Vinyasa Basics 10.27.09

Yoga is richer for me after the Crib. One of the peeps today described the feeling so well, "the teachings were so concentrated. I need to add at least 3 cans of water". I get that!  And I am grateful for the amazing experience of Lulu's Crib and feel so blessed I was able to attend and be in the mix of magic. Tues AM is the first class in Lulu's after the Crib and I felt the whole space infused with powerful traces of the great teachers who were in the space during the event. 

I have been particularly struck with Shiffman's free form class. I have enjoyed playing on the mat more than ever. I also am finding more courage not only to feel my body, but to share some of the uniqueness and offer it into the classes. Today I taughted Dancer's pose in a totally new way, right from my own experience and right from my heart. 

Talked about the breath as the ultimate authority.

Heart opener over bolster

breath awareness

OM

windshield wiper

supine leg stretches and spine curls

sukasana

spine curls

forward fold

table top

other side

neck rolls with breath

seated awareness and gratitude infusion

downdog

tadasana

lunge salutes

tadasana

YAM

lunge

Warrior I with shoulderblade rest

standing sep leg forward fold

Natarajasana

Uttanasana

Malasana

windshield wiper

tadasana

second side

supine baddha konasana

seated baddha konasana with forward fold

pigeon

forward fold

supine tree

bridge x2

other side

savasana

sit 

Namaste!

Prototypes Treatment Center 10.26.09

Most of the girls were off property for a retreat so class was small; only six of us. Also, another dynamic, the dining room floor was being worked on so our usual room was filled with the tables and chairs. It was a beautiful day so we took our class out of doors under the shade of a oak tree. Switching venues at the last minute is somewhat unsettling, and it cut into about 15 mins of our hour together. 

Once settled, the setting was lovely, however it is a somewhat difficult to hold the group attention because there was a lot of activity on the front porch with work trucks and two new arrivals. I tend to let the ones who 'must' check it out look, as eventually they make it back to focusing what's up on the mat. I have to be more emphatic than usual to draw attention back to the mat and it jars my own attention and flow a bit, but its good practice in teaching to stay fresh and in the moment.

We are all getting more comfortable with each other, so in that way, teaching here is getting easier.

Check in

sukasana

side bending

gentle seated twist

supine

leg stretches a la Shiffman with hip lift and flexed foot lengthening

cat/cow all fours (this is the last time. It is triggering)

balasana

quarter dog

plank downdog

tadasana

pitcher's arm rolls

hand/arm shake

foot leg shake

other side

uttanasana

windshield wiper

sphinx

reverse windshield wiper

sphinx/seal 

locust

reverse windshield wiper

soothing heart meditation (was not very effective outside) Not sure this is appropriate for these peeps in general, as its too loose in structure.

Savasana

One word 'how do you feel?' check in. One girl said 'irratated and worried about preparing dinner'. (She was on dinner duty that evening). I loved her raw honesty.

Prototypes Treatment Center 10.18.09

Many of the girls today were scheduled for drug court during our yoga hour. However, there was a shooting (!) at Juvenile court, so all the Ventura courts were  shut down. For a variety of reasons, tension at prototypes was pronounced today.

Yoga class was packed today. In fact, there were not enough mats to go around and there was hardly any space. Last class the use of a whiteboard for discussion followed by a short asana practice worked well, and this format was particularly useful today. I had a hit in my morning practice to teach the three levels of relaxation, and continue our discussion of the link of body, mind, and spirit. It was appropriate for the mood today.

I asked a lot of open ended questions. These women are very smart and it was so cool to hear answers come from them, not ME blabbing (although there was a bit of that too).

I've started teaching here in bluejeans. A further reminder to myself that yoga and teaching is much more than asana, outfits, props, or fancy studios.

Supine 3 breath

Eye of the Needle play

Sukasana

Easy side bending

seated side stretch

other side

forward fold

seated twisting

Bridge x2

Savasana

sit

Namaste (but didn't use the word Namaste)

ps-In the group therapy session I assist, called Healing through Music (It is SO cool!), the counselor asked that I lead a 20 minute relaxation to classical music because she sensed the girls needed more chill time today. The word 'RELAX' in big bold letters stayed on the whiteboard after yoga class and through the afternoon. It was still there when I left at 6PM!

Yoga for Recovery 10.17.09

Sweet group. Charles played his flute for us in Savasana. I'd worked all day on the Crib crew schedules. It inspired some talk about PRIA.

Legs up the wall

OM

Wall eye of the needle

Wall wide leg stretch

Wall baddha konanasana

Supine Uttitatadasana

Sukasana

spine roll

forward fold

pachimotadasana

gentle three part spine twist

chin mudra rest

other side

Barrell roll

plank 

downdog

Uttanasana

utkatasana

tadasana

YAM

lunge salutes with cobra and locust

lunge

side angle

trikonasana

twisted lunge

easy vinyasa

balasana

eagle arm play in vajrasana

other side standing

balasana

bridge x2

soothing heart meditation

supported savasana

easy twist

sit 

Namaste!

