Vinyasa Basics 4.29.10

The FOR SALE sign is the greatest teaching tool ever!


Sukasana

Anahata heart meditation

spine rocking with forward fold
other side

cat
cow
balasana with side stretch
puppy dog

plank
downdog

uttanasana
tadasana
uttithatadasana
YAM

lunge salutes with twist, lunge option
cresent
cobra
other side with YAM

tadasana
lunge
side angle prep
trikonasana
extended side angle
twisted lunge
pigeon

3 leg dog with revolved dog option

vinyasa

demo revolve dog

other side

windshield wiper

bridge
baddha konasana

bridge

easy spine twist

savasana

sit
3 OMs
Namaste!

11th Step Meditation. 4.28.10

Diving deeper and deeper each week.

Virasana
extended arms dance
3 deep breaths

side saddle stretch
side saddle twist
paschimotadasana
other side

sukasana
eagle arm/heart opener play
3rd step prayer
YAM

windshield wiper

eye of the needle

starfish

OM

sit

read

share

sit
OM

Namaste!

Prototypes Treatment Center 4.26.10

All regulars today. About feeling supported and the 'rebound' effect in the heart.

Seated janushirsasana with side twist

Sukasana spine rock with forward fold

Marichiasana

windshield wiper

eye of the needle with supine rest

cat
cow
balasana
puppy dog

balancing table

easy side plank

tadasana

shoulder shrugs
uttithatadasana

lunge salutes with shinx
lunge salutes with locust

anahata/earth meditation

easy spine twist

savasana

Namaste!

Vinyasa Basics 4.22.10

Rainy and chilling today. We went right into a flow. I've been working overtime this week and was a little tired. Didn't feel like talking too much and let the poses 'speak' for themselves.

Standing arm circles with breath
forward fold with shoulder stretch

wide standing side bending

lunge
twisted lunge
cresent pose
tiger pose

downdog

other side with OM

sphinx/seal

tadasana
OM
warrior I dance
eagle arms
eagle
warrior III variation
standing splits
lunge
pigeon

balasana with ajna chakra meditation

vinyasa

other side

supine star pose

bridge x2

savasana

sit
3 OM"s
Namaste!

11th Step Meditation. 4.22.10

Chilling and rainy morning. Rich discussion with this group. A little asana goes a long way towards making a comfortable seat. Our movement practice went something like this....

Standing with arms circles and breath
Standing side stretch

uttanasana with shoulder stretch

downdog

cat
cow
balasana with side stretch
puppy dog

windshield wiper

sukasana twist
other side

alternative nostril breathing

sit

read

share

3rd step prayer
OM

Namaste!

Vinyasa Basics 4.20.10

I really FELT this class.

Heart opener over bolster
spine awareness
Heart meditation

windshield wiper

supine rest

eye of needle with twist

cat
cow
balasana with side stretch
puppy dog

all fours balance pose with heart opener

tadasanana
OM
lunge salutes wtih sphinx/seal

tadasana
lunge
warrior I dance
eagle wrap with forward fold
warrior III variation
standing splits

vinyasa

other side

pigeon
mermaid prep
ardha matseyendrasana
bridge

other side

twisted root

sit
OM
Namaste!

Prototypes Treatment Center 4.19.10

Finding support from the inside out. Lying flat on the floor after sphinx/seal was an effective spot for talking points today. Cooperative class today. I am grateful for the peeps that have practiced for a while...their presence and practice grounds the newcomers.

Supine

Anahata heart meditation

windshield wiper

sukasana side bending and forward fold

tadasana

warrior I dance
Eagle wrap
warrior I
lunge
crescent
downdog
sphinx/seal

bridge

other side

bridge
sacrum rest

sit
Namaste

1:1 check in

Yoga for Recovery 4.17.10

I love this quote by Martin Luther King. "Truth pressed to the Earth will rise again". Built the class around this theme.

