Vinyasa Basics is more of a challenge to teach when I can't do all the poses quite yet in this stage of recovery from surgery. Its a good opportunity to practice honing my verbal teaching skills and tap in to the energetic as well as physical alignment cues.
It was a little chilly in the room today; perhaps I should have moved the vinyasa a bit quicker but I literally couldn't move that fast . I learned from this, and think next time I'd do it a little differently with a quicker pace.
It was fun to play with teaching pada gustasana at the wall.
All that said, I loved to be back teaching vinyasa and am really looking forward to coming back full time in January.
Sutra 1.12, 2.24, courage, showing up
Heart opener with two bricks, feet at the wall.
shoulder openers over bricks
supine rest
supine tadasana at wall
apenasana
pada gustasana with strap at wall
rest
other side
sukasana side bending
cat
cow
balasana
puppy dog
plank
downdog
uttanasana
malasana
uttithatadasana
tadasana
yam
lunge
hammock
low cresent
other side
sphinx/seal
other side
utkasana
tadasana
lunge
hammock
warrior II dance
trikonasana
extended side angle
vinysasa
other side
tadasana
tree
tadasana
uttanasana
malasana
windshield wiper
bridge x2
gratitude meditation
twisted root
supported savasana
sit
OM
Namaste!
Tuesday, December 14, 2010
Saturday, December 11, 2010
The mantra of maitri. 12.11.10
We played with different practices to calm the mind and cultivate the energy of the heart.
Seated on bricks
A
O
M
Om x3
pada gustasana with twist
cat
cow
childs
puppy dog
easy side plank
balasana
plank
downdog
uttanasana
malasana
uttitha tadasana
tadasana
YAM
granny lunge salutes
granny lunge salutes with hamstring stretch
balasana
pigeon
rest
bridge
other side
gratitude meditation
twisted root
rest
other side
supported savasana
sit
OM
Namaste
Seated on bricks
A
O
M
Om x3
pada gustasana with twist
cat
cow
childs
puppy dog
easy side plank
balasana
plank
downdog
uttanasana
malasana
uttitha tadasana
tadasana
YAM
granny lunge salutes
granny lunge salutes with hamstring stretch
balasana
pigeon
rest
bridge
other side
gratitude meditation
twisted root
rest
other side
supported savasana
sit
OM
Namaste
Saturday, December 4, 2010
Yoga Blue: Love is Patient, Love is Kind. 12.4.10
I've been in yin and granny yoga classes this week as I am in recovery from surgery. I have been inspired and delighted by a slower, more introspective practice, and based our practice this evening with this flavor. Also was influenced by this morning's electronic 'word of the day' which quoted "love is patient, love is kind' from Corinthians. Its always been one of my favorite quotes, but today it feels brand new and especially juicy.
Sukasana
wide circles with breath
spine rocking
forward fold yin style
rest
shimmy (a la Lisa West)
rest
other side
OM
cat
cow
balasana
puppy dog
toe stretch
foot tapping release
plank
downdog
uttanasana
malasana
cowboy negociation
uttanasana
tadasana
shimmy
tadasana
pitcher's arm
tadasana
other side
shoulder shruggs
tadasana
YAM
granny lunge salutes using blocks and blankets
hamstring stretch with cat/cow
other side with YAM in low cresent
balasana
pigeon yin style
rest
shimmy
other side
bridgex2
twisted root/easy spine twist
supported savasana
sit
OM
Namaste!
Sukasana
wide circles with breath
spine rocking
forward fold yin style
rest
shimmy (a la Lisa West)
rest
other side
OM
cat
cow
balasana
puppy dog
toe stretch
foot tapping release
plank
downdog
uttanasana
malasana
cowboy negociation
uttanasana
tadasana
shimmy
tadasana
pitcher's arm
tadasana
other side
shoulder shruggs
tadasana
YAM
granny lunge salutes using blocks and blankets
hamstring stretch with cat/cow
other side with YAM in low cresent
balasana
pigeon yin style
rest
shimmy
other side
bridgex2
twisted root/easy spine twist
supported savasana
sit
OM
Namaste!
Saturday, November 27, 2010
Yoga Blue: Maitri and Metta: 11.27.10
It is my first day back teaching from surgery and I can't demonstrate very many poses, so therefore it was a grand opportunity to hone in on using language to communicate. I kept the poses simple and opted for a more meditative practice. I love the suggestion of Patangeli's sutra 1.33 of friendliness. Kevin Griffen in his book 'Burning Desire' discusses the Buddhist practice of friendlines as loving kindness, as well as compassion, sympathetic joy, and equanimity...almost a direct parallel to sutra 1.33. I resonate with maitri as a blend of maitri and metta. I think its significant it is the very first suggestion to guide one into the Yoga.
heart opener over bolster
breath awareness
sutra 1.2, 1.33, maitri and metta
OM
windshield wiper over bolster
supine rest
eye of the needle with rest between
cat
cow
balasana
puppy dog
toe stretch
plank
downdog
uttanasana
malasana with heart opener
uttanasana
uttithatadasana
tadasana
qi kong hand warmer
meridian massage with loving kindness
1/2 salute
lunge
hammock
twisted lunge (forgot it on the other side, I think)
low lunge
low cresent
hamstring stretch with maitri meditation
lunge
downdog
other side
baby cobra
locust
cobra
locust
bow
balasana
gratitude meditation
side saddle stretch and twist
paschimotadasana
baddha konasana with forward fold yin style
twisted root with rest
supported savasana
sit
OM
Namaste
heart opener over bolster
breath awareness
sutra 1.2, 1.33, maitri and metta
OM
windshield wiper over bolster
supine rest
eye of the needle with rest between
cat
cow
balasana
puppy dog
toe stretch
plank
downdog
uttanasana
malasana with heart opener
uttanasana
uttithatadasana
tadasana
qi kong hand warmer
meridian massage with loving kindness
1/2 salute
lunge
hammock
twisted lunge (forgot it on the other side, I think)
low lunge
low cresent
hamstring stretch with maitri meditation
lunge
downdog
other side
baby cobra
locust
cobra
locust
bow
balasana
gratitude meditation
side saddle stretch and twist
paschimotadasana
baddha konasana with forward fold yin style
twisted root with rest
supported savasana
sit
OM
Namaste
Tuesday, November 16, 2010
Courage and Heart have the same Latin root. Vinyasa Basics. 11.16.10
In a recent lecture Kevin Griffin pointed this out and its stuck with me. It reminds me to move with ahimsa, in its traditional translation of 'non violence', but further cultivated by ahminsa as taught by Ravi Ravindra 'not voilation of the guidance within'. I didn't overtly get to this second talking point in class today; the practice seems to teach it on its own.
Sukasana
breath awareness
muladara chakra breath
spine lengthening
Anahata
angeli mudra
OM
eye of the needle with happy baby release
rest
other side
eagle arms in virasana
cat
cow
balasana
puppy dog
easy side plank with shoulder rotation
plank
downdog
walking to uttanasana
uttitha tadasana
tadasana
lunge
hammock
low cresent
other side
Sphinx-yin style
rest
barrell roll
plank
downdog
tadasana
YAM
lunge
hammock
warrior II dance
trikonasana
lunge
twisted lunge
other side
baby cobra
locust
cobra
locust
bow
balasana
tree
malasana
other side
malasana
navasana
bridge x2
twisted root
supported savasana
sit
OM
Namaste
Sukasana
breath awareness
muladara chakra breath
spine lengthening
Anahata
angeli mudra
OM
eye of the needle with happy baby release
rest
other side
eagle arms in virasana
cat
cow
balasana
puppy dog
easy side plank with shoulder rotation
plank
downdog
walking to uttanasana
uttitha tadasana
tadasana
lunge
hammock
low cresent
other side
Sphinx-yin style
rest
barrell roll
plank
downdog
tadasana
YAM
lunge
hammock
warrior II dance
trikonasana
lunge
twisted lunge
other side
baby cobra
locust
cobra
locust
bow
balasana
tree
malasana
other side
malasana
navasana
bridge x2
twisted root
supported savasana
sit
OM
Namaste
Saturday, November 13, 2010
Yoga Blue: Welcome Home. 11.13.10
I was inspired from the amazing trip I had to Esalen for the Yoga and Recovery conference. I had a wonderful time and loved it. What else is cool is that I don't have that post-great-time vacation blues at all. It felt great to be at Esalen, and it feels great to be back in Ojai. It feels great to find a home from deep within myself.
Some of our talking points were sutra 1.12, effort and ease, practice and surrender, alignment and ahimsa, courage and the heart, anahata, seeing with the mind, not the eyes
Sukasana
twirling Buddha
spine awareness with breath
intention on the heart
OM
windshield wiper
supine padagustasana with strap
cat
cow
balasana
puppy dog
easy side plank
plank
downdog
malasana with cowboy negociation
uttithatadasana
tadasana
(meant to do shoulder openers with strap but forgot)
OM
lunge
hammock
low cresent
other side
sphinx yin-ish style
rest
baby cobra
locust
cobra
downdog
tadasana
YAM
lunge
warrior 1 dance
eagle arms
eagle
flying eagle
tadasana
other side wtih YAM in warrior I
vinyasa
supine
heart meditation
bridge
baddha konasana
bridge or wheel
gratitude meditation
twisted root
rest in Texas star
other side
supported savasana
Charles played for us
sit
OM
Namaste
Some of our talking points were sutra 1.12, effort and ease, practice and surrender, alignment and ahimsa, courage and the heart, anahata, seeing with the mind, not the eyes
Sukasana
twirling Buddha
spine awareness with breath
intention on the heart
OM
windshield wiper
supine padagustasana with strap
cat
cow
balasana
puppy dog
easy side plank
plank
downdog
malasana with cowboy negociation
uttithatadasana
tadasana
(meant to do shoulder openers with strap but forgot)
OM
lunge
hammock
low cresent
other side
sphinx yin-ish style
rest
baby cobra
locust
cobra
downdog
tadasana
YAM
lunge
warrior 1 dance
eagle arms
eagle
flying eagle
tadasana
other side wtih YAM in warrior I
vinyasa
supine
heart meditation
bridge
baddha konasana
bridge or wheel
gratitude meditation
twisted root
rest in Texas star
other side
supported savasana
Charles played for us
sit
OM
Namaste
Saturday, November 6, 2010
Yoga Blue: Dancing in the subtle energy. 11.6.10
Lots of brand new peeps tonight. We kept it simple.
Heart opener over bolster
windshield wiper
supine rest
cat
cow
balasana
puppy dog
easy side plank
plank
downdog
uttanasana
malasana with cowboy negociation
uttitha tadasana
tadasana
OM
Shiffman swinging arm
tadasana
other side
angeli mudra
YAM
uttanasana
lunge
low cresent
downdog
other side
sphinx/seal
balasana
downdog
tadasana
lunge
hammock
warrior II prep
warrior II dance
forward fold
other side
forward fold
hammock
lunge
downdog
cobra
locust
bow
bridge
supine baddha konasana
bridge
sacrum rest
easy spine twist
supported savasana
sit
OM
Namaste
Heart opener over bolster
windshield wiper
supine rest
cat
cow
balasana
puppy dog
easy side plank
plank
downdog
uttanasana
malasana with cowboy negociation
uttitha tadasana
tadasana
OM
Shiffman swinging arm
tadasana
other side
angeli mudra
YAM
uttanasana
lunge
low cresent
downdog
other side
sphinx/seal
balasana
downdog
tadasana
lunge
hammock
warrior II prep
warrior II dance
forward fold
other side
forward fold
hammock
lunge
downdog
cobra
locust
bow
bridge
supine baddha konasana
bridge
sacrum rest
easy spine twist
supported savasana
sit
OM
Namaste
Soft Vinyasa. Dive in. 11.6.10.
Seated meditation on brick
OM
cat
cow
balasana
puppy dog
toe stretch
plank
downdog
easy side plank
balasana
downdog
malasana with heart bloom
OM
tadasana
angeli mudra
lunge
hammock
low cresent
other side
baby cobra
locust
cobra
cobra/frog spine sequence
balasana
downdog
tadasana
YAM
lunge
side angle
trikonasana
extended side angle
twisted lunge with hip opener option
vinysasa
other side
balasana
side saddle stretch and twist
bridge
supine baddha konasana with gratitude meditation
bridge/wheel
sacrum rest
eye of the needle
twisted root
Texas star
rest
other side
savasana
sit
Om
Namaste!
OM
cat
cow
balasana
puppy dog
toe stretch
plank
downdog
easy side plank
balasana
downdog
malasana with heart bloom
OM
tadasana
angeli mudra
lunge
hammock
low cresent
other side
baby cobra
locust
cobra
cobra/frog spine sequence
balasana
downdog
tadasana
YAM
lunge
side angle
trikonasana
extended side angle
twisted lunge with hip opener option
vinysasa
other side
balasana
side saddle stretch and twist
bridge
supine baddha konasana with gratitude meditation
bridge/wheel
sacrum rest
eye of the needle
twisted root
Texas star
rest
other side
savasana
sit
Om
Namaste!
Friday, November 5, 2010
Pepperdine Executive PKE MBA. Lead with your Heart-Mind.11.5.10
When I walked into the classroom and saw the students working on a case study, Porter's 'Competitive Strategy' textbook in hand, I cracked up. I had a flashback to myself as a student in this very program 11 years ago. I cracked up again when I came back to the present and felt my heart fill with gratitude I was here as a visiting teacher...here to teach yoga. Its not that I wouldn't want to be a PKE student again, in fact I loved the program so much I wouldn't mind a second round again. Rather, I feel like I'm in my own private 'grad school', learning to follow the gentle subtle directions guided by the heart. Neither experience, by the way, is a cakewalk.
So that was the theme of my class today. I know these students had been in their head most of the day, learning theory, in case studies, etc. A little breathing, relaxation, and gentle guiding inside seemed appropriate for this group.
It was their last session of the day. After we finished practice we sat on the floor for another 20 minutes or so, talking PKE shop and getting to know each other better. Thank you Dr. Wayne Strom for inviting me to share yoga!
Supine
4 part breath
Sukasana side bending
Tadasana
Shiffman arm swing
Heart taping
Angeli Mudra
Lunge
Low cresent
Cat
Cow
Balasana
Other side
Balasana
Easy side plank
Balasana
Reverse windshield wiper
Sphinx yin style
Supine
Gratitude meditation
Savasana
Sit
Namaste
So that was the theme of my class today. I know these students had been in their head most of the day, learning theory, in case studies, etc. A little breathing, relaxation, and gentle guiding inside seemed appropriate for this group.
It was their last session of the day. After we finished practice we sat on the floor for another 20 minutes or so, talking PKE shop and getting to know each other better. Thank you Dr. Wayne Strom for inviting me to share yoga!
Supine
4 part breath
Sukasana side bending
Tadasana
Shiffman arm swing
Heart taping
Angeli Mudra
Lunge
Low cresent
Cat
Cow
Balasana
Other side
Balasana
Easy side plank
Balasana
Reverse windshield wiper
Sphinx yin style
Supine
Gratitude meditation
Savasana
Sit
Namaste
Thursday, November 4, 2010
Room in the Kidneys, Wonder in the Heart. Vinysasa Basics: 11.4.10
Ravi Ravindra's teaching suggest a counterpose to fear is wonder. I've practiced for a while with finding the counterpose to fear to be faith, and that seems to work for me. Yet, as I dive into deeply held fears I notice there is a line from fear through wonder into faith. Exposing the feeling of wonder helps me loosen the grip. A considerable amount. Thank you Ravi! Thank you Kira, Thank you Shiffman blogger!
Sukasana
spine rocking
forward fold
heart to hands Ishvara Pranidad
other side
cat
cow
balasana with side stretch and nadi exploration
puppy dog
toe stretch
toe stand
downdog
lunge
hammock
low cresent
sphinx
other side
cobra
cobra/frog twist series
balasana
downdog
hammock
warrior II dance
twisted lunge
vinyasa
other side
balasana
kidney breath Taoist cycle of creativity
downdog
lunge
side angle
triangle
half moon
standing splits
pigeon
vinyasa
other side
from pigeon
supine tree
supported savasana with bolster, eye pillows and blankets
sit
OM
Namaste
Sukasana
spine rocking
forward fold
heart to hands Ishvara Pranidad
other side
cat
cow
balasana with side stretch and nadi exploration
puppy dog
toe stretch
toe stand
downdog
lunge
hammock
low cresent
sphinx
other side
cobra
cobra/frog twist series
balasana
downdog
hammock
warrior II dance
twisted lunge
vinyasa
other side
balasana
kidney breath Taoist cycle of creativity
downdog
lunge
side angle
triangle
half moon
standing splits
pigeon
vinyasa
other side
from pigeon
supine tree
supported savasana with bolster, eye pillows and blankets
sit
OM
Namaste
Tuesday, November 2, 2010
Vinyasa Basics: Yoga Chitta Vrittis Nirodaha.. 11.2.10
I am intrigued with chitta, as translated as 'heart-mind'. It rings so true! We've been practicing with an internal gaze at the heart for over a year, and with the theme of the Crib as 'see with you heart', I feel at home in the teachings.
Baddha konasana
padagustasana with twist and side bend
cat
cow
balasana with side stretch
puppy dog
plank
downdog
lunge
hammock
low cresent
sphinx
other side
baby cobra
locust
cobra
downdog
uttanasana
malasana
uttithatadasana
tadasana
lunge
hammock
warrior II dance
trikonasana
extended side angle
twisted lunge
vinysasa
balasana
other side
balasana
bridge x2
eye of the needle
twisted root
rest
other side
supported savasana
sit
Namaste!
