Tuesday, December 14, 2010

Vinyasa Basics: Support from the earth; open in the heart! 12.14.10

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!

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

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!

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

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

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

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

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!

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

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

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!

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

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

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.

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

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

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!

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.

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

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!

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!

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

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

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!

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

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

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!

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

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

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.

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!

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

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!

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!

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

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.

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

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!

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

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

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

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

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!

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

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

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

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!

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!

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!

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!

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!

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

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!

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!

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

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

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!

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!

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!

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!

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!

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

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!

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!

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!

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

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

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

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!

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!

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!

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!

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

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!

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

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

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

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

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!

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!

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!

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

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

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!

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!

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!

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!

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!

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!

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

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!

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!

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!