Strong Vinyasa 11.29.09

I woke up early this morning and jumped into some (not so fun) paperwork. In one of my working files, I happened on to a mantra sheet (which was totally misfiled by the way). I was completely drawn to the mantra Aham Prema which translated to 'I am Divine Love'. Closing my eyes, I inhaled Aham, exhaled Prema for several minutes. Then I blew off the rest of my paperwork and went into the studio early to practice. The mantra was still singing its sweet song by the time I got to Lulu's so I took the mantra as the basis of the practice for the whole class today. 

There was a request for hanamanasana. This is the combo of who showed up, Aham Prema, and Hanamanasana.  

Seated

shoulder shrugs

easy neck rolls to clear the channel between the head and the heart

spine alignment with breath

3 OM's

windshield wiper

supine hamstring stretch with strap

easy side plank

cat/cow/barrel roll

other side

downdog

tadasana

Angeli mudra Aham Prema

lunge salutes with tiger pose

vasistasana play

tadasana

lunge

side angle

trikonasna

side angle

twisted lunge

vasistasana

vinyasa

other side

downdog/balasana

balasana

Hanamanasana play

side saddle stretch 

side saddle twist ( I think I messed this up today..it felt off, and usually it is smooth as silk???)

bridge

supine baddha konasana

bridge or urdha dhanurasana

sacrum landing, heart landing

savasana

sit

Namaste!

Yoga for Recovery 11.28.09

Forgot to blog after class last night. Best I can recall, here is what we practiced. We talked about noticing how we feel and connecting to ease and serenity.

I noticed that the most difficult pose tonight seemed to be the supported bridge. Sometimes it is hard to communicate the landing of a restorative pose. But I also noticed that those who had practiced this pose before didn't struggle so hard. It is evidence that it is true that relaxation takes practice.  

Not only have I observed this as a teacher, but also as a practitioner.

Sukasana

breath awareness

3 OM's

eye of the needle

3 part spine twist

table top

paschimotadasana

other side

uttanasana

tadasana

lunge salutes with cobra/seal

tadasana

lunge

side angle blueprint

triangle

extended triangle

extended side angle 

lunge

downdog

slow vinyasa with emphasis on cobra

balasana

second set add on twisted lunge

from balasana

side saddle stretch

side saddle twist

bridge x2

supported bridge on blocks with heart opener

savasana

sit 

Serenity Prayer

Namaste!

Strong Vinyasa 11.27.09

Post Turkey day class. Felt like a great idea to start standing and breathe!!!

Tadasana stretch

Standing side stretch

forward fold

other side

wide leg forward fold

hammock

uttanasana

lunge

downdog

cobra

cow/cat/barrell roll

other side lunge

locust/bow

downdog

tadasana

OM

lunge salutes with tiger pose

downdog

vasistasana play

Seqeuence I

tadasana

lunge

side angle blueprint

warrior II dance

peaceful warrior

slow vinyasa

other side

Sequence II

lunge

warrior II

peaceful warrior

extended side angle

twisted lunge

vasistasana

vinysasa/childs/headstand

other side

balasana

side saddle side waist stretch

side saddle twist

windshield wiper

cow face with shoulder rest

cow face with eagle arms

reverse prayer

box

forward fold

other side

windshield wiper

bridge

supported bridge/viparita carne (threw this in last minute...sort of rusty in intstructions here)

twisted root

savasana

sit 

Namaste!

Vinyasa Basics for Thanksgiving Day!! 11.26.09

This was the sweetest Thanksgiving morning I 've EVER had. Namaste to all you Thanksgiving morning yogis.

Heart opener over bolster

Breath awareness

gratitude meditation

OM

Windshield wiper

Eye of the needle

sukasana

Three part spine twist

table top

paschimotadasana

other side

uttanasana

tadasana

1/4 sun

1/2 sun

lunge salutes

sphinx/seal

lunge salute

locust variation/bow

tadasana

lunge

twisted lunge

hammock

horse with eagle arms

eagle

warriorIII

standing splits

uttanasana

slow vinyasa

other side

downdog/balasana/vinyasa free form

balasana

side saddle side waist stretch

side saddle twist

bridge x2 (urdhva dhanurasana option)

sacrum rest

gratitude meditation

savasana

sit

Namaste!

