Vinyasa Basics: Let every Heart Prepare Him Room. 12.22.11

Inspired by the holiday hymn Joy to the World, and the stanza 'let every heart prepare Him room". Similar to what the yogis say the techniques of yoga prepare us for tapping the spaciousness inside. Upanishads suggest the mantra Aham Brahma (I am vastness, as translated by Ravi Ravindra). We played with this, breathing, asana, OM and YAM.

sit
heart meditation
OM

cat/cow
balasana
sphinx/seal
reverse windshield wiper

easy side plank

plank
downdog
uttanasana
cowboy negotiation with heart opener

utanasana
uttitha tadasana
tadasana

shoulder shrugs
shoulder rotation
uttanasana variation
tadasana
YAM

lunge
twisted lunge
hammock
low crescent
three leg dog
other side with low crescent variation
downdog
plank
baby cobra
locust
locust variation

gratitude meditation

windshield wiper
rocket cat
balasana

toe torture

plank
downdog
uttansanasana
tadasana
LAM

bow and arrow arms

tadasana
lunge
side angle prep
trikonasana
parvatadasana
twisted triangle
lunge
pigeon
three leg dog/wild thing
plank
baby cobra
locust
rocket cat
other side

from locust
roll supine

eye of needle
twist root odd side
twist root other side
rest
other side

savasana
Joy to the World meditation

sit
OM
Namaste!

Vinyasa Basics: The Feeling tone of Love. 12.6.11

Felt like I went on a huge limb to even attempt to touch the feeling tone of love. But in my personal practice lately, particularly playing in pratyahara, the feeling, sounding, tasting, smelling, and seeing word that keeps coming to me is love.

I was in the such a zone that the standing sequences took us to the end of class. Used the unusual transition to savasana to liken the busy mind to the quiet mind, which is the place the yogis suggest we have a deeper opportunity to touch the feeling tone of love.

Used waterfall pose and Rumi's quote "Love is the water of life" to set the stage, and 'Aham Brahma', asmita, sutra 1.2, and the elements of earth, fire, water, and air as talking points.

Waterfall pose at wall
v pose
eye of the needle at wall
baddha konasana at wall

sukasana side bending

cat cow
barell roll
balasana
childs

plank
downdog
uttanasana
uttithatadasan
tadasana
YAM

lunge
twisted lunge
hammock
low crescent
other side

cobra
locust
locust variation
balasana

plank
downdog
utkatasana
tadasana
RAM

lunge
hammock
warrior II dance
peaceful warrior
side angle
tree
tadasana

uttanasana
downdog
rolling cobra x2
other side

tadasana
uttanasana
malasana

savasanna

sit
OM
Namaste

vinyasa basics: Asmita. 12.1.11

Inspired by Rumi's poem "our task is not to seek for love but find the barriers within we have built against it". One of the barriers to love, as suggested by the yogis is Asmita. We played with the feeling tone of Asmita, as translated by Ravi Ravindra as 'attachment to the small'.

Thought we'd do camel play, but we didn't even get close....!!!!


heart opener over bolster
OM
windshield wiper

rest

sukasana side bending

cat
cow

easy side plank

plank
downdog

tadasana
YAM

lunge
hammock
low crescent
other side

sphinx
crocodile

balasana

uttanasnaa
tadasana

shoulder rolls
swamp monster
halleluja

lunge
hammock
horse
warrior II dance
twisted lunge
vinyasa with cobra and locust
other side wiht swimming locust play

eye of the needle
twisted root
rest
other side

supported savasana

sit
OM
Namaste.

Vinyasa Basics: Freedom from grip. 9.13.11

We attempted cultivating freedom throug the feeling of non grasping (aprarigrapha). Some of the sticky points we played in were the kleshas of avidya and asmita.

