Strong Vinyasa 2.28.10

There are times when teaching is a lot of fun and this morning was one of them!

I played with the new floor twist (with a twist!) as a set up for second set in the standing series with twisted ardha chandrasana. Also I am really liking viparita karani. I have shyed away from shoulderstand poses because I've been worried about neck issues and am learning to teach them safely now. New territory.

Unguard the heart!

sukasana
breath awareness
spine awareness
anahata
OM

windshield wiper

eye of the needle with half happy baby

plank
downdog stretch

easy side plank
cat
cow
barrel
other side

tadasana
uttitatadasana
YAM

lunge salutes with tiger pose

tadasana
lunge
warrior II
w/eagle wrap
side angle
peaceful warrior

vinyasa with revolved dog

other side

from floor half frog with cobra
twist
locust
other side
locust/bow

balasana
malasana
crow

downdog
tadasana

lunge
warrior II
w/eagle wrap
side angle
peaceful warrior
half moon
standing splits
twisted half moon

vinyasa
other side

exit to pigeon
supine tree
bridge
other side
bridge/wheel

viparita karani
plow play

savasana

sit
OM
Namaste!

Yoga for Recovery 2.27.10

I've been travelling a lot and it was nice to be back at Lulu's. I didn't have time to 'plan' a class so I pulled some things that I love to practice.

On the road I learned a new way of getting into a supine twist but I couldn't remember exactly how it went so I only got there half way. The good news is that I didn't freak out about it, in fact I was fine with how it manifested itself. I think it helps that I was talking about sutra 1.13 (Abhyasa is the effort of remaining present) because I noticed it was OK to just get into the twist sequence half way. I went home and figured it out, and in doing so actually found something new that would be even juicer to teach than the sequence that I learned on the road.

I have a renewed interest in taking my studies of the sutras deeper. I am fascinated how rich they are.

sukasana
breath awareness
spine awareness
anahata meditation
OM

windshield wiper
eye of the needle

cat
cow
balasana
quarter dog
plank
downdog

easy side plank
cat/cow
other side

downdog
tadasana
YAM

lunge salutes with sphinx/seal

tadasana
angeli mudra
lunge
side angle
trikonasana
extended side angle
twisted lunge

vinyasa with 1/2 half twist

other side
balasana

baddha konasana
boat play

bridge
sacrum rest
bridge
supine baddha konasana

easy spine twist

supported savasana

sit
OM
Namaste

11th step Meditation 2.25.10

Had fun with a flow sequence to open the whole body. Seasoned practitioners in the house.

Sukasana
spine rolls
forward fold
kapabalti breathing with arms overhead
twist

windshield wiper
bridge

other side
paschimotadasana

downdog
cobra
downdog

balasana

sit

read

share

sit

Namaste!

Vinyasa Basics 2.16.10

Since the Jam II session, I've been playing with trying something new every class. Today I offered leg extension with strap in a different way...struggled a bit with language and dynamics so it wasn't so smooth, but I think with practice it will be a cool sequence for a stretch.

Offered a standing shoulder stretch because my shoulders were tight from the practice this weekend.

I also really liked what Alana shared in this weekend's Jam about offering 'little savasanas' throughout the class so became concious of this space to feel.

Had a bunch of folks from out of town visiting class today. It reminded me how happy I am to live in Ojai and be a part of Lulu's.

supine
3 breaths
spine curls
leg extention with strap
supine rest

other side

sukasana
spine rolls
forward fold
table top
paschimotadasana
other side

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

tadasana

cow faced arm stretch with strap

lunge
warrior I
twisted lunge
hammock

vinyasa

other side

balasana

tadasana
YAM
sequence #2
lunge
warrior I
twisted lunge
hammock
eagle arms
eagle
warrior III
uttanasana

lunge
vinyasa

other side

lower supine

windshield wiper
bridge
baddha konasana
bridge

twisted root

savasana

sit
OM
Namaste!

Stong Vinyasa 2.14.10 Valentine's Day

I woke up this morning singing Loka Samosta Sukino Bhavantu so I went with it and led this chant for the opening of class. It felt like a love song with a yogic slant...it felt like Valentine's Day...it felt so good I didn't even flinch in spite of my being off key.

My love affair with teaching yoga is growing.