Baddha konasana
padagustasana with twist and side bend
cat
cow
balasana with side stretch
puppy dog
plank
downdog
lunge
hammock
low cresent
sphinx
other side
baby cobra
locust
cobra
downdog
uttanasana
malasana
uttithatadasana
tadasana
lunge
hammock
warrior II dance
trikonasana
extended side angle
twisted lunge
vinysasa
balasana
other side
balasana
bridge x2
eye of the needle
twisted root
rest
other side
supported savasana
sit
Namaste!
Monday, November 1, 2010
Prototypes Women's Center: Awakening. 11.1.10
There was yoga teacher interested in teaching to recovery peeps observing the class today..so I tried to demonstrate a 'typical' class, with the caveot that teaching to this population is anything but typical.
What was interesting to note was many of these patterns/teachings have been repeated in various forms many times. There was a smoothe flow today..It feels like Prototypes is becoming 'seasoned' as a culture to these practices. Observing this instills great personal faith in the magic of yoga. Yet another reason I am grateful yoga found its way to my life.
Supine
3 breaths
shoulder openers
windshield wiper
sukasana side bending
rest and observe
other side
tadasana
Shiffman catcher's arms
observe in tadasana
other side
heart tapping
anahata subtile energy
wide leg forward fold
warrior II dance
forward fold
other side W2 dance
malasana
cowboy negociation practicing kindness in hand-heart connection
little tree
tree
group tree observing how the support of others can help
supine
pranayama 4 part breathing
guided savasana
sit
Namaste
1:1 sign papers
What was interesting to note was many of these patterns/teachings have been repeated in various forms many times. There was a smoothe flow today..It feels like Prototypes is becoming 'seasoned' as a culture to these practices. Observing this instills great personal faith in the magic of yoga. Yet another reason I am grateful yoga found its way to my life.
Supine
3 breaths
shoulder openers
windshield wiper
sukasana side bending
rest and observe
other side
tadasana
Shiffman catcher's arms
observe in tadasana
other side
heart tapping
anahata subtile energy
wide leg forward fold
warrior II dance
forward fold
other side W2 dance
malasana
cowboy negociation practicing kindness in hand-heart connection
little tree
tree
group tree observing how the support of others can help
supine
pranayama 4 part breathing
guided savasana
sit
Namaste
1:1 sign papers
Saturday, October 30, 2010
Yoga Blue: Nirodahah. 10.30.10
Finding nirodaha by creating room in the heart. Sutra 2.24, Sutra 1.2, taoist cycle of creativity
Heart opener over bolster
breathing into tight spots
OM
shoulder opener vinyasa
windshield wiper
supine rest
cat
cow
balasana
puppy dog
plank
downdog
easy side plank
barrel roll
plank
downdog
uttanasana
malasana
tadasana
YAM
lunge
hammock
low cresent
sphinx
other side
cobra
locust
downdog
uttanasana
tadasana
uttithatadasana with side stretch
forward fold
other side
lunge
hammock
warrior II dance
twisted lunge
three leg dog
other side
vinyasa
balasana
supine
bridge-3 part, breath, YAM, asana
rest
bridge
supine baddha konasana with gratitude meditation
eagle twist
rest
other side
supported savasana
sit
OM
Namaste
Heart opener over bolster
breathing into tight spots
OM
shoulder opener vinyasa
windshield wiper
supine rest
cat
cow
balasana
puppy dog
plank
downdog
easy side plank
barrel roll
plank
downdog
uttanasana
malasana
tadasana
YAM
lunge
hammock
low cresent
sphinx
other side
cobra
locust
downdog
uttanasana
tadasana
uttithatadasana with side stretch
forward fold
other side
lunge
hammock
warrior II dance
twisted lunge
three leg dog
other side
vinyasa
balasana
supine
bridge-3 part, breath, YAM, asana
rest
bridge
supine baddha konasana with gratitude meditation
eagle twist
rest
other side
supported savasana
sit
OM
Namaste
Monday, October 25, 2010
Prototypes Women's Center: Brain, Breath, and Addiction. 10.25.10
It is an unusual set up at Prototypes this week because most of the women are away from the house on retreat in Big Bear. I was assigned to teach three groups in a row today for the women who remained back in the facility, including yoga. Usually I don't have an opportunity to teach the same women for more than one session in a day...so I took advantage of having them "all day" and did a mini 'yoga and recovery' workshop.
We started with a session called "Addiction: Disease of Perception". You hear this terminology in AA circles, so it was easy for them to begin to buy into. In treatment circles you hear 'Distorted Thinking'. It fits snugly into the teachings of the Yoga Sutras, particularly 1.2-1.4. I didn't overtly teach the sutras but I was able to present a yogic slant to AA and recovery terminology. We mapped out 8 psychological patterns of 'distorted thinking', and tuned to our personal tendencies. I was headed to the kleshas but didn't have enough time to get there.
The second session was titled "Brain and Addiction", which of course is a huge subject. This spring I spent 12 weeks building this section, so today I took only the highlights. We looked at how neurons communicate and how drug adversly effect the messaging of the endorphins across the synaptic gap. We then tuned into the CNS and examined the symapthetic and parasympathetic, with particular attention to the vagus nerve and suggested breathing as a vital recovery tool.
This set us up for the yoga portion, session 3. It was a beautiful day so we took our yoga mats out into the front lawn. We started with a guided meditation "Deer visiting from the woods", and then did pranayama practices: top down breathing, and four part breathing awareness. We adjorned back inside for a writing exercise asking the following questions:
How does breath affect emotions? (Feel free to express your opinion that the breath does NOT!)
Do you believe the breath is a useful tool for recovery? Why or why not?
After our sessions, I reviewed the writing assignments. It appears this format is effective, most peeps were able to grasp the basic elements. I was pleased to find some peeps said NO, they didn't believe the breath was a useful tool because I think it indicates that peeps can speak their truth. It also helps me know some of my presentations are not clear. For additional guideance and support, I wrote comments on each paper and returned their 'homework' to them.
We started with a session called "Addiction: Disease of Perception". You hear this terminology in AA circles, so it was easy for them to begin to buy into. In treatment circles you hear 'Distorted Thinking'. It fits snugly into the teachings of the Yoga Sutras, particularly 1.2-1.4. I didn't overtly teach the sutras but I was able to present a yogic slant to AA and recovery terminology. We mapped out 8 psychological patterns of 'distorted thinking', and tuned to our personal tendencies. I was headed to the kleshas but didn't have enough time to get there.
The second session was titled "Brain and Addiction", which of course is a huge subject. This spring I spent 12 weeks building this section, so today I took only the highlights. We looked at how neurons communicate and how drug adversly effect the messaging of the endorphins across the synaptic gap. We then tuned into the CNS and examined the symapthetic and parasympathetic, with particular attention to the vagus nerve and suggested breathing as a vital recovery tool.
This set us up for the yoga portion, session 3. It was a beautiful day so we took our yoga mats out into the front lawn. We started with a guided meditation "Deer visiting from the woods", and then did pranayama practices: top down breathing, and four part breathing awareness. We adjorned back inside for a writing exercise asking the following questions:
How does breath affect emotions? (Feel free to express your opinion that the breath does NOT!)
Do you believe the breath is a useful tool for recovery? Why or why not?
After our sessions, I reviewed the writing assignments. It appears this format is effective, most peeps were able to grasp the basic elements. I was pleased to find some peeps said NO, they didn't believe the breath was a useful tool because I think it indicates that peeps can speak their truth. It also helps me know some of my presentations are not clear. For additional guideance and support, I wrote comments on each paper and returned their 'homework' to them.
Tuesday, October 19, 2010
Vinyasa Basics: Hamstring/Low Back Love. 10.19.10
Supine knees to chest
Windshield wiper
Tailbone awareness
Supine padagustasana with strap
Bent knee twist
Other side
Cat
Cow
Barrel roll
Childs with side stretch
Sukasana sacrum stretch and side bend
Horse and buggy paschimitadasana with strap and breath
Downdog
Lunge
3 part hamstring stretch
Sphinx
Other side
Baby cobra
Locust
Cobra
Recling Buddha backbend
Reclining Buddha shoulder opener
Other side
Restorative twist over bolster
Restorative savasana
sit
Namaste
Sit
Namaste
Windshield wiper
Tailbone awareness
Supine padagustasana with strap
Bent knee twist
Other side
Cat
Cow
Barrel roll
Childs with side stretch
Sukasana sacrum stretch and side bend
Horse and buggy paschimitadasana with strap and breath
Downdog
Lunge
3 part hamstring stretch
Sphinx
Other side
Baby cobra
Locust
Cobra
Recling Buddha backbend
Reclining Buddha shoulder opener
Other side
Restorative twist over bolster
Restorative savasana
sit
Namaste
Sit
Namaste
Monday, October 18, 2010
Prototypes Women's Center. And it all new again. 10.18.10
13 out of 15 of the women were new. It was great practice and reminder for me to start at the most simple and basics of language. Keep the pace engaging, but slow enough for all to follow, and create a container of safety and compassion. After three years of teaching to this population, it all feels so new again, but with a hint of faith and a bit more sure footed in the journey. And always I am grateful for the opportunity to hone in on what is useful in communicating to this population. Keep it simple, light, but compassionately commanding.
I spent some time on feeling into ease, safety, and a sense of internal dignity; one of the women still has bruises on her face from a messy bout with domestic violence. We did a lot of work with our eyes closed.
supine
4 part breath awareness
shoulder openers
sukasana side bending
rest
bringing words to the feelings
tadasana
1/4 sun salutations
1/2 sun salutations
easy lunge salutes
malasana with cowboy negociation
little tree
tree
crow play
easy spine twist
guided savasana with 3 mins of silence
sit
Namaste
1/1 sign out
I spent some time on feeling into ease, safety, and a sense of internal dignity; one of the women still has bruises on her face from a messy bout with domestic violence. We did a lot of work with our eyes closed.
supine
4 part breath awareness
shoulder openers
sukasana side bending
rest
bringing words to the feelings
tadasana
1/4 sun salutations
1/2 sun salutations
easy lunge salutes
malasana with cowboy negociation
little tree
tree
crow play
easy spine twist
guided savasana with 3 mins of silence
sit
Namaste
1/1 sign out
Saturday, October 16, 2010
Yoga Blue: Effort, Ease, Practice and Surrender. 10.16.10
Sutra 2.24, sutra 1.12, filling the 72,000 nadis with ease and surrender.
Supine
windshleld wiper
pada gustasana and twist with strap
cat
cow
balasana
puppy dog
easy side plank with nadi play
balasana
plank
downdog
uttanasana
malasana with cowboy negociation
uttitha tadasana
tadasana
YAM
lunge
hammock
twist
low cresent
sphinx/seal
downdog
other side
baby cobra
locust
cobra
locust
locust variation
balasana
eye of the needle
gratitude meditation
twisted root
Texas star
supported savasana
sit
Hold Ojai in your heart (its Ojai Day!)
Namaste!
Supine
windshleld wiper
pada gustasana and twist with strap
cat
cow
balasana
puppy dog
easy side plank with nadi play
balasana
plank
downdog
uttanasana
malasana with cowboy negociation
uttitha tadasana
tadasana
YAM
lunge
hammock
twist
low cresent
sphinx/seal
downdog
other side
baby cobra
locust
cobra
locust
locust variation
balasana
eye of the needle
gratitude meditation
twisted root
Texas star
supported savasana
sit
Hold Ojai in your heart (its Ojai Day!)
Namaste!
Thursday, October 14, 2010
11th Step Meditation: Karma. 10.14.10
Stuck our big toe into the immense subject of karma. We are only reading a few paragraphs at a time; this material and the sharing is rich. Immensly grateful for this sangha.
sukasana spine rocking and side bending
seated shoulder rolls
seated neck rolls with arm/shoulder exploration
pigeon
half seated twist
other side
paschimotadasana
sit
read Buddhism and 12 Step Recovery, Zen Center, SF.
share
OM
Namaste.
sukasana spine rocking and side bending
seated shoulder rolls
seated neck rolls with arm/shoulder exploration
pigeon
half seated twist
other side
paschimotadasana
sit
read Buddhism and 12 Step Recovery, Zen Center, SF.
share
OM
Namaste.
Vinyasa Basics: Ida, Pingala, Sushumna. 10.14.10
Internal wisdom. 6th chakra, nadis.
Ran out of time and was a little rushed at the end.
Sukasana
breath, spine awareness
sushumna meditation
OM
side bending with tipping Buddha
other side
cat
cow
balasana with side stretch
puppy dog
easy side plank
balasana
plank
downdog
uttanasana
malasana with cowboy negociation and heart opener
uttithatadasana with side stretch
heart opener forward fold
other side
lunge
low lunge with hip opener
cresent
twisted lunge
other side
sphinx
cobra
downdog
uttanasana
malasana
eye of the needle with breath play
downdog
lunge
hammock
warrior II
trikonasanaa
half moon
pigeon
king pigeon play
vinysasa
other side
supported savasana
sit
OM
Namaste
Ran out of time and was a little rushed at the end.
Sukasana
breath, spine awareness
sushumna meditation
OM
side bending with tipping Buddha
other side
cat
cow
balasana with side stretch
puppy dog
easy side plank
balasana
plank
downdog
uttanasana
malasana with cowboy negociation and heart opener
uttithatadasana with side stretch
heart opener forward fold
other side
lunge
low lunge with hip opener
cresent
twisted lunge
other side
sphinx
cobra
downdog
uttanasana
malasana
eye of the needle with breath play
downdog
lunge
hammock
warrior II
trikonasanaa
half moon
pigeon
king pigeon play
vinysasa
other side
supported savasana
sit
OM
Namaste
Wednesday, October 13, 2010
Yin and Meditation: Vulnerability, Surrender and Grace.
Found out I got to teach 5 minutes before class! What came out was what is fresh for me in my practice, which is playing with the yin qualities of being vulnerable, and how it relates to surrender, and how it opens a space to experience grace.
Vulnerability and Surrender are powerful practices for me because I have layers of fear buried within. But some tight spots melt, if I'm lucky (or perhaps it is Grace).
Baddha konasana
rest
Swan, sleeping swan or box
rest
cat/cow release
other side
windshield wiper
sphinx/seal (it faced peeps in 'other direction', not sure best transition)
rest
balasana with taoist 'gentleness and kindness' meditation
lunge/high lunge
twisted root
rest
other side
rest
sit
sit/savasana
Namaste!
Vulnerability and Surrender are powerful practices for me because I have layers of fear buried within. But some tight spots melt, if I'm lucky (or perhaps it is Grace).
Baddha konasana
rest
Swan, sleeping swan or box
rest
cat/cow release
other side
windshield wiper
sphinx/seal (it faced peeps in 'other direction', not sure best transition)
rest
balasana with taoist 'gentleness and kindness' meditation
lunge/high lunge
twisted root
rest
other side
rest
sit
sit/savasana
Namaste!
Saturday, October 9, 2010
Yoga Blue: Let Go and Let God. 10.9.10
Some of the talking points were anahata, heart to hand connection, sutra 1.2, sutra 1.12, sutra 1.34. I think I forgot twisted lunge on the second side in the second standing series. When I discovered this during savasana, instead of freaking out, I prayed that each of the peeps in class got the yoga they were looking for in coming to class tonight. I don't get wound up over such things anymore and I've learned how to do that by spending some time teaching. One of the many many many blessings in this path and every day I am grateful people show up and I have a lovely studio where I get to try to communicate this thing called yoga.
Supine
Three part pranayama breath
OM
supine shoulder openers
eye of the needle
cat
cow
balasana
puppy dog
easy side plank
balasana
downdog
uttanasana
malasana with heart opener
uttithatadasana
tadasana
angeli mudra
YAM
lunge
hammock
cresent
other side
downdog
sphinx/seal
windshield wiper
downdog
uttanasana
tadasana
lunge
hammock
warrior II dance
twisted lunge
pigeon
three leg dog
vinyasa
other side with horse added before warrior II
vinyasa
balasana
ardha matseyendrasana
cow face with eagle arms
paschimotadasana
other side
supported savasana
sit
OM
Namaste!
Supine
Three part pranayama breath
OM
supine shoulder openers
eye of the needle
cat
cow
balasana
puppy dog
easy side plank
balasana
downdog
uttanasana
malasana with heart opener
uttithatadasana
tadasana
angeli mudra
YAM
lunge
hammock
cresent
other side
downdog
sphinx/seal
windshield wiper
downdog
uttanasana
tadasana
lunge
hammock
warrior II dance
twisted lunge
pigeon
three leg dog
vinyasa
other side with horse added before warrior II
vinyasa
balasana
ardha matseyendrasana
cow face with eagle arms
paschimotadasana
other side
supported savasana
sit
OM
Namaste!