Vinyasa Basics 11.24.09

I've been feeling a nervous energy the last few days. I has really helped to to move a lot on the mat with a very strong practice. I came in early today to plan for class and had another one of those strong practices. Good thing because I was all chill by the time VBasics started. I Had requests from the class for a mellow practice today.

Basic flow, nothing fancy....

Heart opener over bolster

breath awareness

OM

windshield wiper

eye of the needle

sukasana

3 part spine twist

table top

paschimotadasana

other side

uttanasana

tadasana

lunge salutes

sphinx/seal

sphinx with bended knees

downdog

other side

locust play

downdog

tadasana

lunge

side angle prep

triangle

extended triangle

side angle

slow vinyasa

balasana

other side

side saddle stretch

side saddle twist

bridge

supine baddha konasana

bridge

sacrum landing

easy spine twist

supported savasana

sit 

Namaste

Prototypes Treatment Center 11.23.09

Building on our discussion of subtle energy from last week, we had a long discussion about addiction as a prana deficiency syndrome. This idea was presented at the Yoga for Recovery retreat at the Sivananda Ashram by Durga. We talked about the five senses as gateways to prana and charted each sense with its corresponding sense organ, potential pitfalls for losing prana in each, as well as building. I'd hoped to do about 15 mins of asana but we only had  time for side bending (an experential exercise in increasing prana in the sense of touch (sense organ, the skin). We closed with each participant naming one way in which they could increase their prana. Some of the tools mentioned were pausing before responding when angry, sharing stories in group or AA, enjoying the sunset, smelling the ocean, walk away from gossip, meditation, take a walk in nature, smelling the roses.

These techinques are often presented in addictive disorder counseling as 'safe coping' skills; it was fun to introduce them from a yogic perspective...it sounds less clinical (in my opinion). 

The idea for this yoga counseling session was prompted by K's class this morning about muladara bandha and leaking prana. I don't believe peeps are ready for the bandha instruction but had a hit they would enjoy an introduction to prana and how to affect it.

During class the girls  lent me a book called "Were all doing Time" by Bo Lozoff. "Its a prison book", they said, "that talks about all this stuff you talk about. I am reminded of the welcome card from the Crib that said "we are all here to help each other" and think working with the Prototypes girls is pretty darn cool.

Prana discussion

Charting prana with senses and real world examples

Sukasana side bending

Name one prana increasing activity that you would use (really!)

Strong Vinyasa 11.22.09

Totally ran out of time. Had a request for heart opener over bolster to begin (and spaced out making space for that in the class flow).  Ooops.

Was planning to go into titibastana (sp?). I guess if I can't spell it, its a good thing we didn't get there.

I'm less uptight about it all and grateful for the experience so I'll plan better next time. I am having a really good time and thouroughly enjoying whoever shows up. Lulu's is the coolest place on the planet to teach.

Heart opener over bolster

breath awareness

OM

windshield wiper

eye of the needle with happy baby and supine pigeon

slow 3 part Ardha matsendrasana

Box

forward fold

table top

paschimotadasana

other side

tadasana

1/4 suns

lunge salutes with tiger pose

sphinx/seal

other side

cobra

downdog

tadasana

angeli mudra

anoint the mat

tadasana

OM

lunge 

twisted lunge

horse with eagle arms

eagle  

Warrior III variation

utanasana (kept calling it paschimotadasana for some reason today??)

lunge

slow vinyasa/downdog/balasana

other side

free form 

bridge

sacrum rest

gratitude meditation

savasana

sit

OM

Namaste!

Yoga for Recovery 11.21.09

Seated

OM

spine rock

forward fold

table top

paschimotadasana

other side

supine leg stretch

downdog

easy side plank

tadasana

OM

simple lunge salutes

sphinx

seal

tadasana

lunge

side angle

trikonasana

extended side angle

cresent

slow vinyasa

tadasana

angeli mudra

other side

balasana

side saddle stretch

side saddle stretch

windshield wiper

bridge x2

easy spine twist

Savasana

sit

OM

Namaste

Strong Vinyasa 11.20.09

Following your heart might be the strongest vinyasa of all!

