Tuesday, December 29, 2009

Vinyasa Basics 12.28.09

When I was out of town I took class everyday. Coming back to Lulu's feels like coming home and teaching here is the greatest gift of the holiday season.

I was into backbends and heart openers today. It was easy this morning in my yoga home; I'm finding less and less the need to protect my heart.

I think external rotation of the hips would feel good after these sequences; didn't have enough time. Also wanted to play with a wall bridge I learned on the road. 

I vote for 2 hour yoga classes!

Heart opener over bolster
breath awareness
OM
windshield wiper

eye of the needle

downdog

easy side plank

lunge salutes lowering to sphinx/seal
cat/cow/barrell
other side lowering to cobra/locust/bow

tadasana
YAM
lunge
high lunge
eagle arms
eagle
warrior III
standing splits

vinyasa
other side with warrior III variation

balasana

camel play

standing sequence #2

tadasana
lunge
high lunge
eagle arms
eagle
warrior III
half moon
natarajasana prep
tree

tadasana
uttanasana

other side with YAM to warrior III
from uttansasana

downdog
follow your heart freeform vinyasa

balasana

windshield wiper
easy spine twist

savasana

sit
OM
Namaste

Tuesday, December 22, 2009

Restorative Yoga. 12.22.09

Got to sub again for Alana! Sweet, sweet opportunity!

Think I'd like to get better at directing the breath in the poses. It is such a delicate balance..talk or not to talk? I lean more on silence, but know there is a fine line with giving a little direction.

Makes me even more interested in the practice as well as teaching the practice. OM!

Watering the Heart
(windshield to transition)

Restorative Upavista Konasana
(sukasana side bend to transition)

Supta Baddha Konasana
(supine uttitatadasana to transition)

Side Lying Rest Pose

Restorative Childs
(alternate leg stretch to transition

Elevated spine twist

Supported Savasana

sit 

Namaste!

Vinysasa Basics 12.21.09

Felt like using the wall today, which is a bit out of left field, but I went with it. Themed around using walls as tools to assist us in finding our alignment

Legs up the wall
Wall eye of the needle
Wall wide leg stretch
Wall eye other side
Wall baddha konasana

supine uttitadasana shoulder awareness and spine length

wall dog
wall 3 leg dog (Warrior III)
uttanasana
malasana
other side

tadasana

tadasana at front of mat
lunge salutes lowering to sphinx/seal
cat/cow
lunge salute with cobra, locust, locust variation
downdog

tadasana
YAM
lunge
Warrior I dance
sep leg forward fold
warrior III
standing splits

vinysasa

other side

lowering to pigeon
supine tree

bridge x2

other pigeon
supine tree
bridge

easy spine twist

savasana

sit
Namaste!


 

Sunday, December 20, 2009

Strong Vinyasa 12.20.09

We swam in the joy of the practice. I didn't plan on theming that, and it just came right out of my mouth. There was a playful air in the room and even though the standing series was somewhat vigorous, it flowed with a lightness and some fun.

For years I've loved moving from 3 legged dog to 3 leg plank to lower to vinyasa. This morning it came out in class for the first time. I didn't plan this either. All and all, it was just that kind of present moment class...

sit
breath awareness
3 OM's
heart meditation

windshield wiper
eye of the needle with half happy baby and supine pigeon

downdog

lunge salute
lowering to cobra
cat/cow/barrell roll
lunge salute other side
lowering to locust and bow

tadasana
YAM
lunge
warrior I dance
eagle arms
eagle
warrior III
standing splits
lunge

vinyasa

other side

balasana

camel play

second set ( demo add on) (demo was not a Yoga Journal photoshoot, that's for sure)

tadasana
lunge
warrior I
eagle
YAM to the heart
warrior III
ardha chandrasana
natarajasana
lunge
revolving dog
vinyasa

balasana

other side

balasana

supported twist
supported baddha konasana
supported savasana

Sit
OM
Namaste!

