Strong Vinyasa 1.31.10

Yesterday was a long day, both literally and emotionally. I set off around 9AM to attend a wake in San Diego and drove back late last night. I got to bed around 2AM which is uncharacteristically late for me. I was a bit tired when I woke up this morning and dragged into the studio early to prepare a sequence for class. Just walking in the front door felt good. I put on a CD with some of my current favorite music and jammed in a private practice for about an hour. I was having so much fun I forgot I was there to 'work'.

A few moments before class I sketched out an outline inspired from this practice and prayed the details would reveal themselves as people showed up and the hour hit 8AM.

Touched on sutra 1.13, 1.15, anahata

Cannonball with spine awareness
windshield wiper

leg extensions with strap

easy side plank
cat/cow/barrel

balancing opposites arm/leg with heart opener/backbend
balasana
puppy dog
other side

tadasana

lunge salutes with tiger pose

tadasana

lunge
warrior I dance
Warrior II
side angle
twisted lunge

vinysasa

other side
balasana

(demo second set)

downdog
uttanasana
tadasana
angeli mudra

lunge
warrior I
warrior II
side angle
twisted lunge
vasistasana
vasistasana play

vinyasa

tadasana
OM
other side

balasana

bridge
baddha konasana
bridge or Urdha Dhanurasana
sacrum rest with gratitude meditation

twisted root

savasana

sit
Namaste

Vinyasa Basics 1.28.10

I was inspired by the meditation class just previous and talked about experimenting and daring to feel into places with the breath. Still grooving on abhyasa and Vairagya, but l get nervous to say 'vairagya' because I"m afraid I'll say Viagra! Which wouldn't be the end of the world, just slightly embarassing.

Something like this...can't remember exactly since didn't get to record right after class.

Sukasana
breath awareness
OM

windshield wiper
eye of the needle

downdog

easy side plank
cat/cow
other side

tadasana
OM

lunge salutes with sphinx/seal

uttanasana
gorilla
tadasana

lunge
side angle
trikonasana
side angle
twisted lunge

vinyasa
other side

balasana

wide leg seated pada gustasana

windshield wiper
bridge
baddha konasana

easy spine twist

savasana

sit
OM
Namaste!

11th Step Meditation 1.28.10

Reading in the text continued with Step two and we had a nice discussion about 'experimenting with life as taught by Buddha and Ghandi. Opened with a yin Baddha Konasana...took a while for the word 'passive' to come to me...

Sequence felt good this morning.

Baddha Konasana
spine rock
forward fold
revolving head to knee pose with side stretch

eye of the needle

rock and roll spine

sit

read

discussion

3rd Step prayer
OM

Namaste

Vinysasa Basics 1.26.10

Had a fun second set standing sequence in my pocket but didn't offer it because the group and vibe was slower with longer holds to feel the effects of yoga. I'm so into feeling poses lately and it (not suprisingly) creeps into the classes. This is the first class in a long time when I didn't have to rush in the least to end on time. It was a nice long, slow, soft landing after a L2 standing sequence. I think a little more warm up might be appropriate.

baddha konasana lotus feet
spine rocks
forward fold
sutra 1.13. Abhyasa is the effort of staying present

table top
paschimotadasana

janushirsana with twist and fold

malasana
uttanasana

tadasana
uttittadasana
side bend
forward fold
other side
wide leg forward fold with hammock

lunge
low cresent
downdog
plank
sphinx/seal

cat
cow
barrel
other side with cobra, locust, locust variation

tadasana

lunge
warrior I dance
warrior III
standing splits
pigeon

vinyasa

balasana

other side

lowering to floor and turning supine

knees to chest
windshield

eye of the needle

bridge
baddha konasana. Abhyasa and vairagya.
bridge
sacrum rest

easy spine twist

savasana

sit
Namaste

Prototypes Treatment Center 1.25.10

The practice today was inspired by a woman's comment at the beginning of class, "I hate my body". Tried to guide them out of their heads and into direct experience with the body as gently and safely (physically and emotionally) as possible. We went slow. Seemed to respond to Yoga chitta vritti nirodaha as relief from the yaddah yaddah of the mind. Started to talk about the CNS and PNS, vagus nerve. We spent a good portion with breath awareness, and had some laughs in the asana portion. After class three of the women approached me, and disclosed more medical info (lupas, arthritis, degerative disc disease) and wanted to know more about yoga and if yoga could help. I have a lot of homework to do and am grateful for these women and their questions.