Thursday, October 7, 2010
Vinyasa Basics: Making room for ourselves. 10.7.10
Late post for Oct 7
Sukasama
Heart to hand
Gratitude med
Om
Windshield
Eye with straight leg
Hip med
Cat cow etc
Toe stretch
Toe stand
Uttithatadasana
Forward fold
Yam
Lunge
Hammock
Low cresent
Cob
Loc
locust Var
Bal
toe stand
Tad
Lam
Lunge
Hammonk
Shushumna pose
Warrior 11
Twisted lunge
Vin
Ardha
Cow tip
Support sav
Sukasama
Heart to hand
Gratitude med
Om
Windshield
Eye with straight leg
Hip med
Cat cow etc
Toe stretch
Toe stand
Uttithatadasana
Forward fold
Yam
Lunge
Hammock
Low cresent
Cob
Loc
locust Var
Bal
toe stand
Tad
Lam
Lunge
Hammonk
Shushumna pose
Warrior 11
Twisted lunge
Vin
Ardha
Cow tip
Support sav
Vinyasa Basics: breathing into Grace. 10.7.10
Sukasama
Heart to hand
Gratitude med
Om
Windshield wiper
Eye with straight leg
Hip meditation
Cat
Cow
Balasana
Puppy dog
Toe stretch
Toestand
Uttithatadasana
Tadasana
Yam
Lunge
Hammock
Low cresent
Cobra
Locust
Locust Variation
Balasana
Toe stand
Tadasana
Lam
Lunge
Hammock
Shushumna pose
Warrior 11
Twisted lunge
Vinyasa
Other side
Ardha matseyendrasana
Cow face with eagle arm stretch
Cow tipping
Supported savasana
Heart to hand
Gratitude med
Om
Windshield wiper
Eye with straight leg
Hip meditation
Cat
Cow
Balasana
Puppy dog
Toe stretch
Toestand
Uttithatadasana
Tadasana
Yam
Lunge
Hammock
Low cresent
Cobra
Locust
Locust Variation
Balasana
Toe stand
Tadasana
Lam
Lunge
Hammock
Shushumna pose
Warrior 11
Twisted lunge
Vinyasa
Other side
Ardha matseyendrasana
Cow face with eagle arm stretch
Cow tipping
Supported savasana
Tuesday, October 5, 2010
Vinyasa Basics: Sweet Surrender. 10.5.10
Sutra 1.12 says the vrittis are mastered through equal parts practice and surrender/non attachment. For most my adult life I've been only concerned with practice and effort. It wasn't until I learned surrender that i began to feel some sense of internal aligment. I am grateful for the teachings of yoga.
Today we practiced with a special emphasis on vairagya.
Baddha konasana yin style
seated baddha konasana with heart meditation and OM
padagustasana with twist and side bend
sukasana with spine rocking
forward fold
seated baby back bend
other side
table top
paschimotadasana
uttanasana
lunge
high lunge
twisted lunge
low cresent
hamstring stretch
downdog
rounded plank
downdog
other side
from downdog
baby cobra
locust
cobra
barrell roll
downdog
uttanasana
uttithatadasana with 3 breaths
tadasana
YAM
lunge
warrior I dance
eagle arms
eagle
lunge
twisted lunge
pigeon
three leg dog/revolved dog
vinyasa
other side
after vinyasa roll to backs
eye of the needle
eagle wrap twist
other side
supported savasana
sit
OM
Namaste!
Today we practiced with a special emphasis on vairagya.
Baddha konasana yin style
seated baddha konasana with heart meditation and OM
padagustasana with twist and side bend
sukasana with spine rocking
forward fold
seated baby back bend
other side
table top
paschimotadasana
uttanasana
lunge
high lunge
twisted lunge
low cresent
hamstring stretch
downdog
rounded plank
downdog
other side
from downdog
baby cobra
locust
cobra
barrell roll
downdog
uttanasana
uttithatadasana with 3 breaths
tadasana
YAM
lunge
warrior I dance
eagle arms
eagle
lunge
twisted lunge
pigeon
three leg dog/revolved dog
vinyasa
other side
after vinyasa roll to backs
eye of the needle
eagle wrap twist
other side
supported savasana
sit
OM
Namaste!
Monday, October 4, 2010
Prototypes Women's Center. The attack of the vrittis. 10.4.10
We were going on one direction when, at the first forward fold I heard, "I can't do this. I'm FAT". Then someone said, "I wish I could be happy and have white teeth like you". I stopped the asana practice and asked them to take a comfortable seat.
When I asked what other people were thinking, everything from pending court cases to hating yoga class to what's for dinner came up. it was a teachable moment to introduce the vrittis, and sutra 1.2. We've come at it before, but today, perhaps because it came from them, it felt like it took on a new understanding. After a discussion, we did a bit more moving, and by the end of class, everybody sat in a 3 minute meditation...absolutely silent and still, and, as one woman, put it, "a little less freaked out by the vrittis".
supine belly tug and internal organ map
tadasana
(it was chilly in the room)
tibetan HA breath
crazy eights
tadasana
1/2 sun salute
lunge
sukasana (discussion)
sukasana side extension with side bending
other side
tadasana
hip/pelvis rotation
warrior II
forward fold
malasana with cowboy negociation
trikonasana
tree
sit-3 min
Namaste!
1:1 sign papers
When I asked what other people were thinking, everything from pending court cases to hating yoga class to what's for dinner came up. it was a teachable moment to introduce the vrittis, and sutra 1.2. We've come at it before, but today, perhaps because it came from them, it felt like it took on a new understanding. After a discussion, we did a bit more moving, and by the end of class, everybody sat in a 3 minute meditation...absolutely silent and still, and, as one woman, put it, "a little less freaked out by the vrittis".
supine belly tug and internal organ map
tadasana
(it was chilly in the room)
tibetan HA breath
crazy eights
tadasana
1/2 sun salute
lunge
sukasana (discussion)
sukasana side extension with side bending
other side
tadasana
hip/pelvis rotation
warrior II
forward fold
malasana with cowboy negociation
trikonasana
tree
sit-3 min
Namaste!
1:1 sign papers
Saturday, October 2, 2010
Yoga Blue: Keep it Simple: Breathe! 10.02.10
Swooping Baddha Konasana
Baddha konasana yin style
pada gustasana with twist and side bend
sukasana forward fold
table top
paschimotadasana
other side
uttanasna with hamstring stretch
lunge
hammock
low cresent
tiger pose
other side
sphinx
seal
balasana
even cowgirls get the blues
eagle arm play in virasana
plank
downdog
uttanasana
uttitha tadasana
lunge
side angle prep
trikonasana
half moon with block
pigeon
vinyasa
other side
from pigeon
supine tree
bridge
baddha konasana
self supported bridge
supine spine twist with block x2
supported baddha konasna
supported savasana
sit
namaste
Baddha konasana yin style
pada gustasana with twist and side bend
sukasana forward fold
table top
paschimotadasana
other side
uttanasna with hamstring stretch
lunge
hammock
low cresent
tiger pose
other side
sphinx
seal
balasana
even cowgirls get the blues
eagle arm play in virasana
plank
downdog
uttanasana
uttitha tadasana
lunge
side angle prep
trikonasana
half moon with block
pigeon
vinyasa
other side
from pigeon
supine tree
bridge
baddha konasana
self supported bridge
supine spine twist with block x2
supported baddha konasna
supported savasana
sit
namaste
Thursday, September 30, 2010
Vinyasa Basics: Room in the hips, room in the heart. 9.30.10
Windshield wiper
Windshield wiper with holds and stretch
cat
cow
childs
puppy dog
table top with balancing tiger pose
tiger pose with heart opener
plank
downdog
malasana with heart opener
uttithatadasana
tadasana
YAM
lunge
hammock
low cresent
other side
sphinx/seal
balasana
three leg dog other side to get to tadasana
tadasana
lunge
hammock
warrior II dance
twisted lunge
vinyasa
other side with twist and dip from hammock along the way
lowering to pigeon
supine tree
bridge
pigeon
supine tree
bridge/wheel
gratitude mediation with supine baddha konasana
twisted root
supported savasana
sit
OM
Namaste!
Windshield wiper with holds and stretch
cat
cow
childs
puppy dog
table top with balancing tiger pose
tiger pose with heart opener
plank
downdog
malasana with heart opener
uttithatadasana
tadasana
YAM
lunge
hammock
low cresent
other side
sphinx/seal
balasana
three leg dog other side to get to tadasana
tadasana
lunge
hammock
warrior II dance
twisted lunge
vinyasa
other side with twist and dip from hammock along the way
lowering to pigeon
supine tree
bridge
pigeon
supine tree
bridge/wheel
gratitude mediation with supine baddha konasana
twisted root
supported savasana
sit
OM
Namaste!
11th Step Meditation: Always a surprise. 9.30.10
Windshield wipers
eye of the needle with twist and leg extension
sukasana side bending
downdog
sphinx
baby cobra
locust
cobra
baddha konasana with spine rolls
baddha konasana yin style
sit
read
share
Namaste
eye of the needle with twist and leg extension
sukasana side bending
downdog
sphinx
baby cobra
locust
cobra
baddha konasana with spine rolls
baddha konasana yin style
sit
read
share
Namaste
Tuesday, September 28, 2010
Vinyasa Basics: Gratitude for Obstacles. 9.28.10
We started at the wall as an attempt to keep it cool. Used the wall as a metaphor for obstacles in our life and suggested they might be useful. began to talk about Yamas, or restraints in yoga.
I really enjoy teaching yoga. This doesn't have much to do with recording this class sequence but upon reflecting on our practice I connected to this feeling so i put it out there on todays blog.
Think a good side stretch before savasana would have felt nice but I ran out of time.
Played with awareness in muladara chakra (LAM), and anahata (YAM)
Legs up the wall using bolster
eye of the needle at wall...used some hands
wide legged at wall
eye other side
baddha konasana at wall
supine
supine uttitha tadasana play
cat
cow
balasana
puppy dog
sole of feet opener
plank
downdog
walk forward to uttanasana
malasana with heart opener
uttitha tadasana
forward fold with arms interlocked
tadasana variation with shoulder openers
lunge
hammock
lunge
cresent
other side
sphinx
tadasana
lunge
hammock
warrior II dance
pigeon
three leg dog
vinyasa wiht cobra
other side
balasana
supine windshield wiper
bridge
bridge or wheel
twisted root
supported savasana
I really enjoy teaching yoga. This doesn't have much to do with recording this class sequence but upon reflecting on our practice I connected to this feeling so i put it out there on todays blog.
Think a good side stretch before savasana would have felt nice but I ran out of time.
Played with awareness in muladara chakra (LAM), and anahata (YAM)
Legs up the wall using bolster
eye of the needle at wall...used some hands
wide legged at wall
eye other side
baddha konasana at wall
supine
supine uttitha tadasana play
cat
cow
balasana
puppy dog
sole of feet opener
plank
downdog
walk forward to uttanasana
malasana with heart opener
uttitha tadasana
forward fold with arms interlocked
tadasana variation with shoulder openers
lunge
hammock
lunge
cresent
other side
sphinx
tadasana
lunge
hammock
warrior II dance
pigeon
three leg dog
vinyasa wiht cobra
other side
balasana
supine windshield wiper
bridge
bridge or wheel
twisted root
supported savasana
Monday, September 27, 2010
Is it possilbe these practices open the heart? Michael Bolton Charites, Ojai Valley Inn and Spa. 9.26.10
Teaching about opening from the inside out as well as talking about Yoga Blue. Temp in Ojai was about 106!!! Room (Shangri-La Pavillion) had incredible view but was hotter than hades by 10.30. Cut second set to one pose, which worked out well as more space was allowed for anointing, kirtan and savasana.
Amy Arani sang, Allee, Lisa and I anointed. Whoa whoa.
I pretty much cried through the whole class. Felt a new level of passion, a new level of love, a new level of gratitude and connection. Heart breatking wide open.
Yoga Blue intro
supine
3 breaths
windshield wiper
eye of the needle
rest knees bent
other side
cat
cow
balasana
puppy dog
easy side plank
plank
downdog
uttanasana
malasana
uttanasana
uttithatadasana with deep breath
tadasana a la Rumi
angeli mudra
YAM
forward fold
lunge
hammock
lunge
twist
other side
sphinx
seal
windshield wiper
downdog
lunge
uttanasana
tadasana
heart tapping
forward fold
lunge
hammock
warrior II dance
other side WII
slow vinyasa
roll to backs
spine twist
rest
spine twist
rest
savasana with anointing and kirtan
sit
OM
Namaste!
Celebratiion of Yoga Blue poolside with brunch and fashion show by Bhavantu, One Stitch at a Time (Lise Solvang), and Gabbita.
Amy Arani sang, Allee, Lisa and I anointed. Whoa whoa.
I pretty much cried through the whole class. Felt a new level of passion, a new level of love, a new level of gratitude and connection. Heart breatking wide open.
Yoga Blue intro
supine
3 breaths
windshield wiper
eye of the needle
rest knees bent
other side
cat
cow
balasana
puppy dog
easy side plank
plank
downdog
uttanasana
malasana
uttanasana
uttithatadasana with deep breath
tadasana a la Rumi
angeli mudra
YAM
forward fold
lunge
hammock
lunge
twist
other side
sphinx
seal
windshield wiper
downdog
lunge
uttanasana
tadasana
heart tapping
forward fold
lunge
hammock
warrior II dance
other side WII
slow vinyasa
roll to backs
spine twist
rest
spine twist
rest
savasana with anointing and kirtan
sit
OM
Namaste!
Celebratiion of Yoga Blue poolside with brunch and fashion show by Bhavantu, One Stitch at a Time (Lise Solvang), and Gabbita.
Tuesday, September 21, 2010
Vinyasa Basics: Just a little bit. 9.20.10
Kept it soft soft soft. Nobody was in a rush, and we played with letting the practice feel really good.
supine
3 breaths
easy eye of the needle
cat
cow
balasana
puppy dog
plank
downdog
rounded plank
downdog
rounded plank
baby cobra
locust
cobra
balasana
easy side plank
downdog
uttanasana
malasana
uttitha tadasana
tadasana
easy lunge salutes
tadasana variation with arms behind back
forward fold
tadasana variation with shoulder opener and neck stretch (both sides
catchers arm to open shoulders
trikonasana
wide leg forward fold
other side
warrior II dance
forward fold with twist
forward fold with squirt pose play
slow vinyasa
locust play with arm/leg variations
balasana
side saddle stretch and twist
bridge x2
easy twist/twisted root
supported savasana
sit
Namaste!
supine
3 breaths
easy eye of the needle
cat
cow
balasana
puppy dog
plank
downdog
rounded plank
downdog
rounded plank
baby cobra
locust
cobra
balasana
easy side plank
downdog
uttanasana
malasana
uttitha tadasana
tadasana
easy lunge salutes
tadasana variation with arms behind back
forward fold
tadasana variation with shoulder opener and neck stretch (both sides
catchers arm to open shoulders
trikonasana
wide leg forward fold
other side
warrior II dance
forward fold with twist
forward fold with squirt pose play
slow vinyasa
locust play with arm/leg variations
balasana
side saddle stretch and twist
bridge x2
easy twist/twisted root
supported savasana
sit
Namaste!
Monday, September 20, 2010
Prototypes Women's Center. Align with your feeling. 9.20.10
I have varying degrees of success in communicating and inviting this population to turn inward. It would be easier to ask them to wrap their leg around their neck! Offering compassion is the most useful tool I've found.
One of the biggest hurdles today was getting them to remove their shoes.
Supine
4 part breath
sukasana
spine rolls
side stretch
other side
uttanasana with hamstring stretch
uttitha tadasana
tadasana
tadasana with heart opener
forward fold
shoulder opener tadasana with twist (so wierd the room gets very still!)
1/2 sun salutation
simple lunge salutes
tadasana with heart tapping
hands to heart connection
triangle
wide leg ff
other side
ff
malasana with cowboy negociation
warrior II dance both sides
forward fold
windshield wiper
bridge
easy spine twist
savasana
sit
Namaste
1:1 sign out
One of the biggest hurdles today was getting them to remove their shoes.
Supine
4 part breath
sukasana
spine rolls
side stretch
other side
uttanasana with hamstring stretch
uttitha tadasana
tadasana
tadasana with heart opener
forward fold
shoulder opener tadasana with twist (so wierd the room gets very still!)
1/2 sun salutation
simple lunge salutes
tadasana with heart tapping
hands to heart connection
triangle
wide leg ff
other side
ff
malasana with cowboy negociation
warrior II dance both sides
forward fold
windshield wiper
bridge
easy spine twist
savasana
sit
Namaste
1:1 sign out
Saturday, September 18, 2010
Yoga Blue: Become familiar with ease and gentleness. 9.18.10
Baddha konasana
padagustasana with twist and side bend
cat
cow
balasana
puppy dog
plank
downdog
lunge
low lunge
hamstring stretch
cresent
other side
sphinx with neck rolls
seal
reverse windshield
downdog
walking to utanasana
malasana variation
uttanasna
tadasana
OM
lunge
hammock
horse
warrior II
warrior II other side
wide leg forward fold
squirt pose
lunge
pigeon
three leg dog
pigeon other side
three leg dog
rolling cobra
balasana
sit with alternate nostril breathing
padagustasana with twist using strap
supported savasana
sit
OM
Namaste!
padagustasana with twist and side bend
cat
cow
balasana
puppy dog
plank
downdog
lunge
low lunge
hamstring stretch
cresent
other side
sphinx with neck rolls
seal
reverse windshield
downdog
walking to utanasana
malasana variation
uttanasna
tadasana
OM
lunge
hammock
horse
warrior II
warrior II other side
wide leg forward fold
squirt pose
lunge
pigeon
three leg dog
pigeon other side
three leg dog
rolling cobra
balasana
sit with alternate nostril breathing
padagustasana with twist using strap
supported savasana
sit
OM
Namaste!