Saturday, December 19, 2009

Yoga for Recovery 12.19.09

Felt a strong sense on community in the room tonight and the OM's and YAM's rocked. Still playing in the river of joy.

Supported heart opener
breath awareness
OM
windshield wiper
supine rest

eye of the needle

sukasana side bending
table top
paschimotadasana
other side

downdog

tadasana
lunge salutes lowering to sphinx/seal
cat/cow
other side lowering to cobra/locust/bow

tadasana
YAM
lunge
warrior I dance
standing wide leg forward fold
warrior III
standing splits

slow vinyasa

other side with YAM to heart center warIII
uttansana
malasana
baddha konasana

bridge 
sacrum rest
bridge
supine baddha konasana

supported twist 
supported baddha konasana
supported savasana

sit
OM
Namaste!

Thursday, December 17, 2009

Vinysasa Basics 12.17.09

We get a 7 minute late start...there is always such a bustle of activity between classes and lots of chit chat and good morning's. Thursday mornings are cool!

We got moving so most of the talking points were woven into the practice. Not that I have a lot of talking points...breathe and feel the 'river of joy' as described by Rumi.

Windshield wiper
Eye of the needle with half happy baby and supine pigeon
cat/cow/barrel roll

Downdog

easy side plank

Tadasana
OM
lunge salutes lowering to sphinx/seal
other side lowering to cobra, locust, locust/bow

Tadasana
YAM
lunge
warrior I dance
standing sep leg forehead to knee
warrior III
standing splits

vinysasa
Crown to heart YAM

other side with heart prayer in Warrior I and arm variation to reverse prayer (or holding elbows)

vinyasa
balasana with ajna chakra rest

side saddle side stretch
side saddle twist

bridge
supine baddha konasana rest
bridge
sacrum rest

twisted root

savasana

sit
OM
Namaste

11th Step Meditation-5 part Series

Part 5.

The group voted to continue our practice into another 5 week session. We will resume after the holidays, the first Thursday morning at 7:15 AM. There is discussion on what meditation book to use as our reading as we have finished the chapter on Step 11 in the 12 x 12. There is also some discussion about starting the class at 7AM. Stay tuned to Lulu Bandha's site for more information.

I am grateful for this sangha and this practice. 

We started using Erich Shiffman's bell from "I meditate with Erich" iphone app. Was cool to not have to monitor the clock and fully drop into meditation. (Thanks John!)

Windshield wiper

Baddha konasana forward fold

seated janushirsana with twist and side bend
other side

wide leg forward fold

sit

reading from 12 x 12

share

Set Aside Prayer

2 minute (or so) meditation
Namaste!


Wednesday, December 16, 2009

Casa de Esperanza: Dual Diagnosis 12.16.09

Noticed nobody was breathing today so had to keep promting the breath. Kept the poses very simple..unusually disconnected crowd, physically speaking. 

We spent a lot of time feeling the effects of the poses and staying present in the body.
I love practicing with these peeps. Sweet and simple. 

3 breaths

easy side bending

paschimotadasana

breath reminder

baddha konasana with spine rolls
baddha konasana with forward fold

tadasana
uttitatadasana

Warrior I dance just legs
Warrior I dance adding arms

forward fold

Tree
breath reminder

Warrior II dance just legs
Warrior II dance adding arms

forward fold

windshield wiper with side holds

supported savasana (over chair cushions) with guided meditation

sit
Namaste!



 

Tuesday, December 15, 2009

Vinyasa Basics 12.15.09

The Jam workshop this weekend reignited my interest in connecting supine pada gustasana with standing pada gustasana so we played with that today. I feels good to anchor to tree/standing pada-gus between sets, and it sets up an 'add on' for second set. 

Note to self, offer to work at the wall for standing pada-gus.