Offering and holding space for a few mins of freeform is a little scary but I think it is such a powerful practice to offer. Today, my fav part of class was freeform.   

We went into savasana right after freeform. I think what might be nice for future classes is to come back together for some sort of closing piece before savasana. Or not. Something to investigate. OM!

Seated

3 OM's

windshield wiper

Eye of the Needle with Happy Baby and supine pigeon

easy bridge

other side

Ardha matseyndrasana 

box

forward fold

other side

uttanasana

tadasana

standing side bending

forward fold

other side

wide leg forward fold

lunge salutes with tiger pose

sphinx

seal

barrell roll

other side

locust variation to dhanurasana

downdog

tadasana

angeli mudra

walk forward

tadasana

lunge

twisted lunge

hammock

horse with eagle arms

eagle

warrior III variation

standing splits

malasana variation

lunge

slow vinyasa

balasana/downdog/headstand

balasana

other side

slow vinyasa

freeform!

savasana

sit

OM 

Namaste!

Vinyasa Basics 11.19.09

About finding and celebrating space within.

Note to self: I rushed the second set of cool downs. Its yummy and fun to linger here. 

Sukasana

4 part breath awareness

OM

windshield wiper

Eye of the Needle with Happy Baby and supine pigeon

Sukasana

easy spine twist with side bending

table top

paschimotadasana

other side

malasana with stretch

uttanasana

tadasana

OM

lunge salutes

sphinx/seal

other side

locust/bow flow

tadasana

anointing walk forward

tadasana

lunge

twisted lunge

hammock

horse with eagle arms

eagle

warrior III

standing splits

malasana

mouse/crow

lunge

vinyasa

balasana/downdog

balasana

other side

downdog/vinysas/balasana

balasana

windshield wiper

cow face with shoulder rest (hands interlaced, palms facing up, elbows bent, top of hand to top of head)

reverse prayer or elbow clasp

paschimotadasana

other side

twisted root

Savasana

sit

Namaste!

11th Step Meditation-5 part Series

Class 2. Cool!

Set Aside Prayer

OM

windshield wiper

easy Eye of the Needle

easy seated side bending

sit

Reading from 12x12 on Step 11

Share

Serenity Prayer

Namaste!

Vinyasa Basics 11.17.09

Going from memory...forgot to blog after class. 

I was practicing before class to get inspired, had a few show up about 20 mins early. I didn't get clear about what to teach so the series was way too long as it came out...I just kept flowing. It was OK for today, but not something I'd do on a regular basis.

Lovely group...lots of 'new' folks aren't so 'new' anymore.. this Vinyasa Basics quarter is a lot of fun!

Heart opener over bolster

OM

Windshield wiper

Eye of the needle with half Happy Baby

Twist with side bend

table top

paschimotadasana

other side

fours palm press

plank

downdog

1/4 sun

1/2 sun

lunge salutes

Tadasana

Angeli mudra

lunge

twisted lunge

hammock

horse with eagle arms

eagle

tree

warrior III

standing splits

malasana variation

vinyasa

other side

windshield wiper

bridge x2

sacrum landing, heart landing

gratitude meditation

savasana

sit

Namaste!

Prototypes Treatment Center 11.16.09

We had so many in yoga today, we didn't have enough mats, nor even enough floor space or chairs. Its always a little chaotic, people getting called out for 1:1 sessions, people coming in late from court or parole hearings, etc. This is  very busy working treatment center! It makes for certain inherent challenges for teaching yoga. 

There were at least 25 today, maybe more and it was unusually rowdy. I started with a check in to get everybody to settle down. One girl had a headache due to quitting coffee, so we talked a bit about nicotine and caffiene, minor details in the early phase of recovery, in my opinion. But I shared some of the info about these drugs (yes! Caffiene and nicotine are drugs) and my experience in quitting them using the techniques of yoga (again). It was the most quiet the room was all day. I'd like to think I'm planting seeds about coffee and cigarettes, but I think they might be asking personal questions because they are stalling getting into the meat of group. Either way, I like to keep my stories as brief as possible and turn it back to focus on them.

