27.09

We did a lot of standing a balancing today, which is something I take for granted because it is pretty easy for me most of the time. I think a lot more prep for standing is in order. I was thinking that this series would be a nice counterbalance to one of the restorative backbends (my favorite from  the restorative tt this weekend-supported bridge). I think its a good theory, but the standing series was a bit too much for a L1-2.

Supine breath awareness
3 OMs
windshield wiper
3 part hamstring stretch (didn't use straps and wish I'd gotten them)

cat
cow
balasana
1/4 dog
plank
downdog
uttanasana
utkatasana
tadasana
YAM

side bending with forward fold
other side
wide leg forward fold with hammock

lunge salutes
lowering to sphinx soft belly
other side with YAM
lowering to cobra
locust
locust variation

barrell roll
downward facing dog
uttananasana
utkatasana

tadasana
lunge
side angle with shoulder rotation
peaceful warrior
flow vinyasa
other side

balasana

natarajasana play

second set
from peaceful warrior
standing splits
shiva
natarajasana

supported bridge
side rest with bolster spine support
MMMM's

easy spine twist

savasana

sit
Namaste!



Tuesday, August 25, 2009

Yoga for Recovery 8.25.09

I was deeply influenced by this weekend's restorative workshop in the idea of creating the practice of 'being' rather than 'doing'. How does this translate into a soft vinyasa practice? It ties into what we've been doing in this class with the breath. And making the practice not about touching your toes, but about touching your heart.

Body part words today were a challenge all over the place, ankle, knee, elbow, shoulder, etc. What's that about?

heart opener over bolster
windshield wiper
side rest with bolster on spine

cat
cow
balasana with side stretch
quarter dog

plank 
downdog
uttansana
utkatasana 

tadasana
side stretch with forward bend
other side
hammock

lunge salutes
lowering to sphinx, seal play
reverse windshield wiper
barrell roll
downward dog
leg lifts
uttansana
utkatasana
tadasana

warrior I
peaceful warrior
side angle
easy bound side angle
slow vinysasa
lowering to cobra
locust
dhanurasana
downward dog
other side

balasana
sukasana
seated throat openers
HAM

demo ardha chandrasana with focus on the throat/heart connection

downward facing dog
uttanasana
utkatasana
tadasana

lunge
side angle
easy bound side angle
ardha chandrasana
lunge
twisted lunge
slow vinysasa
other side 

balasana
ardha matsendrasana
forward fold
other side

bridge
supported bridge with viparita karani
easy spine twist

savasana

sit 
namaste


Monday, August 24, 2009

Prototypes Treatment Center 8.24.09

I took firmer command of the class today, not quite so nicey-nice and it was a good move. There are a lot of injuries, psychic and otherwise, and a strong container helps get us rolling. This is a new approach for me, and very useful for working in this facility.

About half way through the class I could see the relaxation of yoga kicking in. I could back off a bit and let the softened energy play into the tempo. The whole room dropped down a few levels, and faces actually changed right in front of my eyes. 

A new woman at the beginning of class was crouched in the corner, crossed legs and arms, curled up in a ball, refused to participate. She meant business so I let her sit. She joined in about 20 minutes into class and said 'see you next week' when she left. I think this is a miracle.

I  didn't leave enough time after savasana to sit and opted to close the class from the floor. I really have to watch the time...can't go even 1 minute over as the center has a regimented schedule. I think it was OK for today.

Supine breath awareness (think moving first then breath awareness will be more effective)
windshield wiper
seated side waist rock
seated twist rock
sit 
Serenity Prayer

cat/cow 
balasana

tadasana
side stretch with forward bend
shoulder shugs

1/4 sun salutations
1/2 sun salutations
lunge salute both sides

sphinx
reverse windshield wiper

Elvis hip play
warrior II dance
other side
triangle
other side

tree

supine windshield wiper
easy spine twist

savasana 



Thursday, August 20, 2009

Yoga For Recovery 8.20.09

Delightful! All women today and it really felt like a sangha. I felt incredibly blessed in the presence of their practice.