Sit
breath connection/spine length
OM

supine pada gustasana with twist using strap
cat/cow/barrel
downdog
easy side plank with cat/cow release

tadasana
lunge salutes lowering to sphinx/seal
other side lowering to cobra, locust/bow

tadasana
lunge
side angle 
trikonasana
extended side angle
lunge
twisted lunge

slow vinysasa
other side

tree
standing pada gustasana

second series adding on:

tadasana
lunge
side angle
trikonasana
extended side angle
lunge
twisted lunge
cresent
tree

tadasana
uttanasana

other side
uttansana
malasana

bridge
supine baddha konasana rest
bridge or urdha dhanurasana
sacrum/heart rest

savasana

sit
Namaste!




Monday, December 14, 2009

Prototypes Treatment Center 12.14.09

Lots of new faces today. 

I talked way too much...I attended a Jam Session workshop for teachers and was just a little too 'heady' for a beginnner class. 

Intros and check in
General "rules" a/move as it feels good b/yoga as experiental, feel it for yourself
Review of 3 realms of consciousness (came from girls who'd been coming!)

supine 3 breaths

eye of the needle

sukasana side bending

uttanasana

tadasana
warrior II dance
forward fold
other side

discussion of prana

easy spine twist

savasana with relaxation meditation

sit
Namaste!

Sunday, December 13, 2009

Strong Vinyasa 12.12. 09

Because some of the poses offered in a strong class can reveal the flow of energy (the 'joy' that Rumi describes), I used Rumi's words for the class theme of feeling the river of joy.


Heart opener over bolster
breath awareness
4 part breath
OM
windshield wiper

supine rest

eye of the needle with half happy baby and supine pigeon

sukasana or box with side bending and forward fold
table top
paschimotadasana
other side
upavista konasana

squat
uttanasana
tadasana

lunge salutes with tiger pose
lowering to sphinx/seal
cat/cow/barrel
other side
OM
cobra
locust
bow

tadasana
YAM
lunge
Warrior I dance
eagle arms/folding
eagle
reverse prayer arms
Warrior III
standing splits

lunge
revolved dog
downdog

vinyasa

balasana

other side
with Warrior III variation

lunge
revolved dog
downdog

balasana

balancing V pose (forget the official name!)

bridge
urdha dhanurasana

supported savasana

Saturday, December 12, 2009

Yoga for Recovery 12.12.09

Spent the afternoon in a Jam workshop with Lulu teachers and felt super grounded coming into class. I am feeling more relaxed and connected in general, and the this feeling is pronounced when I have the opportunity to teach. Teaching is a whole practice into itself and I feel like the luckiest girl in the world that I've landed here and that I get to teach at Lulu's and treatment centers.

Everybody was chilled supine pre class so we just started in savasana.

Savasana
breath awareness
supine uttitatadasana
breath with movement

sukasana
spine rolls
forward fold
table top
paschimotadasana
other side

all fours transition plank (in retrospect could have dialed this in better)
downdog

easy side plank
cat/cow
balasana
other side

tadasana

easy lunge salutes

tadasana
side angle 
trikonasana
extended side angle
lunge
cresent
downdog

spinx/seal

other side

cobra
locust
locust variantion

balasana

vajrasana

side saddle stretch
side saddle twist

bridge x2 with resting poses

easy spine twist

supported savasana

sit
Happy Birthday to Charles
Namaste!






Thursday, December 10, 2009

Vinyasa Basics 12.10.09

Sit

leg extentions with strap
Downdog

easy side plank
cat/cow
other side
downdog

simple lunge salutes

Downdog

Tadasana
lunge
side angle
trikonasana
side angle
lunge
cresent

vinysasa with sphinx/seal

2nd set
lunge
side angle 
trikonasana
extended side angle
twisted lunge
cresent

vinysasa with cobra, locust, bow

balasana

side saddle stretch
side saddle twist

windshield wiper

gomukasana with shoulder rest
gomukasana with eagle arms and tippping
gomukasana with reverse prayer (or opposite elbow hold)
forward fold with reverse prayer

other side

supported baddha konasana

supported savasana

sit
Namaste!


11th Step Meditation-5 part Series

Week 4. Grateful for fellow yogis, grateful for the space at Lulu's, grateful for the embrace of the Ojai Valley. Namaste.