By the time we finished check in and it was time to move...there was NO physical room  for anything. We did some breath awareness, and then I had them all stand up and we did heart tapping (NOT appropriate to tap the arms..very triggering), and played with the subtle energy and prana ping pong. To my suprise and delight, many of them we able to access this. From there I had them sit back down and spent the rest of the class talking about the subtle energy and the CNS sympathetic and parasympathetic nervous system. One of the main points I offered for consideration was to begin to trust one's intuition...noticing when they pick up danger (or positive) subtle energy signals. Also, about being responsible for your own subtle energy. We had a little bit of discussion around this idea.

There were a handful (at least) who think I'm a kookie yoga teacher, I'm sure. I get challenged with rolling eyes and crossed arms. But then again, there are others who consider this possibly interesting and useful information. It was the best I could do for today.

Sometimes I didn't know what to say. So I followed Shiffman's example from Friday night at the Crib and paused. It was kind of cool. Either I'd have a hit of where to go next, or someone would ask a question.

Check in

Breath awareness

4 part breathing

abdominal breathing

tadasana

side bending

heart tapping

prana ping pong

discussion: Subtle energy

CNS

(Just had an idea as I was writing this! I think OM would be a great class if it is very crowded like this).

Stong Vinyasa 11.13.09

Towards the end of class I had oodles of time left. As they settled into savasana, it hit me...I totally forgot to do the plank play I had planned as support and understanding of the vinyasa. Ooops.

Downdog

Breath awareness

Balasana

Sukasana

3 OM's

spine rock

forward fold

table top

paschimotadasana

other side

sidebending with twist

Downdog

lunge salutes 

sphinx

seal

downdog

other side

cobra

locust play

bow

tadasana

angeli mudra

anointing walk

tadasana

lunge

side angle

trikonasana

side angle

twisted lunge

vasistasana

vinyasa

downdog/balasana/sirsasana

other side

balasana

hanamanasana play

demo modified second set

Lunge

twisted lunge

vasistasana

vasistasana variation

hanamanasana

paschimotadasana

bridge

other side

bridge

supported baddha konasana

supported savasana

sit

Namaste!

Vinyasa Basics 11.12.09

Switching gears from meditation class took some effort. Usually I practice before I teach the VBasics so its fresh in my head. Today I was in a great space after meditating and I just let the class flow from my heart. OM!

About asking the practice to open our hearts to love, follow our inner guidance, and stand in our authentic selves.

We did something like this...

Seated

tail rooting breath; tap to source

Spine lengthen, heart opening and awareness

3 OM's

easy seated twist

table top

paschimotadasana

other side

Eye of the needle

heavy hands all fours

plank

downdog

walk back paschimotadasana

tadasana

meditative walk forward

lunge salutes

lowering to sphix/seal

other side

locust play (don't think we morphed to bow???)

tadasana

lunge

side angle

triangle

side angle

twisted lunge

slow vinyasa

other side

balasana

side saddle stretch

side saddle twist

baddha konasana

pigeon with psos stretch

downdog

other side

bridge

sacrum rest, heart landing

savasana

sit

Namaste

11th Step Meditation-5 part Series

I really love this format for a practice and am so very grateful for the peeps who showed up. Sitting with recovering folks is powerful medicine. So is sharing afterwards (or not).

I tried to create a space for sitting that was spacious, easy and comfortable. Lots of blankets and bolsters, many made use of the wall. Asana was very gentle and light, almost like a  'whisper', just enough to open hips, side waist and shoulders, juice the spine, and begin to draw internal awareness. 

Early morning light at Lulu's was warm and inviting. At first I wasn't sure about the early hour (we meet from 7:15 to 8:15), but after experiencing it this morning, I feel it works really nicely. 

I gave an overview of the format before we began, to take some of the mystery out of the practice. Didn't give 'formal' meditation instructions.

As an afterthought, wonder if a simple breathing techinque, like alternative nostril would be useful? 

Windshield wiper

Easy eye of the Needle

Spine rocking with forward fold

other side

Seated easy side bending

Set up to Sit. Bell.

Sit

Bell

Reading from 12x12 about the 11th Step

Share

3rd Step Prayer

Namaste!