Could really use some bolsters and blankets for these peeps!


Supine rest (bent knees or straight)
breath awareness
4 part breath
belly breathing

eye of the needle

sukasana side bending

tadasana
catcher's arm

standing shimmy

Warrior II dance

uttansana
malasana

easy seated spine twist

guided relaxation

savasana

sit

sign in sheets and questions 1:1

Strong Vinyasa 1.24.10

Easy like Sunday Morning. We eased our way into deep stretches.

Baddha Konasana with foot massage and toe openers

windshield wiper

eye of the needle with half happy baby and supine pigeon

downdog

lunge salute
tiger pose
other side

tadasana
YAM

lunge
high lunge
twisted lunge
hammock
goddess
eagle
warrior III
tree

uttanasana

lunge
vinyasa with revolved dog

other side

balasana

baddha konasana

pigeon play with mermaid prep

vinyasa
other side

twisted root

savasana

sit
OM
Namaste!

Yoga for Recovery 1.23.10

A wide range of practice levels showed up tonight so I stayed with the basics. I'm getting more comfortable with holding space to let people feel. Especially in early recovery, a lot comes up with this practice. Its getting easier not to take 'faces' personally. It used to really scare me to see people struggle, I'd run away. I'm becoming more sensitive to holding space for that too, and have found sometimes just coming in their 'zone' and breathing calmly from my heart center helps. Damndest thing.

Heart opener over bolster
3 breaths
breath awareness
sutra 1.13 Abyasa is the effort of staying present (Ravi Ravindra trans.)
OM
windshield wiper

supine rest
leg extention with strap

cat
cow
balasana
puppy dog

plank
downdog

tadasana
OM

lunge salutes with sphinx/seal
tadasana
lunge salute with locust play
plank
downdog

tadasana
YAM
lunge
side angle
trikonasana
extended side angle

vinyasa with 3 breath cobra

tadasana
other side

balasana

windshield wiper
bridge
baddha konasana
bridge
sacrum rest with gratitude meditation

easy spine twist

supported savasana

sit
OM
Namaste!

Vinyasa Basics 1.21.10

Sutra 1.13 'Abhyasa is the effort of remaining present'. In our workbook from the Jam session , this sutra jumped right off the page for me. It is so rich for me right now and I had fun building a class theme around it...new territory.

I don't feel I have a deep understanding of Warrior I. After all these years of noticing a tightness in the low back I'm finally ready to explore how to find ease, REALLY, in the pose. I want to spend time in my practice figuring out how I'm put together here.

sukasana
3 breaths
spine awareness
OM

windshield wiper with side stretch

eye of the needle

sukasana side bending
tabletop
pashimotadasana
other side

seated spine awareness

toe stretch

cat
cow
balasana
puppy dog

tadasana
OM

lunge salutes with sphinx/seal
lunge salutes with cobra/locust/bow

tadasana

lunge
warrior I dance
eagle
Warrior III
standing splits

vinyasa

other side

free form vinyasa

balasana

vajrasana (not long)
OM

bridge

baddha konasana

bridge

windshield wiper (twist would have been nice but NO time).

supported savasana

sit
Namaste

11th Step Meditation 1.21.10

The group expresses the reading from 9 Essays and 12 Steps as useful and interesting. I didn't feel the asana portion was grounding enough. Baddha konasana would have been a good pose before we sat, but didn't connect to that until I wrote this blog in retrospect.

Windshield wiper

Easy eye of the needle

sukasana side bending

sukasana with eagle arms and neck stretch

sukasana with arms overhead deep breathing

3rd Step prayer
sit

read from 9 Essays and 12 steps

share

Serenity prayer

Namaste

Vinyasa Basics 1.19.10

Fresh off a Jam session at Lulu's this weekend with other teachers. I'm particularly inspired to hold space in and between the poses, be silent to let them experience yoga. Secondly I am moved to continue to teach 'newesh' things for me; things I feel and know inside but have yet to venture into communicating. For the past year I've worked on this in the physical realm, now I'm interested in sharing poems, music, sutras...not exactly sure but its a start! Today we visited feeling into different places in our bodied previously 'hidden' as well as noticing some of the thoughts that distract us and asking 'is that true?'