Legs up the wall with head support
breath awareness
eye of the needle against the wall
wide leg stretch at wall
other side
baddha konasana at wall

supine uttita tadasana play
windshield wiper

cat/dog
barrell roll
plank
downward dog

tadasana
standing side bend with forward fold
other side
hammock

lunge salutes with side bending 
lowering to sphinx belly breath
other side

lunge
side angle with rotating arms
warrior II
trikonasana/extended 
lunge
twisted lunge

plank
cobra
locust
loc variation
reverse windshield wiper
cat
downward dog

other side

ardha matsendrasana
cow face
eagle arms/cow tipping
windshield wiper
Happy Baby (somebody cracked a hilarious joke and we all LAUGHED hard!)

other side
from windshield wiper
bridge x2
easy spine twist

supported savasana

sit
namaste!


Tuesday, August 18, 2009

Yoga for Recovery 8.18.09

Playing with breath as love itself because that's what it feels like to me.

Heart opener on bolster allowing thoughts
breath awareness
OM
windshield wiper

supine spine curls
eye of the needle (forgot the do the twist; think it would feel good here)
supine uttitatadasana
other side

kneeling shoulder rolls
kneeling neck rolls
easy camel with breath
toe torture with breath
toe stand

tadasana
side stretch with forward bend
other side
Hammock
uttansana

lunge salutes
second set lower to sphinx; offer seal
reverse windshield wiper

cat/cow
barrell roll 
downward facing dog

tadasana

warrior I
eagle arms
eagle
lunge
twisted lunge

vinyasa lowering to cobra
locust
dhanurasana with rolling play

balance awareness leg lifts in downdog
other side standing series
balasana

pigeon
supine tree
downdog 

pigeon other side
supine tree
bridge
body prayer bridge

supine gratitude rest
savasana

sit
Namaste!



Monday, August 17, 2009

Yoga Basics sub for Alana 8.17.09

Teaching in the evening has a different flavor than the morning. For one, I was a little tired as I had just finished a very challenging class at  Prototypes in Oxnard. It felt so nice to be at Lulu's. I rested on a bolster for about 30 minutes before class and designed this class from my supine bolster rest. It was really fun to sub Alana's class. Nice crowd. 

Legs up the wall with breath awareness
eye of the needle
wide leg stretch
other side
baddha konasana against the wall

supine tadasana
supine uttitatadasana

cat
cow
balasana
quarter dog
plank
downward facing dog

easy side plank
cat/cow
other side easy side plank
barrell roll

plank
downdog

tadasana
shoulder opener with strap
forward fold
hammock
tadasana

lunge salutes
lower to sphinx
lunge salutes with side bend
lower to cobra
locust
cow

plank
downward dog

tadasana
warrior 1
dandayamana bipaktapada janushirsasana
warrior III
tadasana

other side
from Warrior III standing splits

lunge
vinysana
balasana

bridge x2

eye of the needle

soothing heart meditation
sit

savasana

sit
Namaste!

Prototypes Treatment Center 8.17.09

This was my first class at Prototypes, a women's residential treatment center for drugs and alcohol in Oxnard. Teaching at inpatient facilities is a totally different dynamic that yoga studios. Most people don't want to be there; for most it is just another treatment modality and I am just another face. Its a challenge and intimidating from the getgo. 

I'd planned a very mellow class but I knew 10 minutes into it needed to be even LESS. As I looked into the eyes of these women, I recognized the fear, the bewilderement, the anger, and the anguish of trying to get sober. Today's class was not about poses, it was about honoring their space. About half way through the hour long class it became obvious to me that what needed to be done is to get them in supine to breathe, and just talk to them from the heart. Totally unrehearsed I tried my best to share the link between yoga and sobriety. I offered an easy spine twist after the breathing and everybody participated and moved with mindfulness. It was beautiful.

I have to rethink how to approach this class. Glad I stuck my big toe in the water today.