kneeling on Bricks
OM
A
O
M
OMx3

cat
cow
barrel roll
balasana
puppy dog

plank
downdog

uttanasana

uttithatadasana
tadasana

YAM
lunge
twisted lunge
hammock
low crescent
hamstring stretch
lunge
uttanasana
tadasana
YAM
other side with squirt pose after hammock

downdog
baby cobra
locust
balaasna

plank
downdog

tadasana

neck and shoulder stretches

tadasana
lunge
warrior I
tree variation, with extension variation
tadasana
other side

vinyasa with cobra and locust variations

supine

bridge x2

eye of needle
eye of needle twist
rest
other side

savasana

sit
OM
Namaste

Prototypes Women's Center: Freedom and Faith: 11.28.11

Many women today were struggling. One reason is the triggering effect of a group of women who left treatment over the weekend and in this morning. Those who choose to remain the course can't help but to wonder what it would be like to give into the craving and get back to the streets. They express fear of leaving, and also a fear of staying. They cry in the pain of not feeling safe anywhere. They resent being 'locked up', they wonder if it is going to all work out. More than anything they want freedom, but also are exhausted at the daunting task ahead of them. But yet, there is something deep down keeping them there. "I don't know why I"m still here".

These are common feelings in early recovery and what is an interesting and often useful antidote is to suggest this is evidence that their recovery is happening, their recovery is working.

Riffing off our session of brain, addiction, and recovery, we played with the feeling tone of freedom and the notion of shrada (faith based on evidence).

supine
3 deep breaths

eye of the needle

sukasana side bending

tadasana
uttanasana
tadasana

simple lunge salutes with low crescent

sphinx

high lunge
warrior III
tree variation
other side

tadasana
uttanasna
malasana

rolling malasana

crow

bridge x2

twisted root or simple twist

sit
Namaste

Yoga Blue: Effort and Surrender: 11.26.11

We channelled our efforts to feel the spaciousness of surrender (sutra 1.12), and eventually let that effort go, as suggested by Krishna to Arjuna (surrender the fruits of your efforts).

Impressing the heart
shoulder openers
windshield wiper

baddha konasana

supine pada gustasana with strap

sukasana side bending

tadasana
uttanasana
tadasana

guitar hero
mini hokey pokey

tadasana
lunge
low crescent
tadasana
other side

downdog
sphinx
balasana

plank
downdog
uttanasana
malasana

uttanasana
tadasana

lunge
high lunge
hammock
trikonasana
pigeon variaton
downdog
plank
baby cobra
locust
downdog
tadasana
other side

roll to supine
bridge x2

supported restorative twist over bolster

supported savasana

sit
OM
Namaste!

Connecting Will to Heart: 11.22.11

The motor organ of the will (manipura) is the foot, the motor organ of the heart (anahata) is the hand. We endeavored to find more room in the heart by letting the will work in this direction.

I intended to work towards bound ardha chandrasana but it took too long to set up so we peaked at mermaid prep.

Aligned with the klesah of avidya, the yama of aprarigrapha, the breath, and the mantras of YAM and Aham Brahma.

foot massage

paschimotadasana

suksansa side bending with bend and stretch

cat
cow
barrell roll

sphinx

balasana
puppy dog with side stretching

plank
downdog

uttanasana
uttithatadasana

tadasana
YAM

lunge
twisted lunge
hammock
low crescent
vinyasa with baby cobra and locust
other side

tadasana

guitar hero arms with mini hokey pokey

lunge
side angle prep
trikonasana
side angle
twisted triangle
vinyasa
other side

pigeon
mermaid prep
rolling vinysasa
other side

happy baby

bridge x2

windshield wiper

supported savasana

sit
OM
Namaste

Yoga Blue: Generosity of Heart: 11.19.11

We practiced love as alignment to tapping vastness.

sit
Aham Brahma

forward fold
side bend x2

cat/cow
barrell roll
balasana
puppy dog

easy side plank

plank
downdog

plank
sphinx

uttanasana
tadasana

shoulder shrugs
shoulder rolls
uttanasana variation

mini hokey pokey

tadasana
YAM

1/4 sun salutes

lunge
low crescent
tadasana
other side

downdog
baby cobra
locust
locust variation
balasana

plank
downdog

uttanasana
tadasana

LAM

lunge
hammock
warrior 11 dance
twisted lunge

vinysasa
other side

balasana

spine windshield wiper

bridge x2

twisted root
rest
other side

savasana

sit
OM
Namaste

Vinyasa Basics: Show up without agitation. 11.17.11

We experimented with finding the warrior within, fighitng the temptation to stay small, and towards Aham Brahma, as translated by Ravi as "I am vastness".

