Vinyasa Basics 9.29.09

Shoulder mischief showed up so I junked my plan for eagle arm play and focused more on hip openers. I wished I had 15 extra minutes to have shared supported viparita karani as it feels really good after this standing series. I was tempted to 'rush it' at the end, but resisted since 'doing to much' is one of the habits I'm trying to break. Moving at a mindful, deliberate slow pace is starting to feel incredibly delicious.

Watering the heart

supine rest

windshield wiper

eye of the needle with twist

cat

cow

balasana

1/4 dog

downdog

easy side plank with cat/cow vinysasa

lunge salutes 

lowering to sphinx/seal

other side

cobra 

locust

tadasana

warrior I

wide leg forward fold

Warrior III

tadasana

malasana stretch

other side

lowering to pigeon

supine tree

bridge with breath x2

baddha konasana

lotus foot rub

pigeon other side

supine tree

spine twist

supported savasana

sit

Namaste

Prototypes Treatment Center 9.28.09

Residential drug/alcohol treatment is incredibly intense. Today there was a feel of anxious exhaustion. I started our session with a check in, asking, 'from 1 to 10, how relaxed do you feel right now. One being totally chill, and 10 being very agitated'. All were in 5-7 range, confirming my suspicion. It seemed the perfect time to hone in the topic of learning to relax.

In the midst of class, after a few opening stretches and up to tadasana, one of the girls asked, 'so how DO you relax?' I offered the best remedy I know, which is to breath slowly and deeply just like we were practicing. And then added, "and pray". I suggested using the Serenity Prayer as a mantra, for example. This prompted a whole shift in the class, a door opened wide which was so cool. I could have never planned this class. After a group discussion, I put them down on their backs to practice breathing again, offered a relaxing body meditation,  and let them drift into savasana from there.

I polled the relaxation scale again at the end of class. 2-4. One 5. These girls are my teachers and the gifts of yoga are immense beyond my wildest dreams.

Check in poll 1-10

Supine rest

breath awareness

windshield wiper

eye of the needle

seated side bending

seated forward fold

cat

cow

balasana

easy side plank

tadasana

relaxation discussion. Q and A

supine relaxing meditation

savasana

sit

serenity prayer

poll 1-10

Namaste

Yoga for Recovery 9.26.09

I felt it super hard to ground tonight, and more in my head that usual. I didn't have my pre-class time to sit still for a few moments, and I think that's part of it. After class,  I had the most bizarre craving to dive into a pint of chocolate ice cream. But I didn't. I had five bites, lit a lavendar candle, washed my face, slathered my body with organic geranium-rose infused oil, and brewed a cup of licorace tea. After I write this blog I am going to tuck into bed with my dog and a new book a friend gave me about mudras. This is the best landing therapy I can think of at the moment.

Watering the heart (forgot to lower the block which is so nice to open the collarbones and throat)

OM

supine rest

windshield wiper

eye of the needle with twist

cat

cow

barrell roll

childs

quarter dog

plank

downdog

tadasana

YAM

lunge salutes

lowering to sphinx/seal

tadasana

lunge

side angle 

warrior II dance

trikonasana

side angle

slow vinyasa

other side

balasana (additional balasana between sets would have been better:note to self)

bridge

easy spine twist

savasana

sit

3rd step prayer

Namaste

Vinyasa Basics 9.24.09

Staying connected with the breath and the heart! Not only can we practice like this, but we can live like this!

Watering the Heart

breath awareness

supine rest

full body stretch

windshield

cat

cow

balasana with side stretch

1/4 dog

easy camel

toe torture

toe stand 

tadasana

side stretch

forward fold

side stretch

wide leg forward fold

hammock

tadasana

lunge salutes with hip circles, psos stretch

sphinx/seal

downdog

leg lifts

lunge other side

cobra

locust

tadasana

lunge

warrior I

eagle arms

eagle

warrior III

lunge (next time I'll try a hip release after this like bowing lunge/tiger

slow vinyasa

other side

releasing to pigeon

supine tree

breathing bridge

baddha konasana

pigeon other side

supine tree

spine twist

savasana

sit

Namaste!

Vinyasa Basics 9.22.09

Some days teaching basics is a challenge because I just want to get to the 'ahhhhh'. I sometimes tend to skimp on the 'effort' of the pose and favor the 'ease'. I feel my teaching was a little uneven today. 

Inspired by my new experience playing with 'heavy' hands in my own practice and continued fascination with breath. Fun series and several new faces this morning. Teaching at Lulu's is so cool.

After I wrote this I see that 'sliding' easy side plank might be useful to play with next time.