Casa de Esperanza: Dual Diagnosis 11.11.09

Had someone today who was a bit disruptive. Think it was more effective to use energetic energy rather than words, but it took both. Eventually he just walked away. The rest of the group just kept going...didn't miss a beat. I really don't find it difficult to teach here, just very unusual. It is an awesome place to practice compassion, patience, love, and nonattachment. These things really do translate. Uttanasana and the like are clearly only vehicles. 

Always a challenge with using cushions from the couches. Anyone want to donate/rent about 6 yoga mats? Used would work just fine. 

REALLY inspires me to move forward with Yoga Blue.

seated

3 breaths

easy side bending

spine rock with breath emphasis

foward fold

table top (one yogi love this so much he stayed here for the whole 'other side'!)

paschimotadasana

easy spine twist

spine rock with breath emphasis

forward fold

tadasana

uttitatadasana

uttanasana

warrior II dance in a circle

high forward lunge (I guess..bring the back hand forward, spin into toes..really high lunge??)

angali mudra

tadasana

other side

little tree

wimpy Warrior III play

windshield wiper

eye of the needle

heart opener, guided meditation savasana

sit

Namaste!

chit chat!

Vinyasa Basics 11.10.09

I have been heavily influenced by Shiffman's free form class from the crib. I refreshed the teachings by watching a few short videos on U Tube last night. The practice is invaluable for me in practicing how to tune to the voice in my heart, and follow it in pure love.  I've started incorporating a few moments in each class to play with free form. 

I went in early to practice and sketch out a class. I was thinking of playing with the twisted lunge to plank sequence but didn't feel the energy was in alignment when peeps show up. Also noticed that it would take over two hours to teach the class I planned. Here is the 'short' version.

Sit

breathing and spine awakening

heart centering

3 OM's 

spine rocking with foward fold

other side

easy seated twist

table top

paschimotadasana

other side

wide leg forward fold

windshield wiper

leg stretch and twist with strap

other side

easy side plank

cat/dog roll

barrell roll

other side

heavy palms all fours

plank 

downdog

walk back uttanasana

tadasana

meditative walk forward

lunge salutes

lowering to sphinx/seal

other side

lowering to locust/bow play

balasana

tadasana

anjali mudra 

lunge

side angle 

trikonasana

side angle

twisted lunge

pigeon

other side

balasana/downdog/vinyasa free form

balasana

side saddle stretch

side saddle twist

bridge x2 (or urdha dhanurasana)

savasana

sit 

Namaste

Prototypes Treatment Center 11.09.09

Walked into a hornet's nest today. Smoking priviledges were suspended for the entire facility and many of the girls were very angry.

As I laid out the mats and was setting up the room, some of the girls were informing me and complaining. Addictive behavior was in session! When the group gathered, all were feeding into the negativity. 

I opened the session by sharing the story of how I quit smoking (I was in an ashram where smoking wasn't allowed), and how I used the situation to quit (in addition to pranayama, asana, rest, prayer, and diet).  I tried to plant the seed that this no smoking thing could really be a blessing after all, but was delicate in my presentation. I think some may have caught the message, but a few just rolled their eyes.

Most of the women today were exhausted ..more as a result of being angry. Tried to encourage for the remaider of our session to let go and relax, the 'no smoking' rule is outside the door, and to take break from all the drama. We took it easy. 

Savasana (a lot of girls just stayed in savasana today). I gave a little slack under the circumstances.

Breathing

Windshield wiper

Eye of the needle

seated side bending

breathing and Ham Sa (So Ham)  meditation

savasana

sit in a circle 

each girl was asked to share one tool they can use to stay calm under stress (some of the answers were breathing, meditation, listening to music, writing, holding my baby, prayer, calling my sponsor).

Serenity Prayer

Namaste

Strong Vinyasa 11.08.09

I've been wanting to offer some deep hip openers lately, and this morning there was a room full of bendies! Carpe diem! 

Shared a locust variation that I've been playing with. Its a nice way to open the heart from the floor.

I feel it 'freshened up' my sequencing with these two new ways of presenting poses. 