Vinyasa Basics 10.15.09

Forgot to blog this after class; playing catch up here.

Heart opener on bolster

breath awareness

OM

windshield wiper

3 part leg stretch with strap

sukasana

spine rolls

forward fold

table top

other side

tadasana

side stretching

lunge salutes with hamstring stretch and hip circles

tadasana

lunge

side angle

bound side angle

ardha chandrasana

standing splits

uttanasana

other side

bridge x2

supported savasana

(forgot spine twist to exit savasana...)

sit 

Namaste

Casa de Esperanza: Dual Diagnosis

First class at this dual diagnosis treatment facility. I was informed it would be a class mainly of schizophenics. I did some research in advance and was able to find some useful information online. This is a good article, for example:

http://www.yogamag.net/archives/1997/esep97/schizo.shtml

I also consulted with my teacher Kira and my friend Lisa, who has taught to this population. The main thing to avoid is a deep meditative state; keep them grounded in the body. I didn't hold the postures very long, kept a gentle pace in the practice and stayed tethered to the present moment with the use of voice. Kept a watchful eye to make sure no one 'drifted'. 

This was a 'trial run' class. This facility has never incorporated yoga into their program, and I've never taught to schizophrenics. Only one person in the class had ever practiced.  It was an experiment for everybody!

The facility didn't have mats or any props, so we used towels as mats,  and cushions from the couches as bolsters. It limited my choice of asana even more, which turned out to be just fine. Less was the perfect ticket. 

Yoga is a beautiful thing for this group. It was a lovely experience and the facility asked to make it a regular program. Yeah for Yoga!!!! 

I feel incredibly blessed to begin this path together with Casa d'Esperanza.

Our hour practice today was:

Introductions

easy side bending

seated side stretch

forward fold

pachimotadasana

other side

table top

cat

cow

balasana

1/4 dog

tadasana

1/4 sun

1/2 sun

hip rotation exploration

Warrior II dance both sides

wide leg forward fold

trikonasana both sides

wide leg forward fold

malasana

windshield wiper

supported savasana with guided relaxation

sit

Namaste!

Vinyasa Basics 10.13.09

Cold and rainy morning. Was feeling Ardha Chandrasana to Standing Splits, so built sequence around that. Was heading to tree play and standing ardha c but not enough time. Would have liked to have supported viparita karani at the end, but not enough time so opted for 2x2 juicy twisted root.

This is a challenging standing series. I like it but I need more time for this segement. Will rework for a later class. 

We listened to the raindrops post savasana. The rain made beautiful sounds!!

Sukasana

breath awareness

OM

OMMMMMMMMM

windshield wiper

extended leg stretch with strap

other side

sukasana

forward fold

table top

other side

tadasana

side stretch

forward fold

side stretch

wide leg forward fold

lunge salutes with hamstring stretch

lowering to sphinx/seal

other side

cobra

locust

bow and bow roll

tadasana

lunge

side angle with shoulder rotation

bound side angle

ardha chandrasana

standing splits

uttanasana

malasana

windshield wiper

other side 

bridge x2

twisted root 2x2

savasana

sit

MMMMM

MMMMM

MMMMM

Namaste

Yoga For Recovery 10.10.09

Saturday at 6P. No place I'd rather be! 

Heart opener on bolster

breath awareness

windshield wiper

Eye of Needle with twist

sukasana

forward fold

table top

other side

seated twist

chin mudra rest

other side

tadasana

lunge salutes with hip circles

sphinx

seal

other side

cobra

locust

tadasana

lunge

side angle

lunge

twisted lunge

balasana

other side

bridge x2

supported baddha konasana

supported savasana

sit

Serenity Prayer

Namaste!

(spontaneous sit YUM!!!!)

Vinyasa Basics 10.08.09

Relaxing the belly practice. Deep slow breathing. 

I think I'm finding my time culprit in pre-standing series. 

Heart opener over bolster

Breath awareness

Belly breathing

windshield wiper

Eye of the needle with twist

other side

spine rocking

sukasana

spine rolls with breath

forward fold

tabletop

pachimotanasana

other side

uttanasana

utkatasana

tadasana with balance and utkatasana version

side stretch 

forward fold

other side

wide leg forward fold

lunge salutes with psos stretch and hip circles

lower to sphinx/seal

cat/cow/barrell roll

downdog

other side

lowering to cobra

locust

dhanurasana

tadasana

lunge

warrior I 

eagle arms

eagle

lunge

twist

slow vinyasa

other side

baddha konasana

pigoen

supine tree

other side

supported savasana

easy spine twist

sit

Namaste

Just Sit There. 10.07.09

Techically speaking, I didn't teach this class but I believe this sequence belongs in this blog. Kira holds the space and directs us to move in our own practice 20 or so mins before we sit. I really enjoy it and I don't miss 'Just Sit There' if I'm free on Wednesday's at  7P.