Seated side bend
forward fold 
other side

cat/cow (there is some inside joke here...they got super rowdy)
balasana


tadasana
uttitadasana
1/4 suns
1/2 suns
lunge salutes
lower to cobra after 2nd side
balasana

bridge
spine breathing
gratitude pose
savasana

sit 
Namaste
sign reports 1:1 answered questions

tadasana


Sunday, August 16, 2009

Strong Vinyasa 8.15.09

Uschi is back from India! Yipee! It was up in the air as to who would be teaching this morning, although I suspected it would be me. She just flew in from halfway around the world after all. I was so excited to see Uschi that my heart skipped a beat every time the door opened. As the clock approached 8.05 I figured she was not coming. It took a moment to switch into teaching mode so I took a little extra time at the beginning of class to ground. I didn't come in as prepared as I usually am.

My demo techniques need some work. I feel uneasy demoing most of the time. Not sure what that is about but its come up too many times to ignore.

Downward facing dog with breath
Balasana 
Sukasana

Om Namo Gurudev Namo (Craig was in class and really helps carry chanting!)
OM

3 part hamstring stretch

downward facing dog
tadasana
side bending with forward fold
other side with hammock

lunge salutes
lowering to cobra 3 breath
downdog

plank both sides

tadasana
OM
lunge
side angle with arm rotation
bound side angle
ardha chandrasana
standing splits
lunge
twisted lunge
step back to plank
rolling plank play

vinyasa
rest in downdog, balasana, or headstand (mixed bag today)

other side
balasana

hamstring stretch
3 legged dog with revolve dog option
vinyasa
other side
balasana

demo options for second set

tadasana
lunge
side angle
ardha chandrasana with natarajasana option
standing splits
lunge
twisted lunge
side plank with options
rolling plank

downdog 
vinyasa

downdog/balasana (all were in balasana...signaled to slow the pace a bit...)
tadasana
YAM

other side
vinyasa

from downdog 
pigeon
supine tree
other side

twisted root both sides

supine grounding and gratitide rest

savasana

sit
Namaste!

Friday, August 14, 2009

Strong Vinyasa 8.13.09

Still in my twisting and breathing explorations. The mind can tell so many untruths about myself and my body, but the breath always likes to play and is in love. Therefore, I like to stay breathing!
Had the Charlies Angels of yoga in class this morning, AKA, the three graces, and the female energy in class was pronounced. 

Heart opener on bolster
Breath awareness
OM
windshield wiper

eye of needle with twist
3 part leg stretch

kneeling shoulder shrugs
neck release
easy camel

toe torture
arch torture
toe stand
tadasana

side bending with forward fold
hammock

Lunge salutes
from second set lowering to 3 breath cobra
(I usually do balasana, cat/dog/barrell here but didn't today and think its a good thing)

downward facing dog 
twisted lunge salutes

tadasana
OM

warrior I
eagle arms
eagle/bowing eagle
tree
lunge
twisted lunge

slow vinyasa

rest in downdog, balasana, headstand (all took headstand play today)

downward facing dog with leg lifts/hip openers
other side

vinysasa
balasana

crow
release with windshield wiper
side crow
second set side crow/kundinyasana (sp? legs open in side crow)
windshield wiper
roll up to baddhas konasana

pigeon
twisted pigeon
mermaid play
supine tree

other side
twisted root from supine tree
other side twisted root

supported savasana

sit
Namaste



Thursday, August 13, 2009

Yoga for Recovery 8.13.09

This is the first time I've told a yogic story. I shared about the myth of Matsyendra. This is all stemming from my recent fascinations with twists, in my practice and in my life. Was heading again for crow/side crow but the energy wasn't congruent for that so I opted for pigeon/twisted pigeon. And, as always practice was really all about breath.

Heart opener on bolster with breath awareness
Myth of Matseyendra
windshield wiper
supine rest
eye of needle with twist
3 part hamstring stretch

kneeling shoulder shrugs
crawl/backstroke arms
neck rolls
easy camel with breath

toe torture
arch torture
toe stand
tadasana

side bending with forward fold
hammock
downward facing dog

lunge salutes
lowering second side to sphinx
cat/cow
barrell roll

downward facing dog
tadasana

lunge salutes with side twist
dowward facing dog between

tadasana

lunge 
warrior I
eagle arm stretch
eagle
step back to lunge
lunge with prayer twist (arms optional)

slow vinysasa
balansana

other side
balasana

pigeon
twisted pigeon
supine tree

other side
spine twist 

sit
Namaste
 


Tuesday, August 11, 2009

Yoga for Recovery 8.11.09

I've been enjoying going in at least an hour before class and playing on the mat and letting that practice be the bones of what I teach that day. Today I had all this fun play with twists ready to rock; more a level 2 of a 1-2 class that peaked with a side crow pose. As the practitioners showed up, it became clear that this wasn't an appropriate sequence. So I sort of had to wing another direction. 