Thursday, September 16, 2010
11th Step Meditation: meditation as a form of 3rd step.9.16.10
This paragraph in the reading (Buddhism and 12 Step Recovery, Zen Center, San Francisco) really made us say WOW!!!!
When we sit.."We make a decision to investigate this life, and we turn ourselves over to whatever we discover which cannot be imagined ahead of time or controlled. Meditation is always and experiment and a surprise. we just let go, sit down for the ride and observe the scenery of the undiscovered country of the self".
Freeform
sit
read
share
namaste!
When we sit.."We make a decision to investigate this life, and we turn ourselves over to whatever we discover which cannot be imagined ahead of time or controlled. Meditation is always and experiment and a surprise. we just let go, sit down for the ride and observe the scenery of the undiscovered country of the self".
Freeform
sit
read
share
namaste!
Tuesday, September 14, 2010
Vinyasa Basics: Half Moon in Full Bloom. 9.14.10
We played to find ease in blooming half moon.
Alternate Nostril Breathing (Nadi Sodhana)
cat/cow release
balasana
puppy dog
Only cowgirls get the blues (dolphin play with brick)
plank
downdog
plank
downdog
lunge
twisted lunge
hammock
other side
baby cobra
locust
cobra
balasana
plank
uttanasana
malasana
cowboy negociation
tadasana with side bending
YAM
lunge
hammock
horse
triangle
extended triangle
side angle
vinyasa
other side (playing with 'witches brew' in horse)
vinysasa
balasana
demo half moon sequence with brick
downdog
lunge
side angle
trikonasana
half moon
standing splits
vinyasa
balasana with kidney breath
other side
lowering to pigeon after standing splits
vinyasa with revolved dog
other side
bridge
rest
YAM
bridge/wheel
rest
twisted root
Savasana
sit
OM
Namaste
Alternate Nostril Breathing (Nadi Sodhana)
cat/cow release
balasana
puppy dog
Only cowgirls get the blues (dolphin play with brick)
plank
downdog
plank
downdog
lunge
twisted lunge
hammock
other side
baby cobra
locust
cobra
balasana
plank
uttanasana
malasana
cowboy negociation
tadasana with side bending
YAM
lunge
hammock
horse
triangle
extended triangle
side angle
vinyasa
other side (playing with 'witches brew' in horse)
vinysasa
balasana
demo half moon sequence with brick
downdog
lunge
side angle
trikonasana
half moon
standing splits
vinyasa
balasana with kidney breath
other side
lowering to pigeon after standing splits
vinyasa with revolved dog
other side
bridge
rest
YAM
bridge/wheel
rest
twisted root
Savasana
sit
OM
Namaste
Monday, September 13, 2010
Yin Yoga: The Breath Inside the Breath. 9.13.10
Sit
Alternate Nostril Breathing
OM
cat/cow release
swan
prep for wide leg forward fold (easy side bending)
wide leg forward fold
balasana
easy side plank
sphinx/cobra
balasana
Lunge
Twisted Root
rest
Twisted Root
rest
sit
sit/savasana
Namaste.
Alternate Nostril Breathing
OM
cat/cow release
swan
prep for wide leg forward fold (easy side bending)
wide leg forward fold
balasana
easy side plank
sphinx/cobra
balasana
Lunge
Twisted Root
rest
Twisted Root
rest
sit
sit/savasana
Namaste.
Prototypes Women's Center: Heart-hand connection. 9.13.10
There was an air of openness/willingness today so I went a little further with the subtle energy connection.
Check in
sukasana side bending
rest
other side rest
uttanasana
tadadasana
crazy eights (it is fun to invite them to count with me)
1/4 sun salutes
uttanasana
lunge
low lunge
cresent
hamstring stretch
other side
tadasana
sphinx/cobra
balasana
tadasana
trikonasana
forward fold
trikonasana
forward fold
malasana
cowboy negociation with hand-heart connection
tree
bridge x2
savasasana
sit
namaste
1:1 sign papers
Check in
sukasana side bending
rest
other side rest
uttanasana
tadadasana
crazy eights (it is fun to invite them to count with me)
1/4 sun salutes
uttanasana
lunge
low lunge
cresent
hamstring stretch
other side
tadasana
sphinx/cobra
balasana
tadasana
trikonasana
forward fold
trikonasana
forward fold
malasana
cowboy negociation with hand-heart connection
tree
bridge x2
savasasana
sit
namaste
1:1 sign papers
Saturday, September 11, 2010
Stiff White Guys: Summer Breeze, Warm Heart. 9.11.10
Supine
3 breaths
supine padagustasana with twist and strap
cat
cow
balasana
puppy dog
plank
downdog
baby cobra
locust
cobra
locust play
balasana
downdog
uttanasana
tadasana
shoulder shrugs
swinging arm shoulder opener
forward fold with strap
warrior II
wide leg forward fold
other side
wide leg forward fold
malasana
cowboy negociation
tadasana
trikonasana
other side
forward fold
windshield wiper
bridge
rest
bridge
easy spine twist
supported savasana
sit
Namaste!
3 breaths
supine padagustasana with twist and strap
cat
cow
balasana
puppy dog
plank
downdog
baby cobra
locust
cobra
locust play
balasana
downdog
uttanasana
tadasana
shoulder shrugs
swinging arm shoulder opener
forward fold with strap
warrior II
wide leg forward fold
other side
wide leg forward fold
malasana
cowboy negociation
tadasana
trikonasana
other side
forward fold
windshield wiper
bridge
rest
bridge
easy spine twist
supported savasana
sit
Namaste!
Yoga Blue: Open Heart, Loving Mind. 9.11.10
Supine 3 breaths
windshield wiper
supine padagustasana with twist using strap
cat
cow
balasana
puppy dog
easy side angle
plank
dowdog
lunge
twisted lunge
hammock
baby cobra
locust
cobra
other side
cobra
balasana
tadasana
YAM
lunge
hammock
warrior II
trikonasana
extended side angle
other side with YAM
pigeon
supine tree
bridge
other side
bridge
gratitude meditation
twisted root with rest
supported savasana
windshield wiper
supine padagustasana with twist using strap
cat
cow
balasana
puppy dog
easy side angle
plank
dowdog
lunge
twisted lunge
hammock
baby cobra
locust
cobra
other side
cobra
balasana
tadasana
YAM
lunge
hammock
warrior II
trikonasana
extended side angle
other side with YAM
pigeon
supine tree
bridge
other side
bridge
gratitude meditation
twisted root with rest
supported savasana
Thursday, September 9, 2010
Vinyasa Basics: Providing the Ground to Open: 9.9.10
Brought light to more of the chakras than normal, and kept an eye on grounding energy to provide the safety to open.
Sukasana
LAM
Angeli mudra
YAM
eye of the needle with twist
rest
VAM
other side
cat
cow
balasana
childs
easy side plank
balasana
plank
downdog
plank
baby cobra
locust
cobra
plank
downdog
lunge
twist
hammock
lunge
three leg dog with twist
downdog
cobra
balasasana
other side
cobra
locust with manapura opening
locust variation
balasana
tadasana
lunge
hammock
warrior II dance
trikonasana
standing sep leg stretch
warrior III
standing splits
uttansasana
malasana
windshield wiper
bridge
other side
from standing splits
pigeon
supine tree
bridge
other side
bridge
wheel prep
easy spine twist with ajna OM
supported savasana
sit
Sukasana
LAM
Angeli mudra
YAM
eye of the needle with twist
rest
VAM
other side
cat
cow
balasana
childs
easy side plank
balasana
plank
downdog
plank
baby cobra
locust
cobra
plank
downdog
lunge
twist
hammock
lunge
three leg dog with twist
downdog
cobra
balasasana
other side
cobra
locust with manapura opening
locust variation
balasana
tadasana
lunge
hammock
warrior II dance
trikonasana
standing sep leg stretch
warrior III
standing splits
uttansasana
malasana
windshield wiper
bridge
other side
from standing splits
pigeon
supine tree
bridge
other side
bridge
wheel prep
easy spine twist with ajna OM
supported savasana
sit
Tuesday, September 7, 2010
Vinyasa Basics: Connecting to within. 9.7.10
Two peeps attending had low back mischief this morning so kept tuned to how it felt. Also played with the theme of connective tissue, melting the fuzz (Gil Hedley), connecting to our feelings and emotions, rumored to be in the web of the connective tissue (Motoyama).
supine 3 breaths
windshield wiper
hamstring stretch and twist with strap
easy side plank
cat/cow
balasana
balasana with sole of feet stretch
plank with circles
downdog
uttanasana
uttithatadasana with 2 breaths
tadasana
catcher's arm shoulder opener
shoulder opener with strap
shoulder opener with ff and strap
lunge
hammock
lunge
downdog
plank
sphinx/seal
balasana
lunge
hammock
lunge
downdog
baby cobra
locust
cobra
windshield wiper
balasana
plank
downdog
uttanasana
tadasana
YAM
uttanasana
half arch
uttanasana
lunge
hammock
warrior II dance
lunge
uttanasana
lunge other side
hammock
floor twist
warrior II dance
lunge
downdog
vinysasa
balasana
plank
downdog
side plank
downdog
side plank
downdog
vinyasa
balasana
tree
malasana
Bridge x2
eye of the needle
twisted root
other side
seated alternate nostril breathing
supported savasana with 2 blankets
sit
OM
Namaste
supine 3 breaths
windshield wiper
hamstring stretch and twist with strap
easy side plank
cat/cow
balasana
balasana with sole of feet stretch
plank with circles
downdog
uttanasana
uttithatadasana with 2 breaths
tadasana
catcher's arm shoulder opener
shoulder opener with strap
shoulder opener with ff and strap
lunge
hammock
lunge
downdog
plank
sphinx/seal
balasana
lunge
hammock
lunge
downdog
baby cobra
locust
cobra
windshield wiper
balasana
plank
downdog
uttanasana
tadasana
YAM
uttanasana
half arch
uttanasana
lunge
hammock
warrior II dance
lunge
uttanasana
lunge other side
hammock
floor twist
warrior II dance
lunge
downdog
vinysasa
balasana
plank
downdog
side plank
downdog
side plank
downdog
vinyasa
balasana
tree
malasana
Bridge x2
eye of the needle
twisted root
other side
seated alternate nostril breathing
supported savasana with 2 blankets
sit
OM
Namaste
Sunday, September 5, 2010
Yoga Blue: Its all connected. 9.4.10
The studio was very hot so I opted for less than I'd planned to do. Started playing with talking about the connective tissue.
Supine
windshield wiper
supine janushirsasana with twist using strap
rest
other side
rest
cat
cow
balasana
puppy dog
easy side plank
balasana
plank
downdog
lunge
hammock
lunge
baby cobra
locust
cobra
lunge other side
hammock
lunge
cobra
downdog
uttanasana
tadasana
YAM
lunge
hammock
warrior III dance
lunge
downdog
other side lunge
hammock
twist and dip
warrior II dance
lunge
downdog
cobra
roll to supine
YAM
rest
alternate nostril breathing on brick
eye of the needle
easy spine twist
supported savasana
sit
OM
Namaste
Supine
windshield wiper
supine janushirsasana with twist using strap
rest
other side
rest
cat
cow
balasana
puppy dog
easy side plank
balasana
plank
downdog
lunge
hammock
lunge
baby cobra
locust
cobra
lunge other side
hammock
lunge
cobra
downdog
uttanasana
tadasana
YAM
lunge
hammock
warrior III dance
lunge
downdog
other side lunge
hammock
twist and dip
warrior II dance
lunge
downdog
cobra
roll to supine
YAM
rest
alternate nostril breathing on brick
eye of the needle
easy spine twist
supported savasana
sit
OM
Namaste
Thursday, September 2, 2010
11th Step Meditation: Power Greater that Ourselves .9.2.10
Baddha konasana yin style
seated janushirsasana with twist and side bending
eye of the needle
uttanasana with hamstring stretch
downdog
baby cobra
locust
cobra
balasana
vijrasana with 3rd step prayer
sit
read from "Buddhism and the 12 steps of Recovery", Zen Center, San Francisco
share
sit
OM
Namaste!
seated janushirsasana with twist and side bending
eye of the needle
uttanasana with hamstring stretch
downdog
baby cobra
locust
cobra
balasana
vijrasana with 3rd step prayer
sit
read from "Buddhism and the 12 steps of Recovery", Zen Center, San Francisco
share
sit
OM
Namaste!
Vinyasa Basics: Opening Here, There, and Everywhere. 9.2.10
Broke out of such a patterned practice to encourage a deep, all-over body experience. Used a restorative heart opener over bolster at the end of class to integrate.
Baddha konasana forward fold
janushirsasana with twist and side bend
plank
downdog with hamstring stretch
plank
downdog
lunge
twisted lunge
hammock
baby cobra
locust
cobra
balasana
other side standing sequence
locust
locust variation
tadasana
lotus standing side stretch
YAM
lunge
hammock
warrior II dance
vinyasa
other side with YAM in hammock and chin mudra in Warrior II.
vinyasa
plank
downdog
plank
downdog
balasana
vijrasana with heart meditation
uttanasana
malasana
windhshield wiper
bridge
wheel prep
wheel
seated 1/2 ardha matseydrasana
1/2 gomukasana with forward fold
other side
restorative heart opener over bolster
supine
sutra 1.33 maitri
sit
OM
Namaste
Baddha konasana forward fold
janushirsasana with twist and side bend
plank
downdog with hamstring stretch
plank
downdog
lunge
twisted lunge
hammock
baby cobra
locust
cobra
balasana
other side standing sequence
locust
locust variation
tadasana
lotus standing side stretch
YAM
lunge
hammock
warrior II dance
vinyasa
other side with YAM in hammock and chin mudra in Warrior II.
vinyasa
plank
downdog
plank
downdog
balasana
vijrasana with heart meditation
uttanasana
malasana
windhshield wiper
bridge
wheel prep
wheel
seated 1/2 ardha matseydrasana
1/2 gomukasana with forward fold
other side
restorative heart opener over bolster
supine
sutra 1.33 maitri
sit
OM
Namaste
Tuesday, August 31, 2010
Vinyasa Basics: Willd and Precious Life: 8.31.10
Mary Oliver's "What will you do with your one wild and precious life" inspired the practice today. We played with finding space, breath, ease, and grace in a bind.
sukasana
breath awareness
angeli mudra
intention
OM
supine hamstring stretch with twist using strap
heart meditation with "what will you do with your one Wild and Precious life?"
easy side plank
balasana
plank
downdog
tadasana
catcher's arm shoulder opener
shoulder opener with strap
forward fold shoulder opener with strap
lunge
hammock
other side
sphinx/seal
lunge
hammock
trikonasana with extension
side angle
three leg dog with twist
downdog
other side
downdog
plank
baby cobra
locust
cobra
windshield wiper
balasana
demo the bind
lunge
hammock
trikonasana
1/2 bind side angle
(towards) full bind
downdog
malasana
downdog
other side bind sequence
from vinyasa roll to backs
easy eye of the needle
rest
easy eye of the needle
rest with heart meditation and sutra 1.1
twisted root
sit
OM
Namaste
sukasana
breath awareness
angeli mudra
intention
OM
supine hamstring stretch with twist using strap
heart meditation with "what will you do with your one Wild and Precious life?"
easy side plank
balasana
plank
downdog
tadasana
catcher's arm shoulder opener
shoulder opener with strap
forward fold shoulder opener with strap
lunge
hammock
other side
sphinx/seal
lunge
hammock
trikonasana with extension
side angle
three leg dog with twist
downdog
other side
downdog
plank
baby cobra
locust
cobra
windshield wiper
balasana
demo the bind
lunge
hammock
trikonasana
1/2 bind side angle
(towards) full bind
downdog
malasana
downdog
other side bind sequence
from vinyasa roll to backs
easy eye of the needle
rest
easy eye of the needle
rest with heart meditation and sutra 1.1
twisted root
sit
OM
Namaste
Monday, August 30, 2010
Prototypes Women's Center: Ujjayi Breathing: that "breathing thing". 8.30.10
There is a big turnover in the house and a large influx of new women. The energy of brand newly sober peeps and 'Oh my God I'm in rehab' anxiety is thick. Clearly there was one thing to teach today..to breathe deeply.
Some of the women who have been arounda while are starting to catch on. At the beginning of class one of them said, "hey! Do that breathing thing you do, SHE (pointing out a newer woman who was in tears) really needs it".
"We all need a little ujjayi breathing in our lives", I said. And with that, we began our practice together today.
Supine
3 deep breaths to land
invitation to be a yogi scientist
slow supine shoulder openers with breath
tailbone awareness (I need to learn more language around this, or hold it for later in the practice...very vulnerable spot for newbys)
neck awareness up and down
neck awareness side to side
easy eye of the needle
rest and notice. Asked for language.
other side
rest
sukasana side bending
uttanasana with hamstring stretch
tadasana
ujjayi breathing
vagus nerve
ujjai breathing with hands at ribs
ujjayi breathing in angeli mudra
1/4 sun salutations
lunge
low lunge
low twisted lunge
balasana
other side
balasana
tadasana
warrior II dance with ujjayi breathing
wide leg forward fold
other side
malasana
windshield wiper
easy spine twist
Message from a Deer meditation
savasana
sit
yoga scientist reports
Namaste
1:1 sign and return schedules
Some of the women who have been arounda while are starting to catch on. At the beginning of class one of them said, "hey! Do that breathing thing you do, SHE (pointing out a newer woman who was in tears) really needs it".
