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

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

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!

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!

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!

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!

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!

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

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!

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!

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!

Vinyasa Basics: Two Faces of Half Moon. 6.10.10

Would have made more sense to introduce half moon before twisted half moon. I see this in retrospect. On the other hand, it made regular half moon feel super open and easy, which is the point, after all.

Baddha konasana
spine rocking
forward fold
intention awareness

Baddha konasana prana awakening mini meditation
YAM

janushirsasana with twist and side bending

sphinx with neck rolls
seal

cat
cow
balasana
puppy dog

balancing tiger with heart opener option
cat/cow
other side
barrel roll

downdog

tadasana

lunge salutes with YAM
mighty cobra
uttanasana
malasana variation

tadasana
lunge
side angle prep
trikonasana
extended side angle
twisted half moon

vinyasa

other side

balasana

tadasana
lunge
side angle prep
trikonasana with open heart bind
side angle with open heart
half moon

vinyasa
other side

pigeon
twisted pigeon
vinyasa
other side

starfish
4 part bridge with open heart (breath, YAM, pose, intention)

supine baddha konasana
twisted root
starfish
other side

savasana

sit
OM
Namaste!

Meditation: Prayer: a closer look. 6.10.10

Baddha konasana
spine rocking
forward fold with silent prayer

Baddha konasana mini meditation

janushirsasana with twist and side bend
other side

Sphinx/seal
reverse windshield wiper

cow/cat
barrel roll

low lunge salutes from all fours

downdog

supine windshield wipers

sit

reading from 'Buddhism and the 12 step model of Recovery' Zen Center, SF

share

sukasana
3 OMs

Namaste!

Vinyasa Basics. Friendly Hips, Happy Heart. 6.8.10

Played with deep hip openers and maitri from sutra 1.33. Used twists to open the body in preparation.

Heart opener over bolster
breath awareness lengthening the breath
windshield wiper

supine rest with YAM

sukasana twist
table top
paschimotadasana
other side

uttanasana

lunges with half arch

sphinx/seal

cresent pose
downdog with heel lifts and lengthening
other side with wide leg cobra

tadasana
uttithatadasana
side bending
uttanasana variation
other side -side bending

forward fold

lunge
side angle
trikonasana
extended side angle
lunge
twisted ardha chandrasana

vinyasa

balasana

other side standing sequence

balasana
ardha matseyendra
cow face with shoulder rest
box with open heart/reverse prayer

vinyasa

other side seat hip opener sequence

bridge
baddha konasana
bridge
sacrum rest/heart landing

supported savasana

sit

Namaste!

Prototypes Women's Center: Softening into Maitri. 6.7.10

For the past few weeks the general tone of the house has been mellow, and today's class was the most close to a regular studio class that I've ever taught. It felt right to take them into a bit a philosphy so we took the dive into sutra 1.33 with maitri.

I remember being right on the edge with a bit of doubt and fear..should I go here? I"m glad I did...everybody did the poses, nobody fidigeted, and no eyes rolled. I think it resonated deeply because with all that comes up in treatment there can be a lot of self loathing.

I think sutra 1.33 can be one of the gems to teach in this setting..with a very gentle approach. If it looks or smells anything like dogma it won't go over.

savasana
breath awareness/emphasis on the exhale

sukasana side bending with forward fold
table top
other side

uttanasana

tadasana

lunge salutes with cobra

tadasana
warrior I
coat hanger arms with forword fold
warrior III

uttanasana

other side

uttanasana
malasana variation

twisted root
savasana
twisted root

savasana

sit
Namaste

1:1

Yoga Blue 6.5.10

It IS all about who shows up!

Summertime evenings are about as beautiful time as ever to practice. Everything felt pretty tonight. That's what it looks like when viewing the world throught gratutide. THANK YOU.

Trying to make the conneciton between prana, prayer, gratitide, and grace..

Didn't have time to do the standing series I'd planned so made it up in the moment; stepping forward into tree is something I practice and it made its way to class tonight.

Heart opener over bolster
breath awareness
YAM
windshield wiper

supine rest

supine janushirsasana with strap with bridge between sets

cat
cow
balasana
puppy dog

tadasana

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

tadasana
lunge
warrior I dance
peaceful warrior
tree

other side

eye of the needle
twisted root
supine rest

other side

savasana/supported savasana

Maitri

sit
namaste!

Vinysas Basics 6.3.10

Played with Prayer as prana.

Heart opener over bolster
OM
windshield wiper

supine rest

eye of the needle

cat
cow
balasana
puppy dog

easy side plank

plank
downdog

tadasana
YAM

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

tadasana
YAM

lunge
side angle with open heart
trikonasana
warrior II dance

vinyasa

balasana

tadasana
angeli mudra
other side

balasana

bridge
baddha konasana
bridge
sacrum rest with gratitude meditation

twisted root

supported savasana

sit
OM
Namaste!

11th Step Meditation 6.3.10

Practice this morning with the usual suspects.

The reading was about prayer. It was fascinating that, according to the reading, the true context of prayer in a Buddhist context is to change our mind into the mind of compassion (which empathizes with the suffering of others) and wisdom (which allows us to respond in ways which are of real help).

In this context I feel my work at Prototypes is one big PRAYER.

Freeform

sit

read

share

sit

Namaste!

Vinyasa Basics 6.1.10

Hips and feet requested today. Not quite as flowy today. Got deep into hips right away...and did some poses I don't often teach. Cued to lengthen the exhale in intense poses.

Intense poses are uncomfortable to watch. Good place for me to practice Karuma.

Lotus foot rub
baddha konasana with forward fold

janushirsasana with twist
ardha matseyendrasana
cow face with shoulder rest

paschimotadasana

other side

paschimotadasana
table top

malasana with cowboy negociation
toe torture pose

uttanasana
tadasana
uttithatadasana with OM

lunge salutes with hamstring stretch
wide leg cobra

tadasana with side stretch
uttanasana variation
lunge
side angle blueprint
triangle
extended triangle
extended side angle
twisted lunge

vinyasa

other side

balasana

thigh torture pose at the wall
balasana
other side

starfish rest

bridge x2

easy eye of the needle

easy spine twist

supported savasana (one woman took legs up the wall...nice ending too!)

sit
OM
Namaste!