supine windshield wiper

supine padagustasana with twist using strap
supine OM

cat
cow
balasana
sphinx
crocodile

plank
downdog

uttanasana
tadasana

shoulder shrugs
shoulder rolls

tadasana
YAM
lunge
hammock
warrior II dance
twisted lunge

baby cobra
locust
balasana

other side

balasana

baby pushups x3

crow tipping w crow option

uttanasana
tadasana

lunge
side angle
trikonasna
one leg forward fold (name of pose?)
fallen warrior
three leg dog
pigeon
ardha matsendrasana
box with forward fold

paschimotadasana

uttanasana
tadasana
YAM

other side

from paschinotadasana

sit 3 mins
aham brahma

supported savasana

sit
OM
Namaste

Vinyasa Basics: Patangali and suggestions for Vastness. 11.15.11

We continued our study of the mahavekya Aham Brahma, as translated by Ravi Ravindra as "I am Vastness", investigating sutra 1.12, 2.24, and 2.30, specifically apariprahna. I misktakenly mispoke of sutra 2.39 or the fruits or promises of aparigrapha..and am trying not to be unkind to myself for making a mistake, but learn from it.

Baddha konasana yin style

janushirsasana with twist and side stretch

rest

malasana
uttanasana with hamstring stretch

tadasana
shoulder shrugs
crazy 8's without the crazy

tadasana
YAM

lunge
hammock
twisted lunge
downdog
sphinx
other side

tadasana
neck stretch with reverse namaste play
HAM

lunge
side angle prep
trikonsana
side angle
bound option
pigeon
three leg dog

vinyasa with baby cobra, locust, and locust variation

balasana
tadasana
YAM

other side standing sequence

from vinyasa

roll to supine
knees to chest
windshield wiper

bridge x2

gratitude mediatiosn

seated ardha matsendrasana
sit 1 min

(wanted to sit for 3 - 5 mins for Aham Brahma meditation but ran out of time)

savasana
aham brahma meditation

sit
OM
Namaste

Vinyasa Basics: Aham Brahma. 11.8.11

We played with the Upanishadic mahavakya Aham Brahma, as translated by Ravi Ravindra as 'I am Vastness' and used movement, breath and mantra to help us connect to our internal vastness.

on bricks
Aham Brahma meditation

cat/cow

easy side plank

balasana
sphinx/seal

plank
downdog

uttanasana
malasana w cowboy negociation

uttanasana
uttithatadasana
tadasana
OM

shoulder shrugs
shoulder rolls
uttanasana variation

lunge
hammock
low crescent
tadasana
YAM
other side

downdog
baby cobra
locust
balasana

plank
tadasana

neck stretches
tadasana
HAM

lunge
side angle prep
trikonasana
sep leg stretch forward fold
warrior III
standing splits
pigeon
mermaid prep

three leg dog
vinyasa with locust play
other side

balasana

bridge x2

eye of needle
twisted root
texas star
other side

savasana

sit
OM
Namaste

Vinyasa Basics: The dance of chitta. 10.25.11

Relaxing the mind by losening the grip in the heart.

ajna rest on bricks
OM

cat/cow

easy side plank

sphinx
reverse windshield wiper

balasana

plank
downdog

uttanasana

malasana with cowboy negociation

uttanasana
uttitha tadasana
tadasana
YAM

shoulder shrugs
shoulder rolls
uttanasana variation

lunge
low crescent
other side

baby cobra
locust
locust variation

balasana

plank
dowdog
utkatasana
tadasana

lunge
hammock
horse
warrior II dance
side angle prep
trikonasana
bound angle
pigeon variation

three leg dog

vinyasa
other side

texas star

bridge x2
gratitude meditation

twisted root

savasana

sit
OM
Namaste

Yoga: Relationship.10.24.11

What does yoga mean? Most people said exercise, stretching, and other descriptions of physical exercise. Then we talked about the root of the word Yoga, yuj, as connection. Connection to others and to ourselves.

To explore connection to others we did partner work. In the beginning there was a lot of hesitation, but after the initial exercise and some discussion, the group become more receptive and it turned out to be a lot of fun.