Standing stretch

Uttanasana

wide leg standing forward fold with hammock
wide leg standing forward fold with twist

malasana

windshield wiper

eye of the needle with twist

cat
cow
balasana with side stretch
puppy dog

all fours with balance play and heart opener

plank
downdog
tadasana
YAM

lunge
twisted lunge
warrior I dance
low lunge
cresent

vinysasa with sphinx/seal

other side
vinysasa with cobra
locust
bow

heart meditation

balasana
side saddle stretch
side saddle twist

bridge
baddha konasana
bridge
sacrum rest

twisted root with rest

savasana

sit
OM
Namaste!

Vinyasa Basics 4.13.10

The garden at Lulu's is magnificent, especially this time of year, and especially after a dose of rain. L. asked to work with feet, which inspired a class about connecting to the earth. I understand what Doug Keller said in his workshop about shoes being 'sensory deprivation devices'.

Baddha konasana
lotus foot opener

spine rock with forward fold

sukasana side stretch with Buddha tipping
table top
paschimotadasana
other side

cat
cow
balasana
puppy dog

balancing cow
barrel roll
other side

toe/sole stretch
plank
downdog

tadasana

balance play with tree

OM

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

Tadasana
lunge
Warrior I dance
eagle arms
Warrior II
side angle
peaceful warrior
tree

tadasana

vinyasa
balasana

other side

balasana
ardha matseydrasana
cow face with shoulder rest
box/sukasana with forward fold

windshield wiper

Bridge
baddha konasana

other side floor hip openers

bridge
sacrum rest

twisted root

savasana

sit
Namaste!

Yoga for Recovery 4.10.10

Prema Hara sang for us in Savasana. WOW.

Sukasana
breath awareness
spine awareness
anahata meditation
OM

spine rocking with forward fold

malasana with cowboy negociation


cat
cow
balasana with side stretch
puppy dog

plank
downdog

tadasana

lunge salute with sphinx/seal
lunge salute with cobra and locust

cobra/frog twist

tadasana

lunge
warrior I dance
eagle arms
warrior III with eagle arms
tadasana

vinyasa

other side

uttanasana
malasana

windshield wiper

bridge

sacrum rest

supported savasana

sit
Namaste!

Vinyasa Basics 4.8.10

Smaller class than usual, we played with some fresh hip openers, per a request. Talked about ahimsa and using breath and awareness to create opening.

Played with the heel lift in warrior II to get a little deeper into the hip.

This flow came unplanned. Felt I could take more risks at being spontaneous with this group. I like some things as a teaching style about doing this, but don't feel I'd like to make it a regular thing. I feel I need more experience teaching, but it is easier and more comfortable than it used to be.

I"m reading Doug Keller's "Heart of a Yogi' and am feeling a deeper personal connection to philosophy and am sometimes suprised when things come to me when I teach an asana class.

Standing stretch with breath
uttanasana

malasana
cowboy negociation

windshield wiper

yin style baddha konasana

cat
cow
balasana with side stretch
puppy dog

plank
downdog
3 leg dog with hip openers
plank
cobra
windshield wiper

downdog
uttanasana
malasana
mouse pose
crow play

tadasana
OM
lunge
twisted lunge
hammock
goddess pose
twist and dip
warrior II dance with heel lift

vinyasa

balasana

other side

balasana
ardha matseyendra
cow face with shoulder rest and forward fold
windshield wiper
bridge
other side

twisted root

savasana

sit
OM
Namaste!


simple lunge salutes

11th Step Meditation. 4.7.10

Casual and easy.

Seated spine rock and breath
Yin Baddha konasana with side stretch
Breath awareness

Sukasana
3rd Step Prayer

janushirsasana with twist
sukasana with forward fold
table top
paschimotadasana
other side

windshield wiper

sit

read

share

sit
Serenity Prayer
OM

Namaste!

Vinyasa Basics 4.6.10

It was chilly this morning and I didn't want to play with the heater so we warmed up from the inside out by starting standing. About 5 minutes into the practice, the heat came on automatically. Just another indication that the universe will deliver just what you need if you open yourself open to flow.

More of a shoulder focus today. Not quite as flow-y but juicy nonetheless. Incorporated some wrist stretches I've learned from Casey.