Nice mix of regulars as well as 2 new to class and one first time yogi.

The sound of the rain made supported savasana super cozy.


Windshield wiper
Cannonball
spine awareness

leg extension with strap

sukasana
side bending
table top
paschimotadasana
other side

uttanasana
uttitatadasana with 3 breaths
tadasana
OM

lunge salutes with sphinx/seal
lunge salute with cobra
locust

downdog

tadasana
side angle
warrior II dance
trikonasana
side angle

vinyasa
other side

balasana

second series adding on:

tadasana
side angle
warrior II dance
trikonasana
side angle
lunge
cresent
tree

tadasana
angeli mudra
YAM
other side

from tree: uttansana
malasana
windshield
bridge
supine baddha konasana
bridge
sacrum rest

easy spine twist

supported savasana

sit
OM
Namaste

Strong Vinyasa 1.17.10

The sequence and the poses weren't very complicated today, it was more about staying tuned to what was really happening and how it felt. Not turning away from the tight spots but finding more understanding within. Tuning into the body as a (the) source of information. Letting how if feels be the guide, not photos from Yoga Journal. (Symbolically, I mean. I like Yoga Journal).

Do you want to be free or just look good?

Heart opener over bolster
windshield wiper
OM

supine rest

Eye of the needle with tiger pose

downdog

easy side plank
cat/cow/barrel roll
other side

tadasana
OM

lunge salutes with cobra
lunge salutes with cobra/locust/bow

tadasana

lunge
warrior I dance
eagle
Warrior III
standing splits

vinyasa with revolved dog option

other side

vinyasa with revolved dog option

balasana/downdog/sirsasana

balasana

wide leg twist and side bend
gomukasana with shoulder relaxation
reverse namaste/elbow hold
box
forward fold

other side

Bridge

Twisted root

savasana

Namaste!

Yoga for Recovery 1.16.10

In my home practice this morning I had a startling revelation. Towards the end of practice I was resting supine, knees bent, feet flat and feeling the space in my low back and sacrum the practice created. I often point to this when I teach. This morning I took it a step further and realized..the space has always been there. Everything I've been looking for/longing for is inside. The techniques of yoga continually point me to the truth. The more I learn to relax, the more becomes revealed. Opportunites to flow with love open and present themselves all the time.

I've recently entered into a love affair with Yin yoga. I've been attending Kira's class on Mon and Wed nights since November. Yin for me has been a gateway to meditation as well as helped me land with less vrittis in my yang practice. I feel yin could be powerfully useful for recovering peeps. Not particularly for treatment centers, but more once they got the gist of sobriety and were on steady ground. I'm taking this idea for a personal ride at the moment and have been thinking a yin teacher training might be in my future.

It was an intimate class. YIN was particularly requested. I've never taught it but it felt like time to dive in. This is what I had inside, and this is the sequence that came out. Don't know it if was right or wrong, but it was straight from the heart.

Baddha Konasana
wide leg rest pose

Swan
cat/cow
easy side plank dance
other side
Balasana

Wide leg forward fold
wide leg rest pose

windshield wiper with side rest

sphinx/seal
reverse windshield wiper

catapillar

twisted root
supine rest
bridge
other side
supine rest

sit

Namaste

Vinyasa Basics 1.14.10

Breathe!

Making our way to natarajasana but didnt' have time. Wanted to do spine twist at the end, but didnt' have time. Opted for long holds with breathing instead.

sit
breath awareness
OM

eye of the needle

downdog

easy side plank

tadasana
OM
lunge salutes with sphinx/seal
lunge salutes with cobra/locust/bow

lunge
side angle
trikonasana
extended side angle
twisted lunge

vinyasa

balasana

camel play

balasana
malasana
uttanasana

camel
YAM
balasana
malasana
uttanasana
tadasana

angeli mudra

vinyasa

pigeon
supine tree
bridge
other side

savasana

sit
Namaste

11th Step Meditation 1.14.10

We started reading "9 Essays on Buddism & the 12 step model of Recovery". This gathering is a very interesting combination of yoga, buddhism, and 12 step philosophy. Interesting.