Partner forward fold/backbend
discussion. Many concepts came to light..support, leaning in on a friend, what one person does causes movement in another, learning to say 'stop',
second set to bake in the discussion

Partner upavista konasana forward fold/backbend

Partner Dancing Shiva

Cali breath play (Tibetian monk warming breath)

Partner seated twist

Then we explored relationship with ourselves

windshield wiper

bridge

eye of the needle

easy spine twist

savasana

sit
circle
What is yoga? (Still a few responses of 'exercise'..but some acknowledged relationship). For sure more room for exploration as a teacher here!

Vinyasa Basics: Krishna Heart. 10.18.11

Subtle class today. We played into feeling the expansion of the 'small' and touching the spaciousness of what the Bhagavad Gita refers to as 'Krishna' which is seated in the heart. Used techniques of dharana, I'm learning how to talk about this.


Thought it was going to be about ardha chandrasana but it didn't really turn out that way.

Windshield wiper
mapping sit bones
mapping roll of pelvis

padagustasana with strap at wall

uttithatadasana at wall
OM

cat cow exploration

easy side plank

balasana

sphinx

plank
downdog
uttanasana

uttithatadasana
tadasana
YAM

lunge salutes
lunge salutes with low crescent

baby cobra
locust
locust variation

balasana

plank
downdog

shoulder shrugs

wall splat
wall dog
wall warrior III
supported uttanasana at wall

wall ardha chandrasana

uttanasana

windshield wiper

bridge x2

eye of needle
twisted root
other side
OM

supported savasana

sit
OM
Namaste

Yoga Blue: Buddha Brain. 10.15.11

We endeavored to cultivate peace within, with a primary focus on chitta as heart-mind.

supported reclining Buddha

sukasana
OM

cat/cow release

easy side plank

balasana

sphinx/seal

plank
downdog
uttanasana
tadasana

shoulder shrugs
shoulder rolls
swamp monster and halleluja
tadasana
YAM

lunge
hammock
twisted lunge
low crescent
other side

baby cobra
locust
locust variation
balasana

vasistasana play


downdog
uttanasana
tadasana
YAM

lunge
warrior I
eagle arms
eagle
warrior III
standing splits
lunge
side plank

vinyasa with baby cobra and locust

balasana
plank
downdog
uttansana
tadasana

YAM
other side

vinyasa with locust variation and bow

roll to backs
windshield wiper

eye of the needle

(wanted to have restorative heart opener over bolster but ran out of time)

savasana

sit
OM
Namaste!

Vinyasa Basics: Befriending the Unknown. 10.11.11

We used handstand to play with aparigrapha, abinnivesha, and a sense of adventure into the unknown. It was a trip to the unknown even for me, as I've never attempted teaching handstand (always been afraid of 'failure'). It was fun to be in the sauce of the unknown together!

sukasana spine rolls

aparigrapha meditation
OM

easy side plank
balasana

sphinx
windshield wiper

table top
plank
downdog

uttanasana with neck rolls

cowboy negociation

uttithatadasana
tadasana
YAM

lunge salute with low crescent and hamstring stretch

cobra
cobra variation
balasana

table top
plank
downdog

uttanasana variation

tadasana
uttithatadasana with upside down handstand play

heart tapping with hands to heart connection
YAM

wall splata
wall dog
wall warrior III
wall uttanasana

half hanstand at wall
balasana

handstand play facing wall

windshield wiper

eye of the needle

supported spinal twist on bolster

supported savasana

sit
OM
Namaste!

Yoga Blue: Headstand/Chitta-stand. 10.1.11

We used aparigrapha to play into going upside down. Sutra 1.2 Chitta as Heart Mind.

ajna rest on bricks
other side

cat
cow

barrell roll

balasana
sphinx
reverse windshield wiper

balasana

even cowgirls get the blues dolphin pose

plank
downdog

uttanasnaa

cowboy negociation

uttansana
uttitha tadasana
tadasana

shoulder shrugs

guitar hero

tadasana
YAM

lunge salutes with bricks

tadasana
HAM

shirsasana/tadasana

lunge salutes with low crescent

downdog
plank

baby cobra
locust
locust variation

balasana

three brick headstand prep

three brick headstand option

balasana

eye of the needle

easy spine twist

supported heart opener over bolster

savasana

sit
OM
Namaste

Vinyasa Basics: The feeling tone of aparigrapha. 9.27.11

Kira's recent classes have renewed my interest in aparigrapha, and I am learning new aspects of this yama. It is what I'm most excited about these days and it is winding its way through my whole life, including these 8:30 Tu and Th gatherings at Lulu's.