Sit
Loka Samosta Sukino Bhavantu

seated twist
table top
paschimotadasana
other side

cat/cow

toe stand

tadasana with reverse prayer

lunge salutes with tiger pose and cobra/updog
cat/cow/barrel
other side

tadasana with reverse prayer
lunge
revolved dog
plank
warrior I
warrior II
peaceful warrior
side angle
twisted ardha chandrasana

uttansana

downdog
body prayer vinyasa

Camel

tadasana with reverse prayer
YAM

other side

downdog
body prayer vinyasa

Camel

tadasana
angeli mudra

repeat standing series with bound twisted ardha chandrasana (!)

balasana

pigeon play
vinyasa
pigeon other side
supine tree

bridge/wheel

baddha konasana

twisted root

supported savasana

sit
OM
Namaste!

Yoga for Recovery 2.13.10

Several new students brand new to yoga showed up with the regular crowd. I was a little nervous; there was a lot going on. We steered clear of vinyasa, which opened up a lot of space. We did less poses and more breathing and meditating. One woman danced a slow groove to the music during all the standing poses which was pretty cool.

Heart opener over bolster
breath awareness
OM
windshield wiper

supine rest

cat
cow
barrel
balasana
puppy dog

downdog

easy side plank

tadasana
side bending
forward fold
other side
wide leg forward fold

tadasana
1/4 sun
1/2 sun

lunge salutes with sphinx/seal


tadasana
OM

lunge
side angle
trikonasana
lunge

other side

windshield wiper

bridge
baddha konasana
bridge
sacrum rest with heart meditation

easy spine twist

supported savasana with guided relaxation

sit

Namaste.

Vinyasa Basics 2.11.10

All women this morning and the sequence had a flow/feminine feeling to it. But there was a also a pronounced element of strength and feminine power. I think it was emitted from mojo of the group who showed up.

sukasana
breath awareness
OM

windshield wiper

eye of the needle

easy side plank
cat/cow/barrel
other side

downdog

tadasana

side stretching with forward fold

lunge salutes with sphinx/seal

tadasana
OM
lunge
warrior I
Eagle
Warrior III
standing spilts

vinyasa

balasana
other side

windshield

bridge
baddha konasana
bridge

sacrum rest with gratitude meditation

twisted root

supported savasana

sit
OM
Namaste

11th step Meditation 2.11.10

Windshield wiper

spine rock

baddha konasana

3rd Step Prayer

janushirsasana with twist and side bending
table top
paschimotadasana
other side

spinx/seal

childs

vajrasana with 3 deep breaths

sit

read

share

sit
OM

Namaste!

Vinysasa Basics 2.9.10

Cold, rainy morning. We got moving right away with some twists and balances. They warm from the inside out.

Taught viparita Karani for the first time in a long time.

Changed the last part of class because everybody was doing pigeon on different sides. A final twist would have been nice but I didn't 'catch' it until I wrote this out.

Sukasana
seated twist
table top
paschimotadasana
seated twist

sukasana
OM

balancing fours with twist

downdog

tadasana
OM

lunge salutes with hamstring stretch and twist
sphinx/seal
other side

tadasana
lunge
twisted lunge
warrior I
warrior II
side angle

vinysasa
other side

balasana

sequence #2 adding on
lunge
twisted lunge
warrior I
Warrior II
side angle
twisted ardha chandrasana

forward fold

other side

pigeon
supine tree
bridge
other side

viparita karani
plow

savasana

sit
MMMM
Namaste

Strong Vinyasa 2.6.10

Superbowl Sunday. As a native Texan, (and a avid Dallas Cowboy fan) today feels like a national holiday. I'm eating nachos while writing this and looking forward to the Big Game.

Regarding the yoga, I think this practice with twists could be set up better with some kind of slow twist in the beginning. Twisted ardha chandrasana is a new favorite pose for me.

Supine
3 breaths

eye of the needle with twist and half happy baby

all fours balance pose with backbend
twisted half dog
cat/cow release
puppy dog
other side

tadasana with side stretch
forward fold with hamsting stretch
other side
wide leg forward fold

lunge salutes with twist (prayer lunge offered) and tiger pose

tadasana

cresent
twisted lunge
cresent
prayer twist
tree
(thought about adding toe stand but didn't feel it was in the cards for this class)

vinysana
other side

balasana

tadasana
lunge
warrior I
warrior II
side angle
twisted ardha chandrasana
lunge
three leg dog/revolved dog

vinysasa

other side

balasana

sage pose

paschimotadasana

twisted lotus

bridge or wheel

sacrum rest/heart rest

supported savasana

Yoga for Recovery 2.6.10

I was not a happy camper this afternoon. I missed a workshop I'd planned on attending for months because I thought it was from 2-5. I had mistaken the time (it was from 1-4). So I sulked all afternoon.