Tonight I was feeling a little achy (I think I'm coming down with the flu), and a bit heady with some projects all activating at one time. I needed some breathing room to sit. This was very effective for my session tonight.

Downdog

Long holding lunge salutes

windshield wiper

eye of the needle with twist

standing splits

hanumanasana

seated twist with neck roll

cow face with eagle wrap and neck stretch

forward fold

other side from Eye to Cow Face

sit

Savasana

sit

Namaste

Vinyasa Basics 10.06.09

I was out of town this weekend and it was SO lovely to walk into Lulu's early this morning. I played around on the mat, but it was hard to come up with a full formal class sequence. Usually this freaks me out, but today I was OK with it. I didn't force it. I prepared best I could, said a little prayer asking for guideance and to be of service to whoever showed up, and voila, right as I finished my moment of silence, the door opened and people started showing up. I was so happy to see everybody! I've only been gone 3 days but it felt like ages!

I am working on standing series. Trying to find room to offer two sets. Kira gave me some tools so it is fun to play. Today I had even less time than ever???? Hummm.....?????

I felt incredibly lucky to be at Lulu's. It is how I feel in general, but this morning was particularly pronounced. Gratitude followed me all through my day!

Heart opener on the bolster

breath awareness

OM

windshield wiper

supine rest

Eye of the needle with twist

spine rock

sukasana

seated spine opener with forward fold

seated spine twist

YAM

table top

pachimotadasana

other side

uttanasana

utkatasana

tadasana

side bend with forward fold

other side

wide leg forward fold

lunge salute with hip circles and psos stretch

sphinx/seal with belly breath

cat/cow/barrell roll

downdog

other side with heart opener and OM

cobra

locust

bow

tadasana

lunge

side angle with arm rotation

warrior II dance

trikonasana

side angle

lunge

slow juicy vinyasa

balasana

other side

bridge x2

twisted root both sides

savasana

sit

Namaste

Prototypes Treatment Center 10.05.09

I opened with a discussion of the link between the three levels of conciousness in yoga philosophy (physical, energetic/emotional, spiritual)with the definition of alcoholism as described in the Big Book of AA. Tried something different today; I wrote notes on the white board. I think the visual was very effective. There was full participation in the discussion, and a lot of good personal examples shared. Reviewed HALT in light of the three levels. 

We used the three levels as a check in: "How do you feel physically, emotionally and spiritually". This is a great tool not only for peeps to connect with the different layers, but also to help me guide the asana portion of class. Today most were very low, heavy energy. I saw energy begin to lighten up mid class with the practice, and at the end there were lots of smiles. 

First time there wasn't a bolt for the door at the end of class.

The gifts of time and repetition are blossoming. The girls are beginning to open up to me and I love spending time with them.

Discussion and check in

Supine uttitatadasana play

Supine arm/head/breath play

Sukasana

tilting Buddha

twisting Buddha

seated side stretch

forward fold

other side

uttanasana

tadasana

Warrior II dance

both sides with forward fold

Eagle arm play

both sides

Shake/dancing Shiva

tadasana

roll back to supine

windshield wiper (wished for easy spine twist but not enough time)

savasana

sit

check in

Namaste!

1:1 return sign in sheets

Vinyasa Basics 10.01.09

Vinyasa "to place in a special way". Practiced with keeping the heart open and breath easy and flowing.

Watering the heart. (Three peeps went straight to the pose even before class started! This heart opener DOES feel really nice)

OM

supine rest

windshield wiper

eye of the needle with twist (was going to try a gentle bridge between sets but forgot)

spine rock

seated spine curl with forward fold

table top

pachimotadasana

other side

uttanasana

tadasana

standing side stretch

forward fold

other side

wide leg forward fold

hammock

low twist

lunge salute with psos stretch

lowering to sphinx/seal

reverse windshield wiper

downdog

other side

tadasana

YAM

lunge

side angle prep with tail exploration, shoulder circles

warrior II dance

Peaceful Warrior

high lunge

lunge

twisted lunge

slow vinyasa lowering to cobra

locust

balasana rest

barrell roll

other side standing sequence and vinyasa

downdog

balasana

navasana

windshield wiper

bridge x2

supported bridge/viparita karani/heart opener

savasana

(as I write this think next time I'll offer a gentle twist exit)

sit

Namaste!