This does happen from time to time and is used to scare me to pieces but now it is just a mild twang of panic. Thats a TWIST for me! 

Sukasana
breath/spine/heart awareness
OM

heart opener on bolster
3 part breath awareness
supine on floor rest

cat
cow
barrell roll
balasana 
1/4 dog

plank
downdog

tadasana

lunge salutes
second side lower to
sphinx
windshield wiper

downdog
tadasana

lunge

side angle with arm rotation
warrior II dance

slow vinyasa
other side

side angle
ardha chandrasana

slow vinysasa

balasana
windshield wiper
3 part supine leg stretch

bridge x2

supported bridge/viparita carne

easy spinal twist

supported savasana

sit 
Namaste!

Sunday, August 9, 2009

Strong Vinyasa 8.09.09

Used a lot from Friday's strong practice. I'm liking how it makes me feel when I've played with this practice privately on my mat. 

We moved through some fun and spicy vinyasa sequences. Breath was 'obvious' and it had a rocking sort of flow! Nice counterbalance with pigeon/supine tree. Really felt and yang/yin group energy. 

I stayed to practice in the 10A class and spent most of the time between classes in handstand against wall. Not sure what that was all about.  I felt really happy 'for no reason' and that's kind of a new thing for me. 


Seated spine awareness/heart opener
3 OMS

windshield wiper
3 part leg stretch breath awareness

easy camel
toe torture
toe stand

tadasana/uttitatadasana
standing side bend
forward fold
other side side bend

hammock stretch

downward facing dog
vinyasa with 3 deep breaths in updog/cobra

lunge
tiger pose
other side

downward facing dog

plank play
dowward facing dog

tadasana
YAM

lunge
side angle with shoulder opener
half bound side angle
ardha chandrasana
standing splits
lunge
twisted lunge
plank
rolling plank play

slow vinysasa

dowward dog/balasana/headstand

met in balasana
hamstring stretch/hanamunasana play with breath 
three legged dog
revolved dog with urdha dhanurasana option
other side
balasana

demo extended plank for option in plank second set

tadasana
YAM

lunge 
side angle 
bound side angle
ardha chandrasana with natarajasana play
standing splits
lunge
twisted lunge
plank play to extended plank
downdog 

slow vinysasa
other side 

after vinyasa
balasana/headstand/downdog option focused on breath

meet in balasana/3rd eye rest

pigeon
supine tree

downward facing dog

other side

twisted root both sides

supported savasana

sit 
Namaste!

Saturday, August 8, 2009

One Breath at a Time 8.08.09

Same song second verse as SWG, but a few changes in the sequence, flow and pace. I spent some time playing with Warrior I and III at the wall before class and I think it went a little smoother because I had a chance to break it down for myself. Charles played this amazing flute during savasana for us, which is always a sweet touch. 

Heart opener with breath awareness on bolster
OM
windshield wiper
supine rest on floor
supine uttitatadasana

cat
dog
balasana
quarter dog
barrell roll

easy side plank both sides

plank 
downdog

tadasana
YAM

lunge salutes with YAM
lower after second side to
sphinx
cobra
locust
reverse windshield wiper

downdog
tadasana

at wall
90 degree
warrior III
warrior I (almost forgot..had to go back to wall!)

step back to Warrior I
dandayamana bibaktapada straight back forward fold
warrior III

uttanasana
malasana

other side

tadasana
uttanasana
downward dog
balasana

roll to backs
windshield wiper

supported bridge with blocks
gentle heart opener over blanket

easy spine twist
savasana

sit
3rd step prayer
Namaste!