There are a lot of reasons I was upset that I'd missed the workshop. One of the darkest is that I feel like I missed some 'key ingredient' that will make me a better teacher. It grinds on my own hang ups about insecurity and inadaquacy, issues that go a lot deeper than teaching yoga.

It just so happens, however, that the practice of yoga exposes these feelings, and I've jumped into this yoga thing with both feet. I can no longer pretend such feelings don't exist. Sometimes it scares me so much I want to run back to my former role as hardened executive in corporate world where I can make my self feel better by attaining strategic goals, heading fancy board meetings, and building a big fat bank account. Yoga schmoga.

A room full of people showed up for class tonight, a true all level class. One brand new beginner, a few with physical issues, a few seasoned practitioners, and all points in between. I realized, for whatever reason, the workshop wasn't in the cards for me today, but this class is. The act of teaching itself is a potent teacher.

I kicked my foul mood out the door and went to work. As always, I learned a lot, not only about teaching a mixed level class, but also about the futility of thinking I know what all my teachers look like.

By the end of class my romance with going back to the corporate world was over. My heart is full right here on the yoga mat.

Heart opener over bolster
breath awareness
windshield wiper

eye of the needle

downdog (very revealing..stayed clear of vinyasa tonight!)

easy side plank

tadasana
1/4 sun
1/4 free form
lunge salutes with sphinx/seal

tadasana

Warrior I
wide leg janushirsasana
warrior III prep
warrior III

tadasana
uttanasana
other side

malasana

bridge
baddha konasana
bridge
sacrum rest

easy spine twist

supported savasana

sit
OM
Namaste

Strong Vinyasa (sub for Casey) 2.5.10

Taught more poses than most classes. I've been playing with twists lately and found two new seated twists from Eddie Ellner's class at Yoga Soup last night and put those in to the sequence. Totally spaced out on an all fours balance sequence I wanted to offer at the beginning of class..hopefully will remember then for Sunday as it was fun to play with these poses.

Used a music CD mix that I use in my private practice with some of my favorite tune, an eclectic mix..Clapton, Fleetwood Mac, Billy Rae Cyrus, kirtan, Cat Stevens, Hapa from Hawaii...I never made it to play in a class but today I figured, why not?

Sukasana
breath awareness

janushirsasana forward fold, side opening, mid line forward fold
table top
paschimotadasana
other side

(meant to do all fours balancing sequence here..spaced out...)

malasana
uttanasana

tadasana

lunge salutes

tadasana
warrior I
warrior II
side angle
twisted half moon
standing splits

vinyasa
tree
tadasana

other side

balasana/downdog/headstand
tree
tadasana

tadasana
lunge
twisted lunge
pigeon
twisted pigeon
three leg dog
revolved dog
plank
downdog
warrior I
vinyasa

other side

Sun series A

balasana/downdog/headstand

balasana

sage pose

twisted half lotus

windshield wiper

(backbend)

savasana
listed to the raindrops

sit
OM
Namaste

Vinyasa Basics 2.4.10

Think this series needs some external rotation hip opening,,,perhaps eye of the needle or pigeon as we come down to the floor? Where to make room?

I find writing out sequences helps me see certain patterns from another perspective. Thank you to Lulu's for suggesting the practice.

Prayer twists are heating and intense. Its a difficult pose to me and for some reason it has popped into my private practice lately so I've brought it into classes.

Sukasana
3 breaths
breath awareness and grounding
OM

seated twist
table top
paschimotadasana
seated twist

malasana with hip opener
uttansanasana

tadasana
uttittadasana

side stretch
forward fold
other side
wide leg forward fold

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

downdog

lunge salutes with prayer twist

tadasana

lunge
cresent pose
twisted lunge
cresent
prayer twist
tree

vinysasa

balasana
other side

vinyasa

windshield wiper
bridge
sacrum rest/heart meditation

twisted root

savasana

sit
Namaste!

11th step Meditation 2.4.10

Had a group of regular sitters so played with shaking up the energy. Felt like it worked out OK!

Baddha konasana

sukasana
kapabalti breathing
twist
table top
paschimotadasana
kababalti breating
other side

windshield wiper

malasana with hip opener

uttansasana with hamstring stretch

tadasana
uttitatadasana

standing shimmy

sit

read

share

OM
Namaste!