"We all need a little ujjayi breathing in our lives", I said. And with that, we began our practice together today.
Supine
3 deep breaths to land
invitation to be a yogi scientist
slow supine shoulder openers with breath
tailbone awareness (I need to learn more language around this, or hold it for later in the practice...very vulnerable spot for newbys)
neck awareness up and down
neck awareness side to side
easy eye of the needle
rest and notice. Asked for language.
other side
rest
sukasana side bending
uttanasana with hamstring stretch
tadasana
ujjayi breathing
vagus nerve
ujjai breathing with hands at ribs
ujjayi breathing in angeli mudra
1/4 sun salutations
lunge
low lunge
low twisted lunge
balasana
other side
balasana
tadasana
warrior II dance with ujjayi breathing
wide leg forward fold
other side
malasana
windshield wiper
easy spine twist
Message from a Deer meditation
savasana
sit
yoga scientist reports
Namaste
1:1 sign and return schedules
Sunday, August 29, 2010
Strong Vinyasa. Moving with Grace. 8.29.10
Sukasana
breath awareness
intention
supine leg extensions and twist with strap
easy side plank
toe stand
tadasana
downdog
lunge
high lunge
twisted lunge
other side
cobra
plank
downdog
tadasana
lunge
hammock
trikonasana
extended trikonasana
side angle
twisted lunge
other side
cobra
locust
bow
plank
downdog
tadasana
OM
lunge
hammock
headstand
trikonasana
bound side angle
bird of paradise
uttanasana
other side
vinyasa
tadasana
tree
tree with extended leg variation
dancing shiva
bridge
wheel
walking wheel play
wheel variation
viparita karani or shoulder stand
plow
fish pose
twisted root
rest
twisted root
rest
savasana
sit
OM
Namaste!
breath awareness
intention
supine leg extensions and twist with strap
easy side plank
toe stand
tadasana
downdog
lunge
high lunge
twisted lunge
other side
cobra
plank
downdog
tadasana
lunge
hammock
trikonasana
extended trikonasana
side angle
twisted lunge
other side
cobra
locust
bow
plank
downdog
tadasana
OM
lunge
hammock
headstand
trikonasana
bound side angle
bird of paradise
uttanasana
other side
vinyasa
tadasana
tree
tree with extended leg variation
dancing shiva
bridge
wheel
walking wheel play
wheel variation
viparita karani or shoulder stand
plow
fish pose
twisted root
rest
twisted root
rest
savasana
sit
OM
Namaste!
Yoga Blue: Love as tool of transformation. 8.28.10
Class tonight as a special fundraiser, followed by kirtan. The generosity of those who showed up helps others and I am grateful for their support.
Heart opener over bolster
breath awareness
Love meditation
Krishnamurti "When you feel in the heart this extraordinary thing called love, for you, the world is transformed"
OM
supine rest
cat
cow
balasana
puppy dog
plank
downdog
plank
easy side plank
plank
downdog
lunge
hammock
cresent
other side
baby cobra
locust
cobra
windshield wiper
tadasana
YAM
meridian massage
tadasana
lunge
hammock
warrior II dance
other side
downdog
plank
cobra
supine
bridge x2
twisted root
rest
twisted root
rest
supported savasana
sit
"think of your fellow man
give him a helping hand
put a little love in your heart.
And the world will be a better place"
Namaste.
break
Kirtan!
Heart opener over bolster
breath awareness
Love meditation
Krishnamurti "When you feel in the heart this extraordinary thing called love, for you, the world is transformed"
OM
supine rest
cat
cow
balasana
puppy dog
plank
downdog
plank
easy side plank
plank
downdog
lunge
hammock
cresent
other side
baby cobra
locust
cobra
windshield wiper
tadasana
YAM
meridian massage
tadasana
lunge
hammock
warrior II dance
other side
downdog
plank
cobra
supine
bridge x2
twisted root
rest
twisted root
rest
supported savasana
sit
"think of your fellow man
give him a helping hand
put a little love in your heart.
And the world will be a better place"
Namaste.
break
Kirtan!
Monday, August 23, 2010
Prototypes Women's Center. Be kind to yourself. 8.23.10
Peeps were really in their heads today, and there was a lot of resistance when we got started. I have to pick my battles, and some of them I just let sit in chairs on the sidelines and breathe.
It took 30 minutes to get into a zone. I kept cueing deep breaths and it helped to show ujJaii breathing with hands wrapped around the ribs so they could feel it. Warrior III also helped, as it was fun as well as challenging. They were really in it!
Got most of the talking points in towards the end when the room energetically cleared. We talked about thoughts being the number one source of toxicity; we breathed in kindness and love, and exhaled out 'anything that doesn't serve'..fear, anger, jealousy...
Lead into savasana with a meditation on feeling supported and feeling connected to the earth.
Supine with 3 breaths to land.
breath awareness and purpose of the inhale is to promote the exhale
windshield wiper
sukasana side bending
uttanasana with hamstring stretch
tadasana
crazy 8's
tadasana with emphasis on heart lifted, tailbone rooted
ujaii breathing with hands at ribs
lunge
low lunge
other side
uttanasana
tadasana
step back to:
Warrior I
parsvatadasana
Warrior III
tadasana
malasana
other side standing
bridge
sacrum rest
back of heart rest
twisted root
rest
other side
savasana
sit
Namaste!
It took 30 minutes to get into a zone. I kept cueing deep breaths and it helped to show ujJaii breathing with hands wrapped around the ribs so they could feel it. Warrior III also helped, as it was fun as well as challenging. They were really in it!
Got most of the talking points in towards the end when the room energetically cleared. We talked about thoughts being the number one source of toxicity; we breathed in kindness and love, and exhaled out 'anything that doesn't serve'..fear, anger, jealousy...
Lead into savasana with a meditation on feeling supported and feeling connected to the earth.
Supine with 3 breaths to land.
breath awareness and purpose of the inhale is to promote the exhale
windshield wiper
sukasana side bending
uttanasana with hamstring stretch
tadasana
crazy 8's
tadasana with emphasis on heart lifted, tailbone rooted
ujaii breathing with hands at ribs
lunge
low lunge
other side
uttanasana
tadasana
step back to:
Warrior I
parsvatadasana
Warrior III
tadasana
malasana
other side standing
bridge
sacrum rest
back of heart rest
twisted root
rest
other side
savasana
sit
Namaste!
Saturday, August 21, 2010
Yoga Blue: Syncing to the Anahata. 8.21.10
Practices for the heart, from the heart.
Heart opener over bolster
YAM
12 petal meditation
windshield wiper
supine rest
sukasana side bending
table top
paschimotadasana
sukasana with hrydai mudra
gratitude mediation
uttanasana
uttitha tadasana
tadasana
heart tapping with subtle energy play
tadasana
YAM
lunge
low lunge
cresent
tiger
other side
sphinx
downdog
uttanasana
uttithatadasana with YAM
tadasana
angeli mudra
lunge
hammock
three leg dog
other side
cobra
revolved twist
other side
supine rest
back of heart meditation
YAM
balasana
virasana with tonglen
wide leg forward fold
straight leg seated twist
knee pile with forward fold
other side
legs up the wall
savasana
mantra: "I am in sync with all of life. I am blessed"
sit
OM
Namaste!
Heart opener over bolster
YAM
12 petal meditation
windshield wiper
supine rest
sukasana side bending
table top
paschimotadasana
sukasana with hrydai mudra
gratitude mediation
uttanasana
uttitha tadasana
tadasana
heart tapping with subtle energy play
tadasana
YAM
lunge
low lunge
cresent
tiger
other side
sphinx
downdog
uttanasana
uttithatadasana with YAM
tadasana
angeli mudra
lunge
hammock
three leg dog
other side
cobra
revolved twist
other side
supine rest
back of heart meditation
YAM
balasana
virasana with tonglen
wide leg forward fold
straight leg seated twist
knee pile with forward fold
other side
legs up the wall
savasana
mantra: "I am in sync with all of life. I am blessed"
sit
OM
Namaste!
Tuesday, August 17, 2010
Vinyasa Basics: Shoulders. 8.17.10
Request for shoulders today!
Sukasana side bending
cat
cow
balasana
puppy dog
easy side angle
even cowgirls get the blues
virasana with shoulder shrugs
plank
downdog
lunge
cresent
other side
baby cobra
locust
cobra
locust
locust variation
rocket cat
plank
downdog
tadasana
lunge
hammock
warrior II prep with eagle arms
warrior II with arms/finger stretches
vinyasa
other side
balasana
hindu pushups x 6
balasana
downdog
tadasana
lunge
side angle prep
trikonasana with heavy arm
bound side angle
vinyasa
other side
vinyasa
balasana
pigeon
supine tree
bridge
pigoen
spine tree
bridge/dhaurasana play
resting buddha with shoulder stretch
ardha matseyendrasana
cow tipping
supported savasana
sit
Namaste!
Sukasana side bending
cat
cow
balasana
puppy dog
easy side angle
even cowgirls get the blues
virasana with shoulder shrugs
plank
downdog
lunge
cresent
other side
baby cobra
locust
cobra
locust
locust variation
rocket cat
plank
downdog
tadasana
lunge
hammock
warrior II prep with eagle arms
warrior II with arms/finger stretches
vinyasa
other side
balasana
hindu pushups x 6
balasana
downdog
tadasana
lunge
side angle prep
trikonasana with heavy arm
bound side angle
vinyasa
other side
vinyasa
balasana
pigeon
supine tree
bridge
pigoen
spine tree
bridge/dhaurasana play
resting buddha with shoulder stretch
ardha matseyendrasana
cow tipping
supported savasana
sit
Namaste!
Monday, August 16, 2010
Prototypes Women's Center: Brillant, Gorgeous, Talented, Fabulous. 8.16.10
in the therapy group I lead directly before yoga class, an incident inspired a sharing of Marianne Williamson's "Our Deepest Fear". I used this a a theme for our yoga class today. We played with feeling the subtle energy and practiced feeling our light.
supine 3 breaths
supine shoulder openers
sukasana side bending x 2
uttanasana with hamstring stretch
crazy 8's
heart tapping, subtle energy awareness
heart/hand connection
tadasana with grounded feet and optomism in the heart
ujaii breathing
easy lunge salutes
lunge
hammock
warrior II dance
trikonasana
tadasana
other side
uttanana
balasana
Navasana play
windshield wiper
bridge x 2
spine rest
"Our Deepest Fear" reading
"Brilliant, gorgeous, talented, fabulous" meditation
guided savasana
sit
Namaste!
1:1
supine 3 breaths
supine shoulder openers
sukasana side bending x 2
uttanasana with hamstring stretch
crazy 8's
heart tapping, subtle energy awareness
heart/hand connection
tadasana with grounded feet and optomism in the heart
ujaii breathing
easy lunge salutes
lunge
hammock
warrior II dance
trikonasana
tadasana
other side
uttanana
balasana
Navasana play
windshield wiper
bridge x 2
spine rest
"Our Deepest Fear" reading
"Brilliant, gorgeous, talented, fabulous" meditation
guided savasana
sit
Namaste!
1:1
Thursday, August 12, 2010
Vinyasa Basics: Easy does it. 8.12.10
Teachings behind me, student in front of me. Mini 'private' towards urdha dhanurasana.
Tadasana
uttanasana
downdog
plank with circle play
baby cobra
locust
cobra
balasana
cat/cow
barell roll
downdog
uttanasana
uttithatadasana with breath
repeat
repeat to balasana
low lunge with twist
pigeon
3 leg dog
repeat
thigh openers on bricks
even cowgirs get thte blues
lunge salutes with bricks and baby backbends
cobra hands under shoulders
locust
locust variation
cobra hands beside ribs
cobra hands under shoulder
windhield wiper
bridge x2
bridge with urdha dhanurasana hands
urdha dhanurasana with lobster claw hands at wall
legs up the wall
wall eye of the needle
wall wide leg rest
other side eye of the needle
wall baddha konasana
sukasana
sit
slow vinysasa
balasana
supported twist
supported savasana
sit
Namaste!
Tadasana
uttanasana
downdog
plank with circle play
baby cobra
locust
cobra
balasana
cat/cow
barell roll
downdog
uttanasana
uttithatadasana with breath
repeat
repeat to balasana
low lunge with twist
pigeon
3 leg dog
repeat
thigh openers on bricks
even cowgirs get thte blues
lunge salutes with bricks and baby backbends
cobra hands under shoulders
locust
locust variation
cobra hands beside ribs
cobra hands under shoulder
windhield wiper
bridge x2
bridge with urdha dhanurasana hands
urdha dhanurasana with lobster claw hands at wall
legs up the wall
wall eye of the needle
wall wide leg rest
other side eye of the needle
wall baddha konasana
sukasana
sit
slow vinysasa
balasana
supported twist
supported savasana
sit
Namaste!
11th Step Meditation: Offering: Unravelling the Intellectual. 8.12.10
Holding patterns in the body, holding patterns in the mind. Belief systems were explored and further revealed, unravelled, and discarded through the practice today.
janushirsasana with twist and side bending
sukasana
spine rolls
forward fold
seated mini backbend
other side
sukasana third step prayer
OM
pigeon with downdog counterpose
cobra
windshield wiper
balasana
sit 20 min
read
share
Namaste!
janushirsasana with twist and side bending
sukasana
spine rolls
forward fold
seated mini backbend
other side
sukasana third step prayer
OM
pigeon with downdog counterpose
cobra
windshield wiper
balasana
sit 20 min
read
share
Namaste!
Tuesday, August 10, 2010
Vinyasa Basics: Chitta: Heart-Mind. 9.10.10
Ravi Ravindra translates chitta as 'heart-mind". Similarly, Krishnamurti teaches, 'concentration on the heart reveals the contents of the mind'. Today we aligned with our heart center.
Played with finding Natarajasana on the floor before we practiced it standing. Need to work more on communicating where the opening/stretch/tight spots/ etc are.
Heart opener over bolster
YAM
windshield wiper
supine rest
Eye of the needle
sukasana side bending
table top
paschimotadasana
other side
uttanasana with hamstring stretch
uttitha tadasana
tadasana
lunge salute
baby cobra
locust
cobra
lunge salute other side
swimming floor bow play
balasana with ajna rest
tadasana
YAM
angeli mudra
lunge
warrior I dance
eagle wrap
eagle
tadasana
Natarajasana play
uttanasana
malasana
other side
vinyasa
balasana
side saddle stretch and twist
bridgex2
supported savasana
OM
sit
Namaste
Played with finding Natarajasana on the floor before we practiced it standing. Need to work more on communicating where the opening/stretch/tight spots/ etc are.
Heart opener over bolster
YAM
windshield wiper
supine rest
Eye of the needle
sukasana side bending
table top
paschimotadasana
other side
uttanasana with hamstring stretch
uttitha tadasana
tadasana
lunge salute
baby cobra
locust
cobra
lunge salute other side
swimming floor bow play
balasana with ajna rest
tadasana
YAM
angeli mudra
lunge
warrior I dance
eagle wrap
eagle
tadasana
Natarajasana play
uttanasana
malasana
other side
vinyasa
balasana
side saddle stretch and twist
bridgex2
supported savasana
OM
sit
Namaste
Monday, August 9, 2010
Prototypes Women's Center. Buddha MInd. 8.9.10
Setting up for class, one of the women said, "I always forget to breathe", so our focus today was all about practicing breathing with ease. No matter what!
Supine
4 part breath awareness
Eye of the needle with breath in the tight spots
Sukasana side bending
Uttanasana
Uttithatadasana
Tadasana
Lunge
low lunge
low cresent
other side
balasana
Sphinx
tadasana
lunge
side angle prep
trikonasana
extended side angle
lunge
twisted lunge
balasana
other side
windshield wiper
Relaxing Buddha
sit (2 min)
Namaste!
1:1 sign out
Supine
4 part breath awareness
Eye of the needle with breath in the tight spots
Sukasana side bending
Uttanasana
Uttithatadasana
Tadasana
Lunge
low lunge
low cresent
other side
balasana
Sphinx
tadasana
lunge
side angle prep
trikonasana
extended side angle
lunge
twisted lunge
balasana
other side
windshield wiper
Relaxing Buddha
sit (2 min)
Namaste!
1:1 sign out
Saturday, August 7, 2010
Yoga Blue: Quieting the Heart. 8.7.10
Heart opener over brick and bolster
OM
Shoulder openers over brick and bolster
Supine rest
sukasana side bending
cat
cow
balasana
puppy dog
plank
downdog
uttanasana
uttithatadasana
tadasana
lunge salute
sphinx
other side
baby cobra
locust
cobra
cobra/frog series
balasana
tadasana
side angle
triangle
other side
downdog
plank
cobra
starfish
3 part bridge
supine baddha konasana
gratitude meditation
bridge
rest
supported savasana
sit
OM
Namaste!
OM
Shoulder openers over brick and bolster
Supine rest
sukasana side bending
cat
cow
balasana
puppy dog
plank
downdog
uttanasana
uttithatadasana
tadasana
lunge salute
sphinx
other side
baby cobra
locust
cobra
cobra/frog series
balasana
tadasana
side angle
triangle
other side
downdog
plank
cobra
starfish
3 part bridge
supine baddha konasana
gratitude meditation
bridge
rest
supported savasana
sit
OM
Namaste!
Thursday, August 5, 2010
Vinyasa Basics: Call of the Heart. 8.5.10
I played with not so much physical, but rather emotional alignment cues. It is incredibly beautiful to watch people align from the inside out.