Heart opener over bolster

breath awareness

OM

windshield wiper

supine rest

supine leg extention and twist with strap

easy side plank

cat/cow movement

barrell roll

other side

cat/cow

tadasana

lunge salutes with tiger pose

alternative arm/leg locust play with hands resting on sacrum

locust

locust variation

dhanurasana

tadasana

lunge

warrior II dance

trikonasana

side angle pose

twisted lunge

vasistasana

slow viniyasa

rest in downdog/balasana/headstand

balasana

other side

balasana

side saddle side waist stretch

side saddle twist

other side

windshield wiper

roll up cow tipping

arms in reverse prayer

box 

foward fold

other side

bridge

Urdha danurasana

twisted root

savasana

sit

Namaste!

Yoga for Recovery 11.07.09

I love practicing with recovering peeps. LOVE.

Heart opener over the bolster

breath awareness

OM

windshield wiper

supine rest

eye of the needle with twist

sukasana

side bending 

table top

paschimotadasana

other side

cat

cow

balasana

1/4 dog

plank 

downdog

uttanasana

tadasana

1/4 sun sals

1/2 sun sals

lunge salutes

lowering second side to sphinx/seal

tadasana

lunge

side angle

trikonasana

side angle

low lunge

balasana

other side

balasana

side saddle stretch

side saddle twist

other side

windshield wiper

bridge x2

gentle twist 

sacrum landing

back of heart landing

gratitude meditation

savasana

sit

Namaste!

Strong Vinyasa 11.06.09

The word 'Strong' has a new meaning for me these days. I think it takes strength to consistently show up as your true authentic self. Yoga is one of the greatest tools I know to teach me how to do that.

This insight has nothing to do with the class this morning; it just came out as I sat to blog this class. However I think I'll build on that as theme for future classes, as I like this sequence.

Watering the Heart

breath awareness

OM

Windshield wiper

easy ardha matsendrasana (can also try z-legs)

box (or sukasana)

spine rocking

forward fold

table top

paschimotadasana

other side

wide leg forward fold

uttanasana

downdog

easy side plank (think I left this out this morning?)

uttitha tadasana with side bending

lunge salutes with hamstring stretch, hanumanasana option

lowering to sphinx, seal

tadasana

lunge

warrior II dance

trikonsanaa

side angle

twisted lunge

vasistasana

balasana/downdog/headstand

balasana

other side

windshield wiper

baddha konasana

pigeon

supine tree

bridge

other side pigeon sequence

5 min freeform

savasana

sit

Namaste!

(might be fun to play with grabbing foot in the second set of vasistasana (if I can ever get to second set!).

Vinyasa Basics 11.05.09

I was inspired to try to communicate new things after a conversation with Alana last night. We had some time to talk about teaching after her (wonderful) Yoga Basics class. She is a source of inspiration and I love the community of teachers at Lulus. 

This morning I tried to teach (for the first time) the basics of twisted lunge stepping back to vastistasana. This is a fun little vinyasa for me, and it is also a bit challenging. I felt the group who showed up was game for some fun so I gave it a whirl. I still need to hone in on how to teach it, but at least I started...and it was pretty cool.

Talked about the transitions being as big a part of the practice as the poses and encouraged to have some fun with it all and to enjoy the ride!

Sukasana

breath awareness, spine elongation

3 OMS

spine rocking

foward fold

three part seated twist

table top

paschimotadasana

other side

windshield wiper

eye of the needle

uttanasana

tadasana

lunge salutes

tadasana

lunge

side angle

trikonasana

side angle

twisted lunge

slow vinyasa

balasana

other side

demo lunge/twisted lunge/vasistasana

downdog

lunge

twisted lunge

vasistsana

downdog

balasana

other side

balasana

side saddle stretch 

side saddle twist

other side

bridge x2

supported bridge/viparita karani play

heart opener over blanket

savasana

sit

Namaste

Vinyasa Basics 11.03.09

I've been playing with puffing my kidneys and relaxing the low back in Mermaid pose. This class is inspired by my home practice recently, minus pigeon and Mermaid to make it more L1. Had some body mischief to work with today as well as peeps who are returning to the mat after some time off. 