Sweet Vinyasa (sub for Kira) 2.3.10

Twists still rock my world. Not a repetitive sequence but different twists. Sort of a different approach to try something different. Think the sequencing needs more work....its a good all around opener but can be a little challenging for L1-2.

Sukasana
3 breaths
breath awareness
OM

seated spine twist
table top
paschimotadasana
other side

malasana
uttanasana

tadasana
standing side stretch
forward fold
other side
wide leg forward fold

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

twisted prayer low/high lunge salutes

tadasana
cresent
twisted lunge
cresent
twisted prayer
cresent
tree

vinysasa

other side

balasana

tadasana
lunge
warrior 1
eagle arm play
eagle
warrior III

vinyasa

balasana
tadasana
angelli mudra

repeat second side

balasana/downdog/vinyasa free form

bridge
baddha konasana
bridge
sacrum rest

(demo)

elevated twist

supported savasana

sit
OM
Namaste!

New-ish sequence to teach for me. I forgot tree pose on the second side but I didn't freak out about it when I noticed and stayed centered on where we were at. This, I think, is progress for me.

Still integrating sutras 1.13, 1.15

Baddha Konasana

Janushirsasana with twist and side bend
sukasana forward fold
table top
paschimotadasana
other side

malasana
utttanasana

tadasana

lunge salutes with sphinx/seal
cat/cow
other side
cobra
locust bow

downdog

low lunge
prayer twist
other side

tadasana

lunge
cresent
twisted lunge
cresent
prayer twist
tree

vinyasa

balasana
tadasana
reverse prayer (or hands behind back)
heart meditation

other side
(forgot tree!)

balasana

side saddle stretch
side saddle twist

bridge
baddha konasana
bridge
sacrum rest

(demo)

elevated spine twist
supported savasana

sit
OM
Namaste!

Prototypes Treatment Center 2.01.10

Our check in revealed today might be a challenging class. Lots of 'confused, angry, sad, frustrated' comments. After the check in I asked, 'why do you think most group sessions here at Prototypes start with a check in?". Found this a good way to introduce sutra 1.13 "Abhyasa is the effort to remain present".

As we began moving, the group was more restless than usual, and we had some interruptions from outside staff. Finally I quit struggling, stopped the practice and asked, "what's going on today ladies?'. There was some confusion and much agitation about the 3PM smoke break...was it On or Off? Took the opportunity to point out that was exactly what sutra 1.13 was useful for. Why freak out in yoga class about a smoke break that happens (or not) later in the afternoon. I'm not sure it helped, but I think some of them got the point.

It settled them down enough to resume our practice, gave them some fun balancing things, and ended with a longer than usual guided relaxation savasana.

Check in

sutra 1.13

supine uttitatadasana play

eye of the needle

sukasana side bending

sukasana spine twist

tadasana

(break)

catcher's arm (renamed pirate ship)

Warrior III play

Tree
Circle/support Tree

Bridge

spine twist

guided relaxation

savasana

sit
post check in

sign papers 1:1

Sweet Vinyasa (sub for Kira) 2.1.10

M and W 8.30 classes are my regular practice classes. It was a little intimidating to sub from Kira, but all my work at this moment is pointing me to relaxing into my authentic self and surrendering my attachment to the outcome. Sutra 1.13 and 1.15 is very much alive and useful for me, and teaching this class was a great opportunity to practice just that.

Found my center about 1/3 through class.

It was an enjoyable experience and I am continually grateful for Lulu's and for the teachings of yoga to guide me on and off the mat.

cannonball
spine awareness
sutra 1.13
windshield wiper

eye of the needle

easy side plank

all fours balance pose
balasana
puppy dog
other side

downdog
tadasana
Rumi 'when you do things from the soul, you feel a river moving within'

lunge salutes with sphinx/seal
cat/cow/barrel
other side
cobra
locust
bow

tadasana
angeli mudra

lunge
warrior I dance
warrior II
side angle
twisted lunge

vinysasa
balasana
other side

(demo second set)
sutra 1.15

tadasana
OM
lunge
warrior I
warrior II
side angle
twisted lunge
vasistasana

vinyasa

other side

balasana

bridge
supine baddha konasana
bridge
sacrum rest with gratitude meditation

twisted root

savasana

sit
OM
Namaste!