Heart opener on bolster

breath awareness

supine rest

windshield wiper

Eye of the needle twist series

cat 

cow

balasana

1/4 dog

plank

downdog

side plank

downdog

uttansana

tadasana

1/4 sun

1/2 sun

lunge salutes with hip circles and  psos stretch

lowering to sphinx/seal

reverse windshield

other side

lowering to 3 breath cobra

tadasana

OM

lunge

side angle

warrior II

triangle

side angle

twisted lunge

slow vinysasa

other side

balasana w/demo

downdog

OM

lunge 

side angle

warrior II

triangle

side angle

twisted lunge

vastistasana

slow vinyasa

end in balasana

bridge x2

easy spine twist

savasana

sit 

Namaste!

Yoga For Recovery 9.19.09

Inspired by a new seated sun salutation series I've been practicing,  Kira's grounding class this morning, and personal investigation with slow basic vinyasa. Chill! Aaaaaahhhhhhh!

Watering the heart 

windshield wiper

easy side plank with shoulder circles

cow/cat

other side 

vajrasana

slow seated sun salutation x 3

downward facing dog

leg curls

curled 3 leg plank

lunge

cresent

rolling cobra

downdog

other side leg curl/lunge sequence

rolling cobra

downdog

uttanasana

tadasana

lunge 

side angle 

trikonasana

extended side angle

low hip opener

slow cobra roll vinyasa

side plank

downdog

side plank

downdog

balasana

other side standing pose sequence

from low hip opener

downdog

balasana

vajrasana

lower to back

slow eye of the needle with side twist

viparita karani

corpse rest

other side eye of the needle series

bridge with breath

twisted root dual twist

other side

supported savasana

sit

Namaste!

 

Vinyasa Basics 9.17.09

About the breath, keeping the heart open, and grace. Poses were a place to practice that instead of the other way around.

I was going to do Warrior I to Warrior III in standing poses but went into side angle instead of Warrior I, so just made up a sequence on the spot. Think Warrior II would have been useful to add, in retrospect, before the twist. 

I am enjoying teaching a basic BASIC class. It helps me to root into my own practice deeper.

Two brick heart opener

4 part breath 

rest with breath

windshield wiper

seated

side stretch

cat

cow

balasana

childs

plank 

downward dog

easy side plank

plank

downward dog

uttanasana

tadasana

OM

1/4 sun

1/2 sun

lunge salutes

lowering to sphinx/seal

other side

lowering to cobra

locust

cat

plank

downward dog

uttanasana

tadasana

side angle

revolved lunge

downdog

other side

balasana

tadasana

tree breath

tree on block breath

slow sun to the earth

windshield wiper

bridge 2 x

gratitude rest

easy side twist both sides

savasana

sit

Namaste

Vinyasa Basics 9.15.09

Basic. Basic. Basic. I kept it simple today.

Heart opener on bolster

breath awareness

windshield wiper

cat

cow

balasana

1/4 dog

plank

downward facing dog

uttanasana

tadasana

OM

pelvis tilt

shoulder rolls

uttitatadasana

side stetch

forward fold

side stretch

wide leg forward fold

uttanasana

tadasana

1/4 sun

1/2 sun

lunge salutes

lower to sphinx/seal

cat

downward facing dog

other side lunge salute

tadasana

lunge

side angle with shoulder roll

warrior II dance

slow vinyasa

balasana

tadasana

other side

balasana

seated forward fold

roll to backs windshield wiper

eye of the needle

bridge x2

easy spine twist

supported savasana

sit

Namaste!

Prototypes Treatment Center 9.14..09

The class was too big today to hold it in our usual room, so we picked up our mats and moved outside on the grass. This created a whole new dynamic, even more distracting than inside. One of the first challenges is that I had to really speak UP. The grassy area didn't lend itself to a vinyasa style practice at all so it was more pose to pose than how I usually teach. Pulled out a very modified Bikram series and offered a very chill cool down. 

Windshield wiper (Not a good beginning pose on the grass)

Seated buddha tilt

Seated buddha twist

Seated side stretch

Tadasana

Uttitatadasana

side stretch both sides

forward fold

Horse stance

Eagle arms

Easy Eagle

other side

Warrior II dance (beautiful warriors today with nice holds!)

Trikonasana

Tree

Cobra

Locust

Bow

Camel play

Balasana

gratitude rest

Savasana

Sit

Namaste!

Yoga For Recovery 9.12.09

The class consisted of yogis with long term yoga and recovery practices. Incredible amount of grace in the room tonight.

Sit

3rd step Prayer

OM

windshield wiper

3 part spine hamstring stretch

cat 

cow

tadasana

shoulder rolls

1/4 sun

1/2 sun

lunge salutes

lowering to sphinx/seal

reverse windshield wiper

tadasana

lunge

side angle pose

triangle

rotated triangle

lunge

downward dog

slow vinyasa

lowering to cobra/locust

cat/cow play

balasana

other side standing sequence

slow vinyasa

tadasana

side stretch

lunge

pigeon

supine tree

baddha konasana forward fold

pigeon other side

supine tree

easy side twist

supine gratitude rest

savasana

sit

moment of silence

Namaste

Vinyasa Basics 9.10.09

Had a request for headstand in this morning's class. Second request for this pose this week with Saturday's group. Coincidentally (or not), Kira has been teaching headstand, and headstand was featured in the anusara workshop last weekend. Its headstand madness!

