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

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.

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

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

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!

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

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!

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!

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

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!

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

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