Baddha Konasana

Easy side plank

Set Aside Prayer

sit

reading from 12 x 12 on the 11th step

open sharing

OM
moment of silence
"We" version of the Serenity Prayer

Namaste!

Tuesday, December 8, 2009

Vinyasa Basics 12.08.09

In my pre-class practice I found a critical element in teaching Ardha Chandrasana for L 1-2. Step back foot in 'a little bit'...about 2-3 inches, then place the hand, then lift the leg. Wanted to give these instructions a road test so built class around the pose.

Rumi's quote still inspiring me a lot "When you do things from the soul, you feel a river moving inside, a joy".

Start supine
windshield wipers
knees to chest 3 breaths
spine awareness, breath awareness
OM

supine leg extensions with strap 

easy side plank
cat/cow/barrel roll
other side

toe stretch

plank 
downdog

lunge
crescent
sphinx/seal
other side
forearm/finger stretch in crescent
cobra
locust
bow
reverse windshield
balasana

tadasana
cow arms shoulder openers with strap

tadasana
lunge
side angle blueprint
trikonasana
bound side angle
ardha chandrasana

vinysasa

other side

balasana

pigeon 
toward royal pigeon
side saddle pigeon
ardha matseydrasana
box
forward fold

other side

supported baddha konasana (didn't have time to do supported spine twist too)
supported savasana

sit
Namaste!

Monday, December 7, 2009

Prototypes Treatment Center 12.07.09

Lots of new women at the center. And several left this weekend. For some reason, I had full attention from the class today. Not one interruption, which is very unusual for a bustling place like Prototypes. It was a 'teachable moment/hour'.  

Discussed (reviewed) three levels of consciousness; physical, emotional, spiritual. Led us directly to practice...  

Supine 3 breaths  

Eye of the needle comparision and discussion of prana  

Sukasana side bending comparision and discussion of experiential noticing
 
Tadasana- 2 stances  

1/4 sun 
1/2 sun  

Warrior II dance 
forward fold 
other side 
 
Tadasana 
Prana ping pong  

windshield wiper 
twisted root 
 
savasana  

sit  

discussion of experience  

Namaste!

Sunday, December 6, 2009

Strong Vinyasa 12.06.09

Built the class around the Rumi quote I heard in Jin Shin workshop yesterday. "When you do things from the soul, you feel a river moving in you, a joy". Feeling the river, following the heart.

A blend of restorative poses on either end to sandwich in a L3 flow. Wanted to make it to a pigeon/mermaid cool down but not enough time.

Mountain Brook
windshield wiper
OM

eye of the needle with half happy baby and supine pigeon

easy side plank
cat/dog/barrel
other side

tadasana

lunge salutes with tiger pose
cobra/locust/bow between

tadasana
lunge
warrior II dance
trikonasana
bound trikonasana
ardha chandrasana
standing splits

vinyasa

downdog/balasana/sirsasana

other side

balasana

(demo second set)

second set
lunge
warrior II
trikonasana
bound trikonasana
ardha chandrasana
standing splits
natarajasana

balasana

supta vajrasana river awareness

supported spine twist
supported baddha konasana
supported savasana

sit
Namaste!


Saturday, December 5, 2009

Yoga for Recovery 12.05.09

This afternoon I took a Jin Shin workshop from Marcia Hamilton (awesome, by the way), so I was still in fascination with the subtle body, which, in turn influenced this evening's class. We tuned to the anahata. Opened with Mountain Brook, a restorative pose I taught for the first time when I subbed Alana's class this week. Wanted to close with this quote (but couldn't remember exactly how it went so I didn't).

"When you do things from the soul, you feel a river moving in you, a joy"----Rumi

Mountain Brook
windshield wiper with holds
supine rest 
OM

eye of the needle with stillness practice

toe/soul of the feet opener
plank 
downdog

easy side plank
cat/dog
other side

tadasana
YAM

lunge
side angle blueprint
triangle
extended triangle
extended side angle
low lunge
cresent

sphinx with bent knees
seal
cobra
locust

other side sequence with YAM in crescent

slow vinysasa with 3 breath cobra

balasana
3rd eye rest

dual ardha matsendrasana
sukasana/box
forward fold

other side

supported savasana

3 YAM's

sit
Namaste!