windshield wiper

pagagustasana with twist at wall using strap

sukasana side bending
tipping buddha


cat
cow
balasana
puppy dog

sphinx
crocodile

plank
downdog

uttantasna
uttitha tadasana
tadasana
YAM

shoulder shrugs
shoulder rolls
uttanasana variation

step on bricks x3

tadasana

lunge
hammock
low crescent
other side

baby cobra
locust
locust variation
balasana

plank
utkasana
tadasana

bow and arrow arms

lunge
warrior I
revolved triangle
forward fold
uttanasna
tadasana
other side

vinyasa

bridge

triangle legs with curls x3
half happy baby with curls x3

twisted root
rest
other side

savasana

sit
OM
Namaste!

Yoga Blue: aligning with the heart. 9.24.11

We played with the simultaneous feelings of freedom in the heart while staying grounded.

Windshield wiper

eye of the needle

padagustasana at wall with strap

sukasana side bending

tadasana
forward fold

shoulder shrugs
shoulder rolls
swamp monster
halleluja

uttanasana variation

tadasana
YAM

step up on bricks x3

lunge salutes with low cresent with bricks

balasana

sphinx

plank
downdog

uttanasana
utkatasana

tadasana
LAM

bow and arrow arms

revolved trikonasana

tadasana
forward fold

downdog

plank
baby cobra
locust variation

balasana

virasana

windshield wiper

supported heart opener over bolster
pranayama exercise

savasana

resting off bolster

sit
OM
Namaste

Vinyasa basics: No learning can happen without love. 9.22.11

These are words of wisdom from Krishna to Arjuna in the Bhagavad Gita and are an interesting backdrop to a vinyasa practice leading up to a play of revolved triangle.

Not crazy about this sequence..a warrior I popped out, and it felt OK during our practice but it doesn't logically make sense.

windshield wiper

eye of the needle.

pagagustasana at wall with twist using strap

sukasana side bending

plank

downdog
uttanasana
tadasana

shoulder shrugs

step on bricks x3

tadasana

lunge
twisted lunge
hammock
warrior II dance
low crescent

other side

vinyasa with baby cobra and locust, and locust var
balasana

plank
downdog
uttanasana

tadasana
YAM

bow and arrow arms

tadasana
lunge
warrior I
revolved triangle
wide leg ff (name of pose???)
tadasana
os
dd
vinyasa with baby cobra, locust

texas star

bridge x2

twisted root

(wanted to end with supported restorative baddha konasana but didn't have time. Thought a calm backbend would be a nice counterpose..)

savasana
sit
OM
Namaste

Vinyasa Basics: Wings of the heart. 9.20.11

Refernced sutras 1.33, 1.2, and avidya

Windshield wiper

Eye of needle

Padagustasana and twist at wall

Cat
Cow
Balasana
Puppy dog w wings of Heart breath

Sphinx

Plank
Downdog

Tadasana

Shoulder shrugs

Step up on brick x3

Uttanasana

Lunge
other side

uttanasana
Utkatasana
Tadasana

Shoulder rolls
Uttanasana variation

Bow and arrow arms w uttitadadasana

Lunge
Warrior 1
Trikonasana
Lunge
Downdog
Vinyasa w baby cobra and locust
Other side
Vinyasa w locust var x2

Balasana

Plank
Dd
Tadasana
YAM

Reverse triangle play w brick

Uttanasana
Malassna

Windshield wiper

Bridge x2

Twisted root w awareness as wings of heart meditation

Sit
Om
Namaste

Prototypes Women's Center: Observation vs Judgement. 9.18.11

Tailgating on our class of Brain, Addiction, and Recovery, we honed in our skills of observation without judgement and felt into the resulting freedom.