Standing arm stretches

forward fold with hamstring stretch

malasana with cowboy negociation

baddha konasana with spine rolls
forward fold
table top
paschimotadasana

janushirsasana
sukasana with side twist and side bend
other side

marichiasana with strap (always want to say mariachi OLE)

windshield wiper

cat
cow
balasana with side stretch
puppy dog

inverted wrist stretches

plank
downdog

tadasana
OM

lunge salute with cobra
barrel roll
lunge salute with locust play

tadasana

lunge
warrior I dance
eagle arms
eagle
warrior III
standing splits

vinyasa

other side

second set demo

lunge
warrior I
eagle
lunge with eagle arms
lunge with eagle twist
warrior I

vinysasa

other side

lower to supine after vinysasa

easy eye of the needle
eagle twist

other side

savasana

sit
OM
Namaste

Prototypes Treatment Center 4.5.10

We had a small group today (7) and placed our mats in a circle. Had a request for spine rocking. tailbone, and neck. Talking points on finding and trusting support and relaxing into that.

Check in

Sukasana
breath awareness/spine awareness

easy spine twisting with neck rolls
shoulder shrugs
other side

spine rocking with forward fold
tabletop
paschimotadasana

cat
cow
balasana
puppy dog

plank
downdog

easy side plank

tadasana

tree

supported tree (in clircle)

sphinx/seal

locust

locust variation (note:triggering to internace fingers behind back. Won't do that again)

bridge

sacrum rest

savasana

1:1

Yoga for Recovery 4.3.10

I was in a wonderful workshop with Doug Keller this afternoon and somewhat saturated with yoga information. But I am sentimental about the Saturday evening class and am always grateful to teach. The moment peeps started showing up I was energized and ready to play back into the mat.

Played the harmonium and OM'd which was fun. Integrated some of the new things I am learning like the 'earth' root with the word humility, Sutra 1.1, slightly bending the knees in tadasana, slient prayers, and chanting OM in postures. Had several 'new to yoga' peeps tonight so kept it simple.

Sukasana
breath awareness, spine awareness
angeli mudra
OM

eye of the needle

plank
downdog

easy side plank

tadasana
lunge salute with sphinx/seal
barrel roll
lunge salute with cobra

tadasana
OM

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

vinyasa

other side

balasana
silent 3rd step prayer

windshield wiper
bridge
baddha konasana
bridge
sacrum rest

easy spine twist

savasana

sit
OM
Namaste

Vinyasa Basics 4.1.10

In meditation class directly preceeding this practice, I learned the root of the word humility (hummus) means earth. It was such a powerful connection I based this practice on this new insight. Also brought in Dr. Bob's definition of humility 'the perpetual quietness of the heart'.

Still have an interest in doing more shoulder work so we did some locust variations.

Sukasana
humility 'hummus' earth
breath/spine awareness
angeli mudra/silent prayer for guideance
OM

eye of the needle

cat
cow
balasana with side stretch
puppy dog

barrel roll

plank
downdog

uttanasana with hamstring stretch

tadasana
uttitatadasana with shoulder shrugs
extended side bending
forward fold
other side
wide leg forward fold with twist

lunge salute with sphinx/seal
lunge salute with locust variation

tadasana
OM
lunge
warrior I dance
eagle arm play
eagle
angeli mudra
warrior III
standing splits
lunge

vinyasa with 2x cobra

other side

balasana with 3rd eye rest

side saddle stretch
side saddle twist

windshield wiper

bridge
baddha konasana
bridge
sacrum grounding/heart connection
sutra 1.1 atha yoga anusasanam

savasana

sit
OM
Namaste!

11th Step Meditation. 4.1.10

Focused on a breathing and feeling the internal river in the asana. We didn't do very many postures. Rather, we tuned into the feeling of grounding and ease. We also didn't read very many paragraphs as the material presented was rich...all and all seemed like a very juicy practice.

Tadasana dance

uttanasana

malasana with side bending

sukasana
spine rocking
forward fold with silent 3rd step prayer
OM

spine rocking
sukasana with shoulder opener (elbows bent, back of hands on top of head) and breathing
other side forward fold
silent prayer for guideance

windshield wiper with stretch

sukasana
angeli mudra
OM

sit

read

share

sukasana
3 OM's
Namaste!