Baddha Konasana
wide leg twist with side bending
other side

sukasana
forward fold
heart opener
other side

windshield wiper
bridge
windshield wiper

sit

read

share

sit
3rd step prayer
OM

Namaste!

Vinysasa Basics 1.12.10

Taught some new postures and a fresh sequence today..finding words was somewhat challenging and my delivery wasn't very smooth. I find staying calm inside when 'its not going so great' helps hold grounding energy and keeps the mojo flowing. There is also a line where there is not place to go but stop, laugh and pause. I don't feel I need to fake anything. I talk often in classes about practicing genuine and authentic. It goes two ways. Its one of the things I admire most about my own teachers.

Its not there yet but there are some interesting elements I will refine for future classes. Breath, transitions, staying present...

Perhaps a set up set? The end feels flat.

supine 3 breaths
slow supine tree
breath awareness
eye of the needle

other side

cat
cow
balasana
quarter dog aka puppy dog
plank
downdog

tadasana

lunge
twisted lunge
hammock
low cresent

downdog

vinysasa with sphinx/seal
other side
vinysasa with 3 part locust /bow play

tadasana
OM

lunge
twisted lunge
hammock
dancing goddess
eagle
warrior III
tree with spine awareness
uttanasana
lunge

vinyasa

other side

balasana

Bridge
supine baddha konasana
bridge
sacrum rest
bridge
viparita karani
plow

easy spine twist

savasana

sit
OM
Namaste

Strong Vinyasa 1.10.10

About making graceful transitions. Somehow I got turned around and we did second set, second side on the same side. Woops. When I noticed my mistake I tried to gracefully find our way to a neutral downdog and start over. It knocked me off the groove a little bit, and took some time, but I didn't freak out and it won't ruin my day. That's progress for me.

I learned to watch Garudasana a little closer..which leg is wrapping, etc. Hopefully this added attentiveness to the pose will aleviate making the 'same side' error next time.

Sit
breath awareness
OM

eye of the needle with half happy baby and supine pigeon

downdog

tadasana

lunge salutes with tiger pose

tadasana
lunge
warrior I dance
Eagle
Warrior III
Tree
tadasana

uttanasana
malasana
happy baby

vinyasa

other side

balasana
camel play

tadasana
warrior I
eagle
warrior III
half moon
natarajasana prep

vinyasa

other side

balasana

cow face with shoulder rest
box with reverse prayer
forward fold

other side

savasana

sit
3 OM's
Namaste

Yoga for Recovery 1.09.10

I am coming down with a cold and didn't feel so great; totally forgot about it when teaching. It was a nice chill vibe tonight. The lights were dimmed and the music was soft. Folks were into their groove on the mats. Sweet!

Practice about surrender and the 'perpetual quietness of the heart'

Sit
Breath awareness
OM

eye of the needle

downdog

easy side angle
cat/cow/barrel
other side

downdog
tadasana

lunge salutes with sphinx/seal
lunge salute with cobra/locust/bow

tadasana
YAM
lunge
side angle
triangle
extended triangle
side angle
twisted lunge

vinyasa

other side

downdog/balasana/free form vinyasa

balasana

side saddle side stretch
side saddle twist
other side

bridge
supta baddha konasana
bridge
sacrum rest

easy side twist

savasana

sit
MMM

Namaste

Vinyasa Basics 1.7.10

Class ran over 7 minutes. It was tempting to rush at the end but I didn't...I felt it was more important to seal the practice than to end at 10AM on the button. But I'm making an effort to watch the Thursday class time closer...as this seems to be becoming a pattern.

I also am finding I'm really relaxed when I teach on Thursdays...I think it is partly due to the fact that I've sat in meditation in the early class.

Sit

OM

eye of the needle

Downdog

Easy side plank

tadasana

OM

lunge salutes with sphinx/seal

lunge salutes with locust play variation

tadasana

YAM

lunge

Warrior I dance with heart opener

Eagle

Warrior III

Tree

tadasana

uttanasana

malasana

happy baby

vinyasa

tadasana

Angeli mudra

YAM

other side standing sequence

vinyasa

Baddha konasana

pigeon

mermaid play

vinyasa

other side

easy spine twist

sit

OM

Namaste!