Game of Observation

savasana

windshield wiper

slow eye of the needle

sukasana side bending

tadasana
forward fold

shoulder shrugs
shoulder rolls
neck stretch with half reverse prayer

lunge salutes with low lunge (staying low)

balasana

windshield wiper

bridge x2

gratitude meditation

savasana

sit
Namaste

1:1 sign papers

Yoga Blue: Ahimsa: Non voilation: 9.17.11

We played with alignment to feel the flow of prana and considered the suggestion of the yama ahimsa as translated by Ravi Ravindra as non-violation.

windshield wiper

supine pada gustasana at wall with strap

sukasana side bending

cat
cow
balasana
puppy dog

plank
downdog
uttanasana
uttithatadasana
tadasana

step up on brick x3
grounding rest meditation
other side

shoulder shrugs
shoulder rolls
swamp monster
halleluja
uttanasana variation

tadasana
lunge
low lunge
crescent
other side

downdog
plank
sphinx
crocodile

rocket cat
plank
downdog
utanasana
malasana
uttanasana
tadasana
YAM

parvatadasana
warrior III play
uttanasana
other side

uttanasana
malasana

bridge x2

twisted root or easy spinal twist

supported savasana

sit
OM
Namaste

Vinyasa Basics: Freedom from ourselves. 9.13.11

A great paradox: by feeling/connecting to our prana (ourselves), we are able to create freedom from ourselves (a la Ravi Ravinda's definition). Aligned primarily with the feeling tone of freedom.

We played with sutra 1.12, 1.1, 1.2, and 2.35, the bijas of LAM and YAM, and the mantra of OM.

windshield wiper

padagustasana with strap

easy side plank

balasana

plank
downdog

uttanasana
uttithatadasana
tadasana
YAM

1/4 sun salutations
1/2 sun salutation

easy lunge salutes

downdog
sphinx
balasana

plank
downdog

uttanasana
utkatasana

tadasana
LAM
YAM

lunge
twisted lunge
hammock
warrior II dance
vinyasa with baby cobra, locust, locust variation
balasana
other side

vinyasa with cobra
balasana

(demo)

rolling shoulder opener vinyasa (per request)

plank
downdog
tadasana

walk about

uttanasana
malasana

navasana play x2

bridge
freedom/spaciousness meditation

twisted root

savasana

sit
OM
Namaste

vinyasa basics: space and Svadyaya. 9.1.11

Tight spots, space, and swadyaya.

heart opener over bolster
gratitude meditation
rest

sukasana side bending

cat
cow
balasana
puppy dog

plank
downdog

uttantanasana
tadasana
YAM

shoulder shrugs
shoulder rolls and uttanasana variation

tadasana
YAM

lunge
low lunge
crescent with side bend
sphinx/seal
other side
baby cobra
locust
balasana

plank
downdog
uttanasana
tadasana
LAM

eagle arms in tadasana play

lunge
warrior I
wide leg forward fold
warrior III
standing splits
lunge
pigeon

vinyasa with baby cobra, locust, and locust variation
balasana

other side

vinyasa with locust variation

windshield wiper

twisted root

supported savasana

sit
OM
Namaste

Vinyasa Basics: Surrendering to the rivers within. 8.30.11

We played in the practice to feel the movement of prana within and listen the callings and questions of the heart, referencing sutra 1.34, 1.35 and 1.12. We also considered vinyasa not only as the movement of the breath but also movement of the thoughts.

sit
OM

windshield wiper

padagustasana with strap

cat
cow
balasana
sphinx

balasana variation

toe torture

plank
downdog

uttansana

cowboy negociation

uttithatadasana
tadasana

YAM

lunge

lunge with low crescent and side bend

baby cobra
locust
locust variation

balasana

plank
downdog

uttaasana
tadasana
YAM

lunge
twisted lunge
hammock
horse
squirt

vinysasa

other side
with wide leg squirt

vinyasa

balasana

frog play x3

walkabout

tadasana
1/2 sun

windshield wiper

heart meditation

supported savasana

sit
OM
Namaste!

Prototypes Women's Center: detachment as freedom. 8.28.11

We worked primarily with the breath to create space and room in the body and in our thoughts.
Requests for shoulders and neck, and about 30 mins in someone suggested eagle pose (which was a lot of fun!)

Supine
Windshield wiper
Three part breath "breathing into the hands"
Belly breathing
Rolling bridge x2
Tadasana
Guitar hero
Shoulder shrugs
Bow and arrow arms
Standing half reverse prayer w neck stretch
standing wide leg forward fold w reverse prayer or hands behind back
tadasana
Eagle arms
Eagle
Eye of needle
Easy spine twist
sit (3 mins!!!)
OM
Namaste!

sign papers 1:1

Vinyasa Basics: River of peace: 