Thursday, December 3, 2009

Restorative Yoga. 12.03.09

Alana let me sub here class!!! First restorative class as a teacher. What a COOL practice to be a part of! Namaste Alana! Thank you for this sweet opportunity!

Mountain Brook

Side Lying rest pose

Restorative Upavista Konasana

Restorative supine Baddha Konasana

Restorative Child's

Elevated Spinal Twist

Restorative Savasana

sit
Namaste!

Vinyasa Basics 12.03.09

We got a 10 min late start. There was a festive air in the studio this morning. It was fun to be at Lulu's. I'm so grateful for those who show up share this practice together. (Note to self...watch the transitions between meditation class and Vin basics).

I was influenced by the readings and prayers we did in the preceeding meditation class...especially the 'set aside everything I think I know about myself' and  the peace prayer of St. Francis.




Sukasana
3 breaths
OM

Eye of the needle

downdog

Easy side plank

tadasana

Lunge salutes
lower to sphinx/cobra
other side
cobra
locust
locust/dhanurasana

tadasana
angeli mudra

lunge
side angle
twisted lunge

vinyasa

other side

free form

balasana

side saddle stretch
side saddle twist

gomukasana with eagle arms
cow tipping
reverse prayer
paschimotadasana

supported savasana

sit
Namaste!





11th Step Meditation-5 part Series

Set Aside Prayer
windshield wiper
eye of the needle
sukasana side bending

sit

reading fro 12x12

share

sukasana
3 OM's
Namaste


Wednesday, December 2, 2009

Casa de Esperanza: Dual Diagnosis 12.02.09

In these treatment centers there are always new faces, and some of the regulars move on or leave the center for a variety of reasons. I am grateful for familiar faces; they help carry the others. (But I do enjoy the newbys too!).

Yoga is SO amazing. Its only been few classes and these peeps are already starting to move with more freedom and flow. What a gift it is to watch the magic of yoga do its thing right in front of my very eyes. 

I was a little unsure of how it would go today; you might say I was a little nervous because the therapist who usually oversees the class told me I was flying solo today. But it was all totally cool, in some ways even more relaxed. In fact, after class today peeps hung out on our sofa cushions- turned- bolsters for about 15 minutes and we talked about yoga, Krakatoa, and art. I enjoyed our sangha!

3 deep breaths

Sukasana side bending
paschimotadasana
other side
table top paschimotadasana

seated twist

Upavista konasana with chinese ankle circles

tadasana
uttitatadasana

little Tree

tadasana

Heart opener over bolster (chair cushions!)
windshield wiper

easy spine twist

guided savasana

sit
Chat!

Thank you!

Tuesday, December 1, 2009

Vinyasa Basics 12.01.09

Learned a new pigeon stretch in Heather Tidden's class at Yoga Soup last night and offered it in my sequence today. Also still working with Aham Prema and finding the connection, balance, and ease of the head and the heart, and opening the vishuddha chakra.

Sukasana
Shoulder shrugs
Stevie Wonder figure 8's (note to self: spine lengthen might be nice)
neck rolls
3 OM's 

windshield wiper
eye of the needle
exploring stillness

sukasana
3 part spine twist
table top
paschimotadasana
other side

uttanasana

tadasana

lunge salutes
lowering to sphinx/seal
barrel roll
other side
locust play

tadasana

lunge
side angle 
warrior II dance
trikonasana
extended side angle
lunge
downdog

slow vinyasa

other side

balasana
Aham Prema

side saddle side waist stretch
side saddle twist

pigeon
side saddle pigeon
janu with paschimotadasana

other side

releasing to supine tree

easy side twist

supported savasana

sit
Namaste