Stiff White Guys 8.8.09

I love the opportunity to substitute teach. Its always like a huge gift that flies out of nowhere. Although its a little scary and sometimes intimidating, I always find that gratitude melts that negative energy away. I took the early class which was subbed by Alana and it was lovely, so I was in a really great place, personally speaking, to share with the SWG class. 

Heart opener with breath on bolster
breath awareness
windshield wiper
supine rest

cat
dog
balasana with side stretch
1/4 dog
plank
downward facing dog

tadasana (totally forget uttitatadasana with side stretch)

lunge salutes
from second side

sphinx
cobra
locust

downdog
tadasana

at wall (Alana and I talked before class about these stretches so I used them for the first time, always scary, and it wasn't the smoothest thing I've ever done but I love this work at the wall and think its a great technique that I want to explore more. Thanks for the nudge Alana!)

right angle pose with breath
Warrior III left side
forward fold
malasana
other side

Warrior I at wall
other side

Tadasana at front of mat
step back to Warrior I
dandayama bipaktapada forward fold straight back 
WarriorIII
tadasana

forward fold to release

other side

malasana
eye of the needle both sides
easy spine twist

soothing heart meditation with breath

supported savasana

sit
Namaste!



Friday, August 7, 2009

Strong Vinyasa 8.07.09

Some demos are better than others. I wished I'd slowed down in extended plank demo to explain in a bit more detail. Totally forgot the useful detail of coming to the sole of the bottom foot, for example.

This sequence was what came out in my private pre-class play.


Sitting heart opener
3 OMS

windshield wiper
3 part leg stretch breath awareness

easy camel
toe torture
toe stand

tadasana/uttitatadasana
standing side bend
forward fold
other side side bend

hammock stretch

lunge
tiger pose
other side
lower to sphinx/seal

cat/cow
barrell roll

downward facing dog

plank play
dowward facing dog

tadasana
YAM

lunge
side angle with shoulder opener
half bound side angle
ardha chandrasana
standing splits
lunge
twisted lunge
plank
rolling plank play

slow vinysasa

dowward dog/balasana/headstand (all opted for headstand..it was a 'strong' strong class!)

met in balasana
hamstring stretch/hanamunasana play with breath (all opted for hanamunasana!)
three legged dog
revolved dog with urdha dhanurasana option
other side
balasana

demo extended plank for option in plank second set

tadasana
YAM

lunge 
side angle with shoulder opener
bound side angle
ardha chandrasana with natarajasana play
standing splits
lunge
twisted lunge
plank play to extended plank
downdog 

slow vinysasa
other side 

after vinyasa
balasana/headstand/downdog option focused on breath

meet in balasana/3rd eye rest

pigeon
mermaid play
supine tree

other side

twisted root both sides

supported savasana

sit 
Namaste!












Thursday, August 6, 2009

Yoga for Recovery 8.6.09

Breath! Breath! Breath! Tapping into internal intelligence and internal energy source. Moving very slowly, very deliberately


Heart opener on bolster with breath awareness
OM
windshield wiper

3 part supine leg stretch

lotus foot opener
easy camel with breath
toe torture
toe stand

tadasana
side stretch with forward bend
hammock

lunge salutes

lower to sphinx/seal

cat/cow with breath
barrell roll

downward facing dog

uttanasana
gorilla pose

tadasana

warrior I
eagle arms
eagle
warrior III
standing splits

other side
releasing to slow vinyasa

balasana

camel play
dancer's pose

pigeon
supine tree
other side

spine  twist

savasana

sit
Namaste







Wednesday, August 5, 2009

I found this quote posted on the studio wall of Yoga Soup in Santa Barbara. 

"It is not necessary to teach others, to cure them or improve them, it is only necessary to live among them, sharing the human condition and being present to them in love."  Charles de Foucould

Tuesday, August 4, 2009

Yoga for Recovery 8.4.09

There is a bouquet of roses and tubarose in the studio that smells SO good! 

I've been wanting to play with Dancer's pose for a while but kept running out of time. Natarajasana is such a sweet backbend and heart opener that I wanted to make sure there was some backbending and thigh lengthening before we played with the pose. All that and balancing on one leg!