Sit

Breath awareness

windshield wiper

slow eye of the needle play with twist

twisted box option

other side

tipping Buddha side stretch/breath flow

toe stand

tadasana

side stretch

forward fold

side stretch other side

wide leg forward fold

hammock

prasrita padahastasana play with rolling into toes and touching top of head down

lunge salutes

downdog

3 leg dog hip opener both sides

other side lunge sequence

lowering to cobra

locust

bow (bendies in class today)

downdog

uttansana

tadasana

standing headstand play and breath

lunge

side angle with shoulder opener

bound side angle

ardha chandrasana

standing splits 

lunge

slow vinyasa

other side

balasana

shoulder wrap with block

headstand prep

3 blocks at wall

headstand play center of the room

balasana

windshield wiper

roll up to ardha matseyendra with neck rolls

cow face/eagle arms with tipping

cow face/cow arms forward fold

pachimotanasana

other side

wide leg forward fold

wide leg side stretch

baddha konasana

lotus foot rub

restorative baddha konasana

restorative savasana

sit 

Namaste!

Vinyasa Basics 9.08.09

With the schedule change and the addition of this new class, I feel like a brand new teacher (again). Its always a little scary but I'm coming to really appreciate the learning and self study that new teaching opportunites open. 

I sat with these questions:

What is vinyasa?

What are the essentials of vinyasa?

What does vinyasa mean to me?

Why do I like vinyasa?

How do I create smooth transitions?

What are some fun poses to 'vinysasa'

There are a lot of things that have come up for me and I was beginning to get overwhelmed. I remembered to start where I start, and today was the day of a new beginning. Here's what we did:

Heart opener on bolster with breath awareness

Notice the organic breath, how it moves the body

Breath is the most important thing; the poses compliment the breath, not the other way around.

Windshield wiper

supine rest

Cat/dog 

spine vinysasa

balasana

quarter dog

(meant to do easy side plank...forgot)

all fours

breathing to downdog

downdog party

uttanansana

tadasana

OM

Ribcage/Ujjuyi breathing

1/4 suns

1/2 suns

slow lunge salutes with blocks

lunge salute vinyasa

step back to Warrior II dance

other side

wide leg forward fold

horse with eagle arms

eagle

transistion to lunge

plank

cobra

cat

downdog

tadasana

Warrior II

triangle

other side

forward fold

horse

eagle arms other side

eagle

slow vinyasa

balasana

transition to backs

windshield wiper

roll up to ardha chandrasana

roll back to eye of the needle

other side

Bridge x2

resting sacrum landing

resting heart landing

savasana

sit

Namaste!

 

Prototypes Treatment Center 9.07.09

Labor Day is a holiday for the Prototypes gals so yoga class was an optional activity today. Given there is not a lot of 'free' time in treatment, it was really neat that a group showed up. The overall dynamic was a little different because each of the girls in class today wanted to practice. I took the opportunity to dive in a little deeper with the practice. 

Class is only 60 minutes and I am learning not to do too much or to rush to make it all happen. Its good practice for teaching as well as for me personally in my life off the mat.

Supine 3 breaths

Rocking windshield

supine uttitatadasana

cat

cow

balasana

1/4 dog

plank

downward dog

uttanasana

tadasana

side stretch

forward fold

tadasana

udjaii breath

lunge salutes

lowering second side to sphinx/seal play

cow

plank

downward facing dog

uttanasana

tadasana

lunge

high lunge

dandayamana bipaktapada janushirsasana

warrior III

tadasana

malasana

other side

from malasana

rocking buddha

windshield wiper

bridge with belly breath

(demo)

bridge with belly breath

resting gratitude pose

savasana

sit

serenity prayer

Namaste!

Yoga for Recovery 9.05.09

Just flew in from 6 days in Chicago. All day travelling I tried to wrap my head around what I wanted to teach this evening; nothing was jumping out. I asked peeps 'what would you like to play with tonight?'. Headstand!

I was grateful for the suggestion. I had two with neck mischief so I was glad to practice with out the head on the floor in Kira's class so I riffed off of that. 

Ended up being a class about courage and willingness. Headstand can be scary.

Heart opener over bolster

windshield wiper

supine uttita tadasana play

all fours shoulder play

cat

cow

childs

quarter dog

easy side plank

plank

downdog

forward fold practicing with tipping weight in toes

balancing uttita tadasana

tadasana breathing both sides of the body

YAM

lunge salutes

lowering second side to sphinx

barrell roll

sukasana

neck stretches

downdog

tadasana

warrior I (focus on neck relaxed)

Warrior III (focus on spine long)

other side

tadasana

upside down headstand play

slow vinyasa

all fours

headstand prep

headstand play (3 block option)

balasana

bridge

easy spine twist

supported savasana

sit

Serenity Prayer

Namaste!

spontaneous sit!