Sukasana
breath awareness
chin mudra
OM
side bending
cat/cow
barell roll
balasana
puppy dog
cow
sole stretch
plank
downdog
uttanasana with twist
cowboy negociation with heart opener
other side uttanasana twist
uttithatadasana
tadasana
YAM
lunge
twisted lunge
hammock
low lunge with 3 part hamstring stretch
other side
baby cobra
locust
cobra
windshield wiper
balasana with ajna meditation
cobra
tadasana
meridian massage
tadasana
lunge
twisted lunge
hammock
warrior II dance
trikonasana
lunge
3 leg dog
vinyasa
other side standing sequence #2
starfish
YAM
Anahata bath
twisted root
rest
twisted root
rest
legs up the wall
supported baddha konasana
savasana with sole support
Sutra 1.1
sit
OM
Namaste!
Sukasana
breath awareness
chin mudra
OM
side bending
cat/cow
barell roll
balasana
puppy dog
cow
sole stretch
plank
downdog
uttanasana with twist
cowboy negociation with heart opener
other side uttanasana twist
uttithatadasana
tadasana
YAM
lunge
twisted lunge
hammock
low lunge with 3 part hamstring stretch
other side
baby cobra
locust
cobra
windshield wiper
balasana with ajna meditation
cobra
tadasana
meridian massage
tadasana
lunge
twisted lunge
hammock
warrior II dance
trikonasana
lunge
3 leg dog
vinyasa
other side standing sequence #2
starfish
YAM
Anahata bath
twisted root
rest
twisted root
rest
legs up the wall
supported baddha konasana
savasana with sole support
Sutra 1.1
sit
OM
Namaste!
11th Step Meditation. Suffering: Cause and Cure. 8.5.10
Grounding practice to hunker down and open the back of the heart, said to be the place in the body holding our capacity for self-love.
Baddha Konasana spine rolls
Baddha Konasana yin style
Paschimotadasana with Body Tapping
Sukasana
3rd Step Prayer
seated side bending
seated eagle arm stretches
windshield wiper
Eye of the Needle
Twisted root
rest
other side
Sit
Read
Share
OM
Namaste!
Baddha Konasana spine rolls
Baddha Konasana yin style
Paschimotadasana with Body Tapping
Sukasana
3rd Step Prayer
seated side bending
seated eagle arm stretches
windshield wiper
Eye of the Needle
Twisted root
rest
other side
Sit
Read
Share
OM
Namaste!
Tuesday, August 3, 2010
Vinyasa Basics: Space for Ahimsa.8.3.10
Nobody moved for 20 minutes after Namaste!
I am liking teaching in silence. I am teaching about finding space for ourselves in our entirety. My part in the practic is, as a teacher, to allow for that silent space for peeps to explore in class. Part of the practice as a teacher is to have direct experience of this myself..on and off the mat.
Standing.
Halleluja breaths
Standing side bending
uttanasana with twist
malasana
cowboy negociation with heart breath
windshield wiper with effort and ease stretch
cat
cow
balasana with side stretch
puppy dog
plank
downdog
lunge
twisted lunge
hammock
low lunge
hamstring stretch
other side
sphinx/seal
windshield wiper
tadasana
meridian massage
lunge
twisted lunge
hammock
warrior II
trikonasana
baby cobra
locust
cobra
downdog
other side standing sequence #2
rolling to supine from cobra
twisted root
legs up the wall
supported baddha konasana
savasana
sit
OM
Namaste!
I am liking teaching in silence. I am teaching about finding space for ourselves in our entirety. My part in the practic is, as a teacher, to allow for that silent space for peeps to explore in class. Part of the practice as a teacher is to have direct experience of this myself..on and off the mat.
Standing.
Halleluja breaths
Standing side bending
uttanasana with twist
malasana
cowboy negociation with heart breath
windshield wiper with effort and ease stretch
cat
cow
balasana with side stretch
puppy dog
plank
downdog
lunge
twisted lunge
hammock
low lunge
hamstring stretch
other side
sphinx/seal
windshield wiper
tadasana
meridian massage
lunge
twisted lunge
hammock
warrior II
trikonasana
baby cobra
locust
cobra
downdog
other side standing sequence #2
rolling to supine from cobra
twisted root
legs up the wall
supported baddha konasana
savasana
sit
OM
Namaste!
Sunday, August 1, 2010
Yoga Blue: Let Love Align You. 7.31.10
I think a twist before we went up the wall would feel good. Next time!
Played with letting awareness and kind thoughts open and align us. Ahimsa, gentleness in the kidneys (Taoist Cycle of Creativity), gratitude.
Sukasana
breath awareness
spine awareness
chin mudra
OM
body tapping
janushirsana with twist and side stretch
table top
pashimotadasana
uttanasana with twist
uttithatadasana
tadasana
OM
simple lunge both sides
lunge
high lunge
twisted lunge
low lunge with hamstring stretch
downdog
other side lunge sequence
baby cobra
locust
cobra
balasana
tadasana
meridian massage
lunge
warrior I dance
standing separate leg forehead to knee pose
warrior III
standing splits
uttanasana
tadasana
angeli mudra
YAM
other side
pigeon
windshield wipers
bridge
rest with gratitude mediation
bridge/wheel
supine baddha konsasana
legs up the wall
supported baddha konasana at the wall
ajna awareness, silent om, chin mudra
supine rest
crown chakra mediation
savasana
sit
OM
Namaste!
Played with letting awareness and kind thoughts open and align us. Ahimsa, gentleness in the kidneys (Taoist Cycle of Creativity), gratitude.
Sukasana
breath awareness
spine awareness
chin mudra
OM
body tapping
janushirsana with twist and side stretch
table top
pashimotadasana
uttanasana with twist
uttithatadasana
tadasana
OM
simple lunge both sides
lunge
high lunge
twisted lunge
low lunge with hamstring stretch
downdog
other side lunge sequence
baby cobra
locust
cobra
balasana
tadasana
meridian massage
lunge
warrior I dance
standing separate leg forehead to knee pose
warrior III
standing splits
uttanasana
tadasana
angeli mudra
YAM
other side
pigeon
windshield wipers
bridge
rest with gratitude mediation
bridge/wheel
supine baddha konsasana
legs up the wall
supported baddha konasana at the wall
ajna awareness, silent om, chin mudra
supine rest
crown chakra mediation
savasana
sit
OM
Namaste!
Friday, July 30, 2010
Yoga Snack. Enjoy! 7.30.10
As I used to say In polite social circles from debutant days, I 'had words' with my boyfriend this morning. And on top of that I'm coming down with a cold. Through the practice of yoga I am learning to let uncomfortable and upsetting events like this take more appropriate space in my life. I could have let it wreck my whole morning and gruffed my way through class, but I didn't.
Instead, I took action in my part in the argument, bought some natural cold medicine, and went in to Lulu's with plenty of time to open the windows and doors and let in the beautiful Ojai summer day. I was delighted to see each and everyone who showed up. As we sat in the beginning of class to center ourselves, I tapped into my own truth. I feel lucky to live in Ojai and teach yoga at Lulus. I am enjoying my life.
Just like practicing asana, I have to go through some tight spots to get clear about what actions to take to restore ease.
Sukasana
breath awareness
chin mudra
OM
janushirsasana with twist and side bend
rest
other side
tabletop
paschimotadasana
uttanasana with twist
uttithatadasana
tadasana
easy lunge salutes
lunge
twisted lunge
low lunge
hamstring stretch
cresent
downdog
other side
sphinx
baby cobra
locust
cobra
windshield wiper
balasana
lunge
warrior I dance
standing separate leg forehead to knee
warrior III
other side
pigeon both sides
legs up the wall
savasana
sit
OM
Namaste
Instead, I took action in my part in the argument, bought some natural cold medicine, and went in to Lulu's with plenty of time to open the windows and doors and let in the beautiful Ojai summer day. I was delighted to see each and everyone who showed up. As we sat in the beginning of class to center ourselves, I tapped into my own truth. I feel lucky to live in Ojai and teach yoga at Lulus. I am enjoying my life.
Just like practicing asana, I have to go through some tight spots to get clear about what actions to take to restore ease.
Sukasana
breath awareness
chin mudra
OM
janushirsasana with twist and side bend
rest
other side
tabletop
paschimotadasana
uttanasana with twist
uttithatadasana
tadasana
easy lunge salutes
lunge
twisted lunge
low lunge
hamstring stretch
cresent
downdog
other side
sphinx
baby cobra
locust
cobra
windshield wiper
balasana
lunge
warrior I dance
standing separate leg forehead to knee
warrior III
other side
pigeon both sides
legs up the wall
savasana
sit
OM
Namaste
Thursday, July 29, 2010
Restorative Yoga. Advance Napping. 7.29.10
Thank you to Ashley Lowe for asking me to sub! And thank you for inspiring this sequence. I love all the room, space, and stillness in restorative, practiing and teaching.
Heart opener over brick and bolster
shoulder openers over brick and bolster
rest
windshield wiper
sukasana side bending
rest with chin mudra
supported childs pose
cat/cow release
supine butterfly
side lying rest pose
easy spine twist with blanket support
legs up the wall
supported baddha konasana
savasana with sole support at the wall
sit
Namaste!
Heart opener over brick and bolster
shoulder openers over brick and bolster
rest
windshield wiper
sukasana side bending
rest with chin mudra
supported childs pose
cat/cow release
supine butterfly
side lying rest pose
easy spine twist with blanket support
legs up the wall
supported baddha konasana
savasana with sole support at the wall
sit
Namaste!
Vinyasa Basics: Cultivating Silence. 7.29.10
I am being drawn to a more intimate practice. Ravi Ravindra offers a translation of sutra 1.2 as "Yoga is the cultivation of silence". 12 step programs speak of 'the perpetual quietness of the heart'. The quiet practice appeals to me these days.
Today's class was intimate; a perfect opportunity to practice teaching exactly what I'm trying to know for myself.
Heart opener over bolster and brick
shoulder stretch over bolster and brick
supine rest
windshield wiper
eye of the needle with twist
tailbone awareness
sukasana with side bending
cat
cow
balasana
puppy dog
uttanasana
uttithatadasana
tadasana
meridian massage
lunge
hamstring stretch
low lunge
other side
baby cobra
locust
cobra
balasana
tadasana
lunge
side angle prep
trikonasana
extended side angle
twisted lunge
vinyasa
other side
roll to supine
starfish
YAM
windshield wiper
supported savasana
sit
OM
Namaste!
Today's class was intimate; a perfect opportunity to practice teaching exactly what I'm trying to know for myself.
Heart opener over bolster and brick
shoulder stretch over bolster and brick
supine rest
windshield wiper
eye of the needle with twist
tailbone awareness
sukasana with side bending
cat
cow
balasana
puppy dog
uttanasana
uttithatadasana
tadasana
meridian massage
lunge
hamstring stretch
low lunge
other side
baby cobra
locust
cobra
balasana
tadasana
lunge
side angle prep
trikonasana
extended side angle
twisted lunge
vinyasa
other side
roll to supine
starfish
YAM
windshield wiper
supported savasana
sit
OM
Namaste!
11th Step Meditation: Hole or Whole? 7.29.10
We are rereading Buddhism and 12 Step Recovery (Zen Center San Francisco). Starting at the beginning today. Sat with a seasoned group this morning. Felt all I had to do was hold the space.
I find this practice is a potent tool for clarity.
Freeform yoga practice 25 min
Sit 20 min
Read 15 min
Share 15 min
sit
Serenity Prayer
OM
Namaste!
I find this practice is a potent tool for clarity.
Freeform yoga practice 25 min
Sit 20 min
Read 15 min
Share 15 min
sit
Serenity Prayer
OM
Namaste!
Tuesday, July 27, 2010
Vinyasa Basics: Loosening the Grip. 7.27.10
Ravi Ravindra offered the translation of sutra 1.2 as 'yoga is the cultivation of silence'. I've been offering a quieter practice lately and am feeling much more comfortable with spaces of silence during classes.
Sukasana
breath awareness
ajna awareness
chin mudra
OM
eye of the needle with twist
cat
cow
balasana
puppy dog
plank
downdog
tadasana
OM
lunge
twisted lunge
low lunge
vinyasa
other side
balasana
tadasana
lunge
warrior I dance
eagle
warrior III
vinyasa
other side
balasana
sit
jnana mudra
'Divine wisdom gladdens me and shows me my path"
silent OM
ardha matseyendrasana
supported savasana
sit
OM
namaste
Sukasana
breath awareness
ajna awareness
chin mudra
OM
eye of the needle with twist
cat
cow
balasana
puppy dog
plank
downdog
tadasana
OM
lunge
twisted lunge
low lunge
vinyasa
other side
balasana
tadasana
lunge
warrior I dance
eagle
warrior III
vinyasa
other side
balasana
sit
jnana mudra
'Divine wisdom gladdens me and shows me my path"
silent OM
ardha matseyendrasana
supported savasana
sit
OM
namaste
Monday, July 26, 2010
Prototypes Women's Center. Feeling our Prana. 7.26.10
Supine
3 breaths
shoulder openers
sukasana side bending
tadasana
crazy eights
heart tapping with subtle energy play
1/4 sun salutations
kneeling lunge salutes
bridge x 2
twisted root
rest
twisted root
rest
breathing exercise with noticing the bottom of the exhale
savasana
sit
Namaste!
1:1 sign schedules
3 breaths
shoulder openers
sukasana side bending
tadasana
crazy eights
heart tapping with subtle energy play
1/4 sun salutations
kneeling lunge salutes
bridge x 2
twisted root
rest
twisted root
rest
breathing exercise with noticing the bottom of the exhale
savasana
sit
Namaste!
1:1 sign schedules
Prototypes Women's Center. Energy flows where Attention Goes.7.26.10
Technically this wasn't a yoga class, but yogic techniques seep its way into the all the therapy groups I lead. Today's session was inspired by the nostril breath awareness I've been studying with Kira as well as Ravi Ravindra's discussion of 'attention' from his sutra study course. It was not typical of 'counseling track', and I was a little nervous to teach such esoteric exercises. But on the other hand, I feel it could possibly help many on the road to recovery, and who am I to hold information back?
There was a mixed reaction to the session, but most of the classes I teach at Prototypes are, especially when presenting new material.
Relaxing breath exercise
Recall waking moments exercise with discussion.
Rating 5 areas of your life (1-10)
What are you paying attention to?
Nostril breathing exercise
experiential discussion
Journaling exercise (my day so far)
closing check in. One word to describe an area that deserves more attention in your life.
1:1 sign schedules
There was a mixed reaction to the session, but most of the classes I teach at Prototypes are, especially when presenting new material.
Relaxing breath exercise
Recall waking moments exercise with discussion.
Rating 5 areas of your life (1-10)
What are you paying attention to?
Nostril breathing exercise
experiential discussion
Journaling exercise (my day so far)
closing check in. One word to describe an area that deserves more attention in your life.
1:1 sign schedules
Sunday, July 25, 2010
Yoga Blue. Wisdom Within. 7.24.10
Heart opener over bolster and brick
YAM
shoulder stretches over bolster and brick
rest
sukasana side stretching
Hridaya mudra
YAM
uttanasana with twist
tadasana
lunge salute with bricks
baby cobra
locust
cobra
windshield wiper
tadasana
lunge
side angle prep
trikonasana
side angle
lunge
uttanasana
malasana with cowboy negociation
other side
bridge x2 with rest
twisted root with rest
supported savasana
sit
Jnana mudra
"Divine Wisdom gladdens me and shows me my path"
OM
Namaste!
YAM
shoulder stretches over bolster and brick
rest
sukasana side stretching
Hridaya mudra
YAM
uttanasana with twist
tadasana
lunge salute with bricks
baby cobra
locust
cobra
windshield wiper
tadasana
lunge
side angle prep
trikonasana
side angle
lunge
uttanasana
malasana with cowboy negociation
other side
bridge x2 with rest
twisted root with rest
supported savasana
sit
Jnana mudra
"Divine Wisdom gladdens me and shows me my path"
OM
Namaste!
Thursday, July 22, 2010
Vinyasa Basics: Bathing in the Anahata. 7.22.10
I prefer to teach in silence these days. Asana, mantra, and mudra are a lot!
Heart opener over brick and bolster
breath awareness
Ajna awareness
OM
shoulder openers over brick and bolster
supine rest
sukasana
spine rocks
side stretching
sukasana
hrydaya mudra
YAM
gratitude meditation
uttanasana with hamstring stretch and gentle twist
tadasana
lunge salutes with heart openers (sphinx, seal, cobra)
tadasana
lunge
warrior I
eagle
warrior III
lunge
3 leg dog
downdog
vinysasa
other side
balasana
ajna rest
tadasana
lunge
warrior i
eagle
warrior III
pigeon
three leg dog
downdog
other side
from pigeon
wide leg sit
twisted root
starfish with anahata meditation
supported savasana
sit
OM
Namaste!
Heart opener over brick and bolster
breath awareness
Ajna awareness
OM
shoulder openers over brick and bolster
supine rest
sukasana
spine rocks
side stretching
sukasana
hrydaya mudra
YAM
gratitude meditation
uttanasana with hamstring stretch and gentle twist
tadasana
lunge salutes with heart openers (sphinx, seal, cobra)
tadasana
lunge
warrior I
eagle
warrior III
lunge
3 leg dog
downdog
vinysasa
other side
balasana
ajna rest
tadasana
lunge
warrior i
eagle
warrior III
pigeon
three leg dog
downdog
other side
from pigeon
wide leg sit
twisted root
starfish with anahata meditation
supported savasana
sit
OM
Namaste!