Watering the Heart

Breath awareness, face and throat relaxation

OM

supine rest

windshield wiper

eye of the needle 

sukasana

gentle twist with breath

table top

paschimotanasana

other side

uttanasana

tadasana

lunge salutes with sphinx, seal, cobra, locust play

barrell roll

tadasana

YAM

lunge

twisted lunge (drop knee option)

hammock

horse

eagle arms

eagle with bowing option

tree

tadasana

uttanasana

lunge

slow vinyasa

balasana

other side

balasana

side saddle stretch

twist

other side

Bridge x2

sacrum rest

back of the heart landing

gratitude meditation

supported savasana

sit

Namaste!

Prototypes Treatment Center 11.02.09

I think it is effective to repeat many of the same poses in each of the classes at this facility; it alleviates the 'wierdness' and makes exploring one's relationship to their own body less spooky. Many of the women here have a history of sexual and physical trauma and it has been a long and slow process to create a vibe of safety.  I'm noticing each week the class becomes more grounded. 

I believe it takes time to begin to heal body trauma. Time, consistency, gentleness, patience, ease, careful movement, trust; behind the yoga is a lot of therapy during the week, of course. Healing in this realm is not a quick process, but I am sure that yoga helps; I am convinced beyond a shadow of a doubt.

I was bombarded with yoga questions before we began today. I find this terrifically exciting because many of the girls are starting to show an increased interest in the practice. We started in savasana so I could address some of the questions before we began to move. The questions dictated the direction of the practice; I really felt today we all worked together. 

Supine savasana

Windshield wiper

Eye of the needle 

Sukasana

spine flex/extension

forward fold

table top

paschimotanasana

other side

side bending

uttanasana

tadasana

breath awareness; ujaii breathing

1/4 suns

1/2 suns

catcher's arm shoulder rotation (a peep renamed it 'bowling')

limb shake

other side

Warrior II dance

forward fold

other side

windshield wiper

bridge

sacrum rest

back of the heart landing

Savasana

sit (this was the hardest posture today....)

Namaste

Stiff White Guys 11.01.09

I heart SWG! Subbing this class is a treat. 

Heart opener over bolster

breath awareness

gratitude meditation

OM

windshield wiper

supine rest

eye of the needle with twist

sukasana

side bend

table top

paschimotadanana

other side

forward fold

tadasana

easy lunge salutes

sphinx

locust

reverse windshield wiper

step back to wide legs

hip rotation awareness

Warrior II dance

forward fold

other side

Trikonasana

other side

forward fold

 

malasana

bridge x2 

easy spine twist

sacrum/back of the heart landing 

supported savasana

sit

Namaste!

Strong Vinyasa 11.01.09

Quiet morning. Even the Farmer's Market next door was chill!

Heart opener over bolster

breath awareness

OM

windshield wiper

supine rest

eye of the needle with twist 

uttanasana

standing side bending

forward fold

other side

wide legged forward fold

lunge salutes

tadasana

lunge

twisted lunge

hammock

horse stance with eagle arms

eagle 

tree

uttanasana

lunge

vinyasa

balasana/downdog/headstand rest

other side

vinyasa with revolving dog option

sequence #2 (first time I've made it to second sequence in a LONG time!)

lunge

twisted lunge

hammock

horse stance with eagle arms

Eagle

Warrior III

Half moon

Standing splits

forward lunge

vinyasa

balasana/downdog/headstand rest

other side

baddha konasana

pigeon

supine tree

bridge

other side

savasana

sit

Namaste!

Casa de Esperanza: Dual Diagnosis 10.28.09

Class is only an hour long, but it feels appropriate. Attention is hard to hold for much longer, at least at this early stage.

Many of the peeps here are heavily medicated, visibly sedated.  After just a little bit of breathing and asana, eyes literally begin to open and brighten. One man, after class, said, 'I feel it right HERE" (he was emphatic on the 'here'), while pressing the palm of his hand into his heart center. I cried quietly in my car as I drove away from class after witnessing the miracles of the practice today.

Easy seated side bending

forward fold

Easy  side twisting

forward fold

table top

pachimotadasana

uttanasana

tadasana

catcher's arm shoulder opener

Warrior II dance

forward fold

other side

Trikonasana (really beautiful poses!)

forward fold

heart opener over bolster (chair cushions from the couches!)

supported savasana with guided meditation

sit

Namaste!