I used to practice this pose all the time when I was practicing a lot of Bikram. It was always a challenge for me...I was always chasing the full expression of the pose, trying to straighten my back leg to full splits. I looks so beautiful. It was so impossible.

It was fun to teach this rather relaxed version. Today I'm OK that my  'full expression' has my back knee bent. I like to literally 'dance' with this pose and I tried to create the space for that idea in class today. I didn't really have a standing sequence pattern; this is the sequence that came out for me when I was playing on the mat before class and building towards Dancers pose. Think this needs some work still, but it turned out OK for today.

Heart opener on bolster
windshield wiper on bolster
supine awareness
supine spine curls
eye of needle
eye of needle twist

other side

sukasana side waist stretch
forward fold
other side
table top

easy camel with breath

toe stand
tadasana

standing side stretch both sides
forward fold
half arch

lunge salutes

from second side salute
sphinx/seal with lots of breath
cat/dog spine focus with breath

downward facing dog

tadasana
lunge
warrior I with swimming arms
eagle
slow step back to warrior i
peaceful warrior

slow yinyasa
other side
balasana

Camel play

lunge 
twisted lunge
hammock
lunge other side
twisted lunge
hammock

tadasana

Natarajasana play

Downward facing dog

balasana

windshield wiper

supine plow
viparita karni
plow
karni pedasana

one leg spine twist with reverse hip
other side

savasana

sit
Namaste!




Sunday, August 2, 2009

Strong Vinyasa 8.02.09

I've been playing around in my own practice in this base sequence. I end up at the wall in drop backs/walkups in the backbending portion of the sequence but don't feel I'm ready to share it in a teaching capacity yet. Would have liked to have done the soothing heart meditation/breath at the end before savasana but ran out of time. 

Sunday mornings have always been my most favorite time of the week. Always, like since I was a kid. (Well there were a few years when Friday nights were right up there....). For me its like this cool energetic mix where one week ends, and another begins. Sundays taste and feel like freedom.


Sit
Heart Centering
Om Namo Gurudev Namo

heart opener on bolster
breath awareness
windshield wiper
supine rest and awareness

Half boat stretch left side
seated wide hip opener
rock the baby
sukasana/half lotus
forward fold

table top
other side

easy backbend from kneeling-breath
toe torture
toe stand

tadasana
side bending 
open heart forward fold
Hammock


twisted lunge
low lunge
tiger
low lunge with quad stretch option

slow vinyasa

leg lifts with hip opener
other side lunge sequence

tadasana
Warrior I swimming arms
Peaceful warrior
side angle

slow vinyasa
other side

tree

Warrior I
Warrior II
side angle
half moon
standing splits
float to tree

other side

from tree, tadasana standing in the light

uttanasana
downward facing dog 3 deep breaths

balasana with 3rd eye rest

bridge x2 with Urdhva Dhanurasana option

Half happy baby
3 part leg stretch with twist

shining star rest

savasana

sit
Namaste!


Saturday, August 1, 2009

One Breath at a Time 8.01.09

Great energy in the room tonight! Was heading for vastistasana but it was too mellow and we never got there. It was more about really relaxing and breathing on a lovely summer Saturday evening. The class was like an energetic satsang and was very peaceful. 

Legs up the wall
Breath awareness
OM
eye of the needle at the wall
wide leg stretch at the wall
eye other side
baddha konasana at the wall

stretch out on back
windshield wiper
supine uttita tadasana

all fours
cat cow
barrell roll
plank 
downdog

easy side angle pose

tadasana
uttitatadasana
uttitatadasana with extended arms
YAM
easy lunge salutes

tadasana
lunge
side angle with shoulder opener
up to warrior II dance
trikonasana
forward fold

other side (forgot side angle yikes!)

from forward fold

tree 
other side tree

bridge with breath

viparita carne
plow

roll down to corpse

bridge

soothing heart breath and meditation

(planned to do a spine twist but everybody seemed very 'in the zone')

supported savasana

sit
3rd step prayer

Namaste!