11th Step Meditation. Creating Room in the Heart. 7.22.10
Today concluded our reading of Buddhism and 12 step recovery. Its been so powerful we've unanioumsly voted to reread the literature. Thank you to C for bringing it to the group, and thank you to the Zen Center in San Francisco for sharing your publication with us.
Heart opener over block and bolster
breath awareness
Anja awareness
OM
supine shoulder openers over block and bolster
supine rest
easy eye of the needle with twist
paschimotadasana
sukasana
shoulder shrugs
neck rolls
sit
read
share
OM
Namaste!
Heart opener over block and bolster
breath awareness
Anja awareness
OM
supine shoulder openers over block and bolster
supine rest
easy eye of the needle with twist
paschimotadasana
sukasana
shoulder shrugs
neck rolls
sit
read
share
OM
Namaste!
Tuesday, July 20, 2010
Vinyasa Basics: Removing Blocks from your Heart.
I'm so grateful for Laura Tyree's chakra workshop this weekend at Lulu's. I've been fascinated with spiritual anatomy since I was first introduced to it, and this workshop renewed my interest. I wasn't quite sure how it would play into teaching, but I sorted it out when I went in to practice before class today. Instead of taking off in totally new territory, I added a layer of mudra. I've been teaching with a focus on the anahata, so it seemed logical to start there. It felt like the new words melted right into the groove, having made the decision to let go of what it all is supposed to look like.
Touched on satya, ahimsa from the sutras, and gentleness from the taoist cycle of creativity
Heart opener over brick and bolster
breath awareness into the 'holding back'
YAM
shoulder stretches with breath
supine rest
sukasana side bending
sit
Hrydai mudra
gratitude meditation
uttanasana with hamstring stretch and twist
uttithatadasana
tadasana
YAM
1/4 suns x3
lunge salute with sphinx/seal
lunge salute
cobra
locust
rest
bow
rest
tadasana
YAM
lunge
high lunge
hammock
warrior II dance with hrydai
vinyasa
other side
tadasana
warrior I
hammock
warrior II dance
other side with YAMs and hrydai
exiting to pigeon
eye of the needle
twist
starfish rest
other side with hrydai
supported savasana
sit
OM
sutra 1..1
Namaste!
Touched on satya, ahimsa from the sutras, and gentleness from the taoist cycle of creativity
Heart opener over brick and bolster
breath awareness into the 'holding back'
YAM
shoulder stretches with breath
supine rest
sukasana side bending
sit
Hrydai mudra
gratitude meditation
uttanasana with hamstring stretch and twist
uttithatadasana
tadasana
YAM
1/4 suns x3
lunge salute with sphinx/seal
lunge salute
cobra
locust
rest
bow
rest
tadasana
YAM
lunge
high lunge
hammock
warrior II dance with hrydai
vinyasa
other side
tadasana
warrior I
hammock
warrior II dance
other side with YAMs and hrydai
exiting to pigeon
eye of the needle
twist
starfish rest
other side with hrydai
supported savasana
sit
OM
sutra 1..1
Namaste!
Monday, July 19, 2010
Prototypes Women's Center, Who am I? 6.19.10
I like to use student questions as a teaching tool, especially in this environment. Today, somebody asked if my boobs were real. Although highly unusual, I thought it was the perfect launch into a discussion of how yoga can play a powerful and profound role in the path of self discovery. I offered some personal examples of how yoga was changing my life. I told how the practice was revealing a different understanding of who I am than what I thought I should look like, figuratively and literally. Somehow, somewhere through the practice of yoga and the journey through sobriety, I have learned to truly care about how I felt more than the way I looked. I also told them I was never more in love with life than now.
When it got to the asana portion, they dove in deeper than I've ever seen. You could have heard a pin drop for most of the class. This level of introspection in the practice at Prototypes was a first.
Discussion: Yoga as a path to self discovery. The self you discover just might surprise you!
supine
4 part breath awareness
supine arm raises with breath
sukasana side bending
uttanasana
tadasana
crazy 8's (they LOVE this!)
tadasana
1/4 sun salutations
1/4 silent sun salutations
lunge salutes
sphinx
tadasana with 4 part breath awareness
bridge x2
sacrum rest, back of the heart rest
guided relaxation
savasana
sit
Namaste!
1:1
When it got to the asana portion, they dove in deeper than I've ever seen. You could have heard a pin drop for most of the class. This level of introspection in the practice at Prototypes was a first.
Discussion: Yoga as a path to self discovery. The self you discover just might surprise you!
supine
4 part breath awareness
supine arm raises with breath
sukasana side bending
uttanasana
tadasana
crazy 8's (they LOVE this!)
tadasana
1/4 sun salutations
1/4 silent sun salutations
lunge salutes
sphinx
tadasana with 4 part breath awareness
bridge x2
sacrum rest, back of the heart rest
guided relaxation
savasana
sit
Namaste!
1:1
Tuesday, July 13, 2010
Vinysasa Basics Exploring Satya. 7.13.10
There is a lot of talk about yoga as a path to finding the 'true' self. This sounds all good, but actually feeling into it can be a delicate journey. Ahimsa comes before Satya as listed in the sutras, and we used this as a guide to breathing into what we find as the practice reveals tight spots.
We were on our way to ardha chandrasana, but it didn't seem necessary to go there after all.
Sukasana
spine awareness
breath awareness
Anahata
intention meditation
OM
supine windshield wiper
supine hamstring stetch and twist with strap
sit in sukasana
easy side plank
cat/cow
easy ardha chandrasana
balasana
plank
downdog
plank
sphinx/cobra
lunge
cresent
tadasana
YAM
other side
lunge
cresent with YAM
tadasana
lunge
side angle prep
trikonasana
bound side angle
vinyasa
balasana with anja meditation
other side standing sequence
supine windshield wiper
3 part bridge (breath, YAM, pose)
supine baddha konasana
bridge
sacrum rest
anahata rest
gratitude meditation
twisted root
savasana
sit
Namaste!
We were on our way to ardha chandrasana, but it didn't seem necessary to go there after all.
Sukasana
spine awareness
breath awareness
Anahata
intention meditation
OM
supine windshield wiper
supine hamstring stetch and twist with strap
sit in sukasana
easy side plank
cat/cow
easy ardha chandrasana
balasana
plank
downdog
plank
sphinx/cobra
lunge
cresent
tadasana
YAM
other side
lunge
cresent with YAM
tadasana
lunge
side angle prep
trikonasana
bound side angle
vinyasa
balasana with anja meditation
other side standing sequence
supine windshield wiper
3 part bridge (breath, YAM, pose)
supine baddha konasana
bridge
sacrum rest
anahata rest
gratitude meditation
twisted root
savasana
sit
Namaste!
Monday, July 12, 2010
Prototypes Women's Center. Choose to Relax. 7.12.10
I was covering a group for a counselor on vacation so we had the whole house in yoga today...too many for our usual room so we took it outside in the grass. It was the perfect venue to offer some new techinques I learned this weekend in kids yoga training with Betsy Stix. "Crazy 8's" was a huge hit. It was fun as well as woke up the energy. It also created a sense of focus and concentration because you have to count backwards and down. I used 'Peace Pie' as our check in, which was a nice variation.
Peace Pie
Bendy Tadasana
Crazy 8's
1/2 Sun Salute
Lunge
Plank
sphinx/seal
balasana
lunge
uttanasana
tadasana
other side
lowering to
reclining Buddha
bow
rest
balasana
eagle arms in virasana or sukasana
bridge
sacrum rest
Anahata awareness
gratitude meditation
savasana
sit
Namaste
1:1
Peace Pie
Bendy Tadasana
Crazy 8's
1/2 Sun Salute
Lunge
Plank
sphinx/seal
balasana
lunge
uttanasana
tadasana
other side
lowering to
reclining Buddha
bow
rest
balasana
eagle arms in virasana or sukasana
bridge
sacrum rest
Anahata awareness
gratitude meditation
savasana
sit
Namaste
1:1
Thursday, July 8, 2010
Vinyasa Basics: Listening to the Heart. 7.8.10
Sometimes the heart speaks so quietly. I turned the volume down. No music, more time in poses, few words, and more space. I'm getting more comfortable in this teaching style; I'm getting more comfortable in own pracctice, and in myself.
Sukasana
breath awareness
YAM
sukasana side bending
cat
cow
balasana
puppy dog
plank
downdog
lunge
cresent
baby cobra
locust
cobra
cobra/frog sequence
other side
lunge cresent
cobra
balasana
uttanasana
tadasana
1/4 sun salutes
lunge
side angle prep
extended trikonasana
extended side angle
vinyasa
other side
sequence #2
tadasana
angeli mudra
lunge
side angle prep
extended trikonasana
extended side angle
twisted lunge
pigeon
vinyasa
other side
windshield wiper
bridge
sacrum rest/back of heart rest
twisted root
savasana
sutra 1.1
sit
OM
Namaste
Sukasana
breath awareness
YAM
sukasana side bending
cat
cow
balasana
puppy dog
plank
downdog
lunge
cresent
baby cobra
locust
cobra
cobra/frog sequence
other side
lunge cresent
cobra
balasana
uttanasana
tadasana
1/4 sun salutes
lunge
side angle prep
extended trikonasana
extended side angle
vinyasa
other side
sequence #2
tadasana
angeli mudra
lunge
side angle prep
extended trikonasana
extended side angle
twisted lunge
pigeon
vinyasa
other side
windshield wiper
bridge
sacrum rest/back of heart rest
twisted root
savasana
sutra 1.1
sit
OM
Namaste
11th Step Meditation. Gradual Awakening. 7.8.10
Sukasana forward fold
windshield wiper
eye of the needle
janushrisasana with twist and side stretch
sit
reading from Buddhism and 12 step Recovery
share
3rd step Prayer
Namaste
windshield wiper
eye of the needle
janushrisasana with twist and side stretch
sit
reading from Buddhism and 12 step Recovery
share
3rd step Prayer
Namaste
Tuesday, July 6, 2010
Vinyasa Basics: Unguard the Heart. 7.6.10
Heart opener over bolster
breath awareness
YAM
windshield wiper
eye of the needle
rest
other side
rest
cat
cow
balasana
puppy dog
toe stretch
foot tapping
plank
downdog
tadasana
lunge salutes with sphinx/seal
lunge salutes with baby cobra, locust. cobra with YAM
tadasana
angeli mudra
lunge
side angle
trikonasana with heart opener
bound side angle
twisted lunge
vinyasa
other side with YAM trikonasana
balasana
side saddle stretch with twist
3 part bridge (breath, YAM, asana)
supine baddha konasana
bridge
sacrum rest with gratitude meditation
twisted root
rest
twisted root
rest
supported savasana
sit
OM
Namaste
breath awareness
YAM
windshield wiper
eye of the needle
rest
other side
rest
cat
cow
balasana
puppy dog
toe stretch
foot tapping
plank
downdog
tadasana
lunge salutes with sphinx/seal
lunge salutes with baby cobra, locust. cobra with YAM
tadasana
angeli mudra
lunge
side angle
trikonasana with heart opener
bound side angle
twisted lunge
vinyasa
other side with YAM trikonasana
balasana
side saddle stretch with twist
3 part bridge (breath, YAM, asana)
supine baddha konasana
bridge
sacrum rest with gratitude meditation
twisted root
rest
twisted root
rest
supported savasana
sit
OM
Namaste
Sunday, July 4, 2010
Strong Vinyasa. Freedom in the Heart. 7.4.10
We found poses from the heart and took rests between to feel open space. Happy July 4!
Balasana
breath awareness
YAM
cat
cow
balasana
rest
puppy dog
table top balanace play
marichiasana
half cow face with forward fold
other side
(forgot the half cow..we picked it back up later after our vinyasa.)
plank
downdog
plank
baby locust
locust
cobra with 2 breaths
supine rest
plank
downdog
uttanasana
tadasana
YAM
lunge salutes with tiger pose
tadasana
side angle prep
trikonasana with heart opener
bound side angle
downdog
revolved dog
vinyasa with 3 leg downdog, plank, updog
balasana or sirsasana
other side
demo second set
tadasana
YAM
side angle
trikonasana with heart opener
bound side angle
bird of paradise
step back
vinyasa
other side
starfish
bridge
supine baddha konasana
bridge/wheel
sacrum rest with gratitude meditation
twisted root
rest
other side
rest
savasana
sit
OM
Namaste!
Balasana
breath awareness
YAM
cat
cow
balasana
rest
puppy dog
table top balanace play
marichiasana
half cow face with forward fold
other side
(forgot the half cow..we picked it back up later after our vinyasa.)
plank
downdog
plank
baby locust
locust
cobra with 2 breaths
supine rest
plank
downdog
uttanasana
tadasana
YAM
lunge salutes with tiger pose
tadasana
side angle prep
trikonasana with heart opener
bound side angle
downdog
revolved dog
vinyasa with 3 leg downdog, plank, updog
balasana or sirsasana
other side
demo second set
tadasana
YAM
side angle
trikonasana with heart opener
bound side angle
bird of paradise
step back
vinyasa
other side
starfish
bridge
supine baddha konasana
bridge/wheel
sacrum rest with gratitude meditation
twisted root
rest
other side
rest
savasana
sit
OM
Namaste!
Saturday, July 3, 2010
Yoga Blue. Gazing into the Heart. 7.3.10
I feel my heart opening as a consequence of my practice. I'm personally moving into a quiet space of looking deep inside and I love a bit of a sit after moving. Until recently I thought I couldn't make sitting a 'formal' part of a class.
In the beginning of class tonight I had a clear hit to take it all down a notch; tonight was the night to offer quiet. No music, lots of space to breath, and yes, we sat for 7 mins at the end.
Heart opener over bolster
YAM
windshield wiper
supine rest
eye of the needle
cat
cow
balasana with side stretch
puppy dog
toe stretch
top of foot tap
plank
downdog
tadasana
YAM
lunge salute with sphinx/seal
rest
lunge salute with baby cobra, locust, cobra
windshield wiper
tadasana
high cresent
twisted lunge
other side
downdog
plank
cobra
supine star
bridge
supine baddha konasana with hands on the heart meditation
bridge
sacrum rest
twisted root
rest
twisted root other side
rest
sit
sit/savasana
Namaste!
In the beginning of class tonight I had a clear hit to take it all down a notch; tonight was the night to offer quiet. No music, lots of space to breath, and yes, we sat for 7 mins at the end.
Heart opener over bolster
YAM
windshield wiper
supine rest
eye of the needle
cat
cow
balasana with side stretch
puppy dog
toe stretch
top of foot tap
plank
downdog
tadasana
YAM
lunge salute with sphinx/seal
rest
lunge salute with baby cobra, locust, cobra
windshield wiper
tadasana
high cresent
twisted lunge
other side
downdog
plank
cobra
supine star
bridge
supine baddha konasana with hands on the heart meditation
bridge
sacrum rest
twisted root
rest
twisted root other side
rest
sit
sit/savasana
Namaste!
Thursday, July 1, 2010
Vinyasa Basics: Dancing in the Anahata. 7.1.10
Played with feeling poses from from an open heart.
Sukasana
spine awareness
OM
eye of the needle
cat
cow
balasana with side stretch
puppy dog
toe stretch
foot tapping
plank
downdog
tadasana
OM
lunge salute with seal/sphinx
lunge salute with cobra/locust
tadasana
YAM
lunge
warrior I dance
eagle arms
eagle
warrior III
vinyasa
balasana
toe torture
other side
balasana
side saddle stretch and twist
baddha konasana
pigeon
supine tree
3 part bridge (breath, YAM, pose)
sacrum rest
other side pigeon
supine tree
bridge
supine baddha konasana with gratitude meditaiton
twisted root
savasana
sit
OM
Namaste!
Sukasana
spine awareness
OM
eye of the needle
cat
cow
balasana with side stretch
puppy dog
toe stretch
foot tapping
plank
downdog
tadasana
OM
lunge salute with seal/sphinx
lunge salute with cobra/locust
tadasana
YAM
lunge
warrior I dance
eagle arms
eagle
warrior III
vinyasa
balasana
toe torture
other side
balasana
side saddle stretch and twist
baddha konasana
pigeon
supine tree
3 part bridge (breath, YAM, pose)
sacrum rest
other side pigeon
supine tree
bridge
supine baddha konasana with gratitude meditaiton
twisted root
savasana
sit
OM
Namaste!
Tuesday, June 29, 2010
Vinyasa Basics: Feet on the Earth, Shine in the Heart.6.29.10
Feeling the movement of our own prana, and using it to open from the inside out.