11th Step Meditation 1.7.10

It was wonderful to be back with the sangha after the holiday break. We finished up the chapter in the 12 x 12 regarding the 11th step and next week will dive into the Introduction chapter to 9 essays on Buddhism & the 12 Step Model of Recovery published by the San Francisco Zen Center. It came recommended by one of the peeps and we all agreed it would be an interesting source for readings and discussion together.

Supine 3 breaths

Easy eye of the needle

sukasana spine rock

forward fold

sukasana side bending

other side side bend

spine rock

forward fold

Set Aside Prayer

Sit

Reading from 12 x 12

share

sit

3rd step prayer

OM

Namaste

Vinyasa Basics 1.05.10

A practice looking at abundance. We looked at the flip side of the nooks and crannies, and felt into what we DO have. 

Sit

breath awareness

OM

eye of the needle

downdog

easy side plank

cat/cow/barrell

downdog

tadasana

OM

lunge salutes lowering to sphinx/cobra

other side lowering to locust/bow

tadasana

Warrior I dance with heart opener

Eagle

Warrior III

Tree

Uttanasana

Malasana

Happy Baby

other side

from Happy baby

baddha konasana

pigeon play with mermaid prep

vinyasa

other side

free form vinyasa

Balasana

bridge

spine Baddha konsasana 

bridge

sacrum rest

twisted root

savasana

sit

OM

Namaste!

Prototypes Treatment Center 1.4.10

It was great to see the girls after the holiday break! We jumped back into yoga basics and noticing the effects. They seem to really respond to noticing how it feels.

There is a great opportunity to chat individually (albeit very briefly) when I sign their treatment schedules at the end of class. Sometimes spontaneous sharings and questions come up. Good source of info to help guide me what to teach.

Happy New Year! 

Informal check in

Supine 3 breaths

4 part breath awareness

eye of the needle

sukasana side stretch

table top

paschimotadasana

other side

tadasana

swinging shoulder openers

heart tapping

1/4 sun salutes

1/2 sun salutes

Warrior II dance both sides

Bridge 

supine baddha konasana

bridge

sacrum rest

savasana

sit (getting restless, I'm cutting to close to the end of class)

Namaste

Sign schedules

Strong Vinyasa 1.03.10

It was a little chilly in the studio, and most were standing for the start of class so we started standing. Heart centered practice; feeling to internal beauty.

Tadasana

Flowing Utttitadasana

Forward fold

Downdog

Breath awareness

balasana

sukasana

grounding/spine/breath awareness

3 OM's

eye of the needle with half happy baby and supine pigeon

downdog

easy side plank

cat/cow/barrel roll

other side

downdog

high lunge

tiger pose

downdog

cobra

locust

other side

downdog

tadasana

angeli mudra

YAM

lunge

warrior I

eagle arms

eagle

warrior III

standing splits

vinyasa

other side with Warrior III variation and YAM

balasana

camel play-w/2 camel variation

tadasana

lunge

warrior I

eagle

warrior III

ardha chandrasana

natarajasana prep

vinysasa with revolved dog

other side

lowering to pigeon

mermaid

downdog

other side

supine splat

bridge

supported bridge at wall

viparita carani

plow

savasana

sit 

OM 

Namaste

Yoga For Recovery 1.02.10

Less poses, longer holds was the vibe tonight. The practice was about being gentle and tender with ourselves. 

A yoga teacher friend of mine gave me some pretty music that I used for the first time. The music set a lovely backdrop in our practice. Floating around in my conciousness tonight I felt a connectness..We are all in this practice together..teachers, practitioners, friends...

Yoga keeps unfolding both inner and outer relationships for me and I am grateful.

Sukasana

breath awareness

spine rocking

forward fold

table top

paschimotadasana

other side

OM

cat

cow

balasana

puppy dog

plank

downdog

tadasana

YAM

lunge salute

sphinx/seal

other side

cobra

locust

locust variation

tadasana

YAM

lunge

side angle

trikonsana

extended side angle

lunge

twisted lunge

slow vinyasa

tadasana

other side

balasana

side saddle stretch

side saddle twist

bridge

spine baddha konasana

bridge

sacral rest pose

easy spine twist

supported savasana

sit

Namaste