Sukasana
spine awareness
A
U
M
OM
seated spine twist
gentle back bend
paschimotadasana
other side
cat
cow
balasana with side stretch
puppy dog
plank
downdog
tadasana
shoulder shrugs
tadasana
OM
lunge salute with sphinx/seal
other side
tadasana
uttithatadasana with chin mudra
lunge
side angle prep
triangle
lunge
twisted triangle
vinyasa
other side
vinysasa
locust
locust variation
tadasana
angeli mudra with gratitude meditation
YAM
standing sequence with heart opener variation
pigeon
supine tree
bridge
other side pigeon
supine tree
bridge
sacrum rest with YAM
easy spine twist
rest
other side
rest
savasana
sit
OM
Namaste
Sukasana
spine awareness
A
U
M
OM
seated spine twist
gentle back bend
paschimotadasana
other side
cat
cow
balasana with side stretch
puppy dog
plank
downdog
tadasana
shoulder shrugs
tadasana
OM
lunge salute with sphinx/seal
other side
tadasana
uttithatadasana with chin mudra
lunge
side angle prep
triangle
lunge
twisted triangle
vinyasa
other side
vinysasa
locust
locust variation
tadasana
angeli mudra with gratitude meditation
YAM
standing sequence with heart opener variation
pigeon
supine tree
bridge
other side pigeon
supine tree
bridge
sacrum rest with YAM
easy spine twist
rest
other side
rest
savasana
sit
OM
Namaste
Monday, June 28, 2010
Prototypes Women's Center. Honey in the Heart. 6.28.10
Being immersed in the 10 day TT helped me get re-centered. I had more room today for the women, and they, in turn dove in deeper.
After our yoga session, one of the women, new to the practice, said "when we laid on the floor at the end, I didn't hear anything, It was such a relief, what was that?". "Yoga chitta vritti nirodaha", I replied. That, my dear, is Yoga.
Supine
breath awareness
windshield wiper
sukasana side bending
sukasana with twist
ssss breathing exercise
tadasana
1/4 sun salutes
wide leg forward fold
hammock
wide leg forward fold with twist
walk over to lunge (heard a woman say 'I'm to fat", we found a way to make her comfortable)
hammock
other side lunge
hammock
malasana
cowboy negociation
uttanasana
tadasana
gratitude meditation
tree play
uttanasana
balasana
vijrasana (or sukasana)
Brimarhi (sp?)
Honey in the Heart meditation
breathing exercise with lengthening the space at the bottom of the exhale
sit
Namaste!
check in
1:1 return sign in sheets
After our yoga session, one of the women, new to the practice, said "when we laid on the floor at the end, I didn't hear anything, It was such a relief, what was that?". "Yoga chitta vritti nirodaha", I replied. That, my dear, is Yoga.
Supine
breath awareness
windshield wiper
sukasana side bending
sukasana with twist
ssss breathing exercise
tadasana
1/4 sun salutes
wide leg forward fold
hammock
wide leg forward fold with twist
walk over to lunge (heard a woman say 'I'm to fat", we found a way to make her comfortable)
hammock
other side lunge
hammock
malasana
cowboy negociation
uttanasana
tadasana
gratitude meditation
tree play
uttanasana
balasana
vijrasana (or sukasana)
Brimarhi (sp?)
Honey in the Heart meditation
breathing exercise with lengthening the space at the bottom of the exhale
sit
Namaste!
check in
1:1 return sign in sheets
Thursday, June 24, 2010
Vinyasa Basics: Aligning with Ease. 6.24.10
We used the breath and sense of internal flow to align ourselves. Less 'yoga journal', more feeling.
Used breath on the back of the body to fnd more ease in backbends.
L. asked to do the 'foot thing'. Found a new way to talk about rooting and opening channels by cuing feeling prana in the feet. Thanks L!
Heart opener over bolster.
Breath awareness
windshield wiper
OM
supine rest
baddha konasana spine roll and forward fold
lotus foot rub
cat
cow
balasana
puppy dog
easy side plank
easy half moon
plank
downdog
tadasana
YAM
lunge salute with sphinx/seal
lunge salutes with cobra
rest pose with YAM
tadasana
lunge
side angle
trikonasana with bind
bound side angle
ardha chandrasana
vinyasa
other side
balasana
half camel play
balasana
malasana
other side
malasana
uttanasana
tadasana
side angle
trikonasana with bind
bound side angle
half moon with variation
vinyasa
other side
rest pose
twisted root
sacrum landing
heart landing
supported savasana
sit
OM
Namaste!
Used breath on the back of the body to fnd more ease in backbends.
L. asked to do the 'foot thing'. Found a new way to talk about rooting and opening channels by cuing feeling prana in the feet. Thanks L!
Heart opener over bolster.
Breath awareness
windshield wiper
OM
supine rest
baddha konasana spine roll and forward fold
lotus foot rub
cat
cow
balasana
puppy dog
easy side plank
easy half moon
plank
downdog
tadasana
YAM
lunge salute with sphinx/seal
lunge salutes with cobra
rest pose with YAM
tadasana
lunge
side angle
trikonasana with bind
bound side angle
ardha chandrasana
vinyasa
other side
balasana
half camel play
balasana
malasana
other side
malasana
uttanasana
tadasana
side angle
trikonasana with bind
bound side angle
half moon with variation
vinyasa
other side
rest pose
twisted root
sacrum landing
heart landing
supported savasana
sit
OM
Namaste!
Wednesday, June 23, 2010
Yin Yoga: Intimate with Prana. 6.23.10
Intellectually I've known prana is more than the breath, but I am beginning to understanding it better. Preparing for yin this week has helped open more channels for me. This is new learning and teaching for me, it feels a bit clumsy to talk about. I like the space of silence the practice lends itself to, and it feels like the yoga softens the edges.
Supported Sukasana with 4 part OM
Swan (or eye of the needle at the wall)
Upavista konasana or Frog
balasana
Sphinx/Seal
windshield wiper
Dragon or Half Saddle
Twisted Root
Breathing exercise focused on the bottom of the exhale
Savasana
soft OM
Namaste!
Supported Sukasana with 4 part OM
Swan (or eye of the needle at the wall)
Upavista konasana or Frog
balasana
Sphinx/Seal
windshield wiper
Dragon or Half Saddle
Twisted Root
Breathing exercise focused on the bottom of the exhale
Savasana
soft OM
Namaste!
Tuesday, June 22, 2010
Restorative Yoga. Quiet Time. 6.22.10
I knew about teaching this class about 1 minute before I stepped into the studio. I really had to check my stuff because part of me was anxious about spontaneously teaching a class I don't often teach. I wondered if my TT with Alana would come back...and it did! (Kudos to Alana's restorative training!).
Class wasn't 'perfect', but what class is? On the other hand, what class is not, if you offer yourself fully as a teacher?
Watering the Heart
Side lying rest pose
Restorative Childs Pose
cat/cow
wide leg side bending
Supta Baddha Konasana
side lying rest pose
windshield wiper
Restorative Forward Twist
windshield wiper
Supported Savasana
sit
Namaste!
Class wasn't 'perfect', but what class is? On the other hand, what class is not, if you offer yourself fully as a teacher?
Watering the Heart
Side lying rest pose
Restorative Childs Pose
cat/cow
wide leg side bending
Supta Baddha Konasana
side lying rest pose
windshield wiper
Restorative Forward Twist
windshield wiper
Supported Savasana
sit
Namaste!
Vinyasa Basics. Half Moon to Full Moon. 6.22.10
I took more time to demo today, introducing more 'stops along the way'. I feel revisting teacher training is inspiring more room and creativity. Teaching is so fun!!!
Found half camel play useful (in lieu of full camel)
Heart opener over bolster
OM
Windshield wiper
easy side plank with cat/cow
half moon with cat/cow
tadasana
YAM
lunge salute with sphinx/seal
lunge salute with YAM and cobra
tadasana
side angle
trikonasana with bind
side angle with bind
half moon
vinyasa
other side
balasana
half camel play
second set standing with half moon variation option
vinysasa
windshield wiper
easy eye of the needle
twisted root
other side floor sequence
savasana
sit
OM
Namaste!
Found half camel play useful (in lieu of full camel)
Heart opener over bolster
OM
Windshield wiper
easy side plank with cat/cow
half moon with cat/cow
tadasana
YAM
lunge salute with sphinx/seal
lunge salute with YAM and cobra
tadasana
side angle
trikonasana with bind
side angle with bind
half moon
vinyasa
other side
balasana
half camel play
second set standing with half moon variation option
vinysasa
windshield wiper
easy eye of the needle
twisted root
other side floor sequence
savasana
sit
OM
Namaste!
Monday, June 21, 2010
Yin Yoga. River of Joy. 6.21.10
This was my first yin class and I was a little nervous. To ground myself I took Alana's class beforehand, asked for guideance, and stood firmly planted in gratitude. Voila...90 minutes later it was Namaste.
Seated Gratitude meditation
OM
Butterfly
Sleeping Swan (or firelog or eye of the needle at wall)
Upavista Konasana or Frog (or wide leg at wall).
Sphinx/seal
Twisted root
Sit/savasana
Savasana
Sit
OM
Namaste!
Seated Gratitude meditation
OM
Butterfly
Sleeping Swan (or firelog or eye of the needle at wall)
Upavista Konasana or Frog (or wide leg at wall).
Sphinx/seal
Twisted root
Sit/savasana
Savasana
Sit
OM
Namaste!
Saturday, June 19, 2010
Yoga Blue. Sutra 1.13:Abhyasa. 6.19.10
Baddha konasana with spine rolls and forward fold
seated janushirsasana with twist and side bending
sukasana forward fold
seated sage
YAM
table top
paschimotadasana
other side
easy side plank
cat/cow
other side
balasana
puppy dog
easy half moon
cat/cow
other side
plank
downdog
uttanasana
tadasana
uttithatadasana
lunge salute with twist
cobra
lunge salute with twist
cobra/frog with twist
balsana
virajasana with eagle arms
tadasana
lunge
warrior I dance
eagle arms
eagle with forward fold option
standing splits
vinyasa
tree
other side
tree with reverse prayer
uttanasana
malasana
windshield wiper
bridge
supine baddha konasana
supported bridge with supported viparita karani option
supported heart opener
breathing exercise focusing on the bottom of the exhale
savasana
sit
OM
Namaste!
seated janushirsasana with twist and side bending
sukasana forward fold
seated sage
YAM
table top
paschimotadasana
other side
easy side plank
cat/cow
other side
balasana
puppy dog
easy half moon
cat/cow
other side
plank
downdog
uttanasana
tadasana
uttithatadasana
lunge salute with twist
cobra
lunge salute with twist
cobra/frog with twist
balsana
virajasana with eagle arms
tadasana
lunge
warrior I dance
eagle arms
eagle with forward fold option
standing splits
vinyasa
tree
other side
tree with reverse prayer
uttanasana
malasana
windshield wiper
bridge
supine baddha konasana
supported bridge with supported viparita karani option
supported heart opener
breathing exercise focusing on the bottom of the exhale
savasana
sit
OM
Namaste!
Thursday, June 17, 2010
Vinyasa Basics: Let the hidden spots come to light. 6.17.10
I meant to teach a second set in ardha chandrasana but we had such a sweet mellow vibe it seemed like too much work. Opted to use the time in a gratitude meditation instead, and practicing a lot of long, slow, summertime exhales.
Heart opener over bolster
breath awareness
YAM
windshield wiper
supine rest
eye of the needle
cat
cow
balasana
puppy dog
easy side plank
easy side plank with easy half moon
barrel roll
plank
downdog
uttanasana
tadasana
uttithatadasana with 2 breaths
lunge salute with sphinx/seal
lunge salute with shoulder variation
cobra
locust
bow
tadasana
side angle prep
trikonasana
extended side angle
vinyasa
balasana
other side
balasana
gratitude meditation in vajrasana
side saddle stretch and twist
windshield wiper
bridge
easy spine twist with anja chakra silent OM
supported savasana
sit
OM
Namaste
Heart opener over bolster
breath awareness
YAM
windshield wiper
supine rest
eye of the needle
cat
cow
balasana
puppy dog
easy side plank
easy side plank with easy half moon
barrel roll
plank
downdog
uttanasana
tadasana
uttithatadasana with 2 breaths
lunge salute with sphinx/seal
lunge salute with shoulder variation
cobra
locust
bow
tadasana
side angle prep
trikonasana
extended side angle
vinyasa
balasana
other side
balasana
gratitude meditation in vajrasana
side saddle stretch and twist
windshield wiper
bridge
easy spine twist with anja chakra silent OM
supported savasana
sit
OM
Namaste
Tuesday, June 15, 2010
Vinyasa Basics: Prayer, Prana, Intention, and Grace. 6.15.10
I've been playing a lot with prayer, attention, and intention as prana. This is new territory for me a a new level of trust. Its all a bit daunting and I feel staying close to my yoga practice on the mat is helping me stay calm as I struggle through big life questions that are coming up.
Abhyasa (practice, sutra 1.13) is the effort of remaining present. I am beginning to see prayer, prana, intention and grace all have the same flavor.
Sukasana
breath awareness/spine awareness
Anahata
YAM
supine hamstring stretch with strap
easy side plank with easy half moon
cat/cow release
other side
cat/cow/barrel roll
plank
downdog
uttanasana
uttithatadasana
tadasana with shoulder release
lunge salute with cobra
lunge salute with intention touch down and YAM
cobra
locust
bow
tadasana
side angle prep
trikonasana
side angle
half moon
vinyasa
balasana
other side
balasana
tadasana
side angle
trikonasana
twisted half moon
vinyasa
other side
balasana
janushirsasana with twist
shoelace
cow face with shoulder release
bridge
baddha konasana with intention touch down
other side Janushirsasana sequence
windshield wiper
savasana
sit
OM with emphasis on the MMMMMMMM
Namaste!
Abhyasa (practice, sutra 1.13) is the effort of remaining present. I am beginning to see prayer, prana, intention and grace all have the same flavor.
Sukasana
breath awareness/spine awareness
Anahata
YAM
supine hamstring stretch with strap
easy side plank with easy half moon
cat/cow release
other side
cat/cow/barrel roll
plank
downdog
uttanasana
uttithatadasana
tadasana with shoulder release
lunge salute with cobra
lunge salute with intention touch down and YAM
cobra
locust
bow
tadasana
side angle prep
trikonasana
side angle
half moon
vinyasa
balasana
other side
balasana
tadasana
side angle
trikonasana
twisted half moon
vinyasa
other side
balasana
janushirsasana with twist
shoelace
cow face with shoulder release
bridge
baddha konasana with intention touch down
other side Janushirsasana sequence
windshield wiper
savasana
sit
OM with emphasis on the MMMMMMMM
Namaste!
Monday, June 14, 2010
Prototypes Women's Center. Letting go to feel held. 6.14.10
Starting YIN style is not very effective for this group. I went pretty quickly into a Bakasana play to re-engage them. The practice seemed to flow from there.
Lotus footrub
Baddha konasana with forward fold
janushirsasana with twist and side bend
sukasana with heart circles
uttanasana
malasana
crow play
uttanasana
uttithatadasana with side bend
forward fold variation
Dancer's pose
Tree
uttanasana
tadasana with side bending
uttanasana
malasana variation
lotus play with forward fold
bridge
twisted root
savasana with grounding meditation
sit
Namaste!
Lotus footrub
Baddha konasana with forward fold
janushirsasana with twist and side bend
sukasana with heart circles
uttanasana
malasana
crow play
uttanasana
uttithatadasana with side bend
forward fold variation
Dancer's pose
Tree
uttanasana
tadasana with side bending
uttanasana
malasana variation
lotus play with forward fold
bridge
twisted root
savasana with grounding meditation
sit
Namaste!
Saturday, June 12, 2010
Pepperdine Executive PKE MBA. Add Maitri to your Business Plan.6.12.10
Occasionally I am called to share yoga with the incoming students of Pepperdine University's Exectutive Presidential/Key Executive MBA program. Today there were 17 of these high power A-type executives, and with the beginning of a strenuous graduate program, well you could say their vrittis were spinning. I know how they feel, as I was in their shoes 10 years ago.
It is so much fun to come back on the other side of the fence, as a visiting alumni, and as a guest teacher. Of yoga, no less. The best message I believe I could try to communicate is to relax, be good (friendly) to yourself, and enjoy the ride.
This session when I came into teach, there was a glaring new addition to the cirriculum...a yoga mat! Pretty blue mats with Pepperdine Business School/Exectutive Programs printed in white, complete with a matching carrier. LOVE that.
We only had 45 minutes to practice.
Supine
3 breaths
sutra 1.2
easy eye of the needle
sukasana side bending
uttanasana with hamstring stretch
tadasana
easy lunge salutes
sphinx/seal
supine rest
twisted root with maitri
savasana
sit
Namaste!
Yoga Blue. Fall in Love. 6.12.10
Watering the Heart
supine rest
windshield wiper
sukasana side bending
table top
paschimtadasana
other side
cat
cow
balasana
puppy dog
easy side plank with easy half moon
cat
cow
barrel roll
other side
plank
downdog
tadasana
angeli mudra
lunge salute with sphinx/seal
lunge salutes with arm variation
downdog
tadasana
uttithatadasana
3 breaths
lunge
side angle blueprint
trikonasana
extended side angle
lunge
half moon
vinyasa
balasana
virasana heart meditation
other side
starfish
bridge
baddha konasana with hand to heart
twisted root with starfish rest
supported savasana
sit
Namaste!
supine rest
windshield wiper
sukasana side bending
table top
paschimtadasana
other side
cat
cow
balasana
puppy dog
easy side plank with easy half moon
cat
cow
barrel roll
other side
plank
downdog
tadasana
angeli mudra
lunge salute with sphinx/seal
lunge salutes with arm variation
downdog
tadasana
uttithatadasana
3 breaths
lunge
side angle blueprint
trikonasana
extended side angle
lunge
half moon
vinyasa
balasana
virasana heart meditation
other side
starfish
bridge
baddha konasana with hand to heart
twisted root with starfish rest
supported savasana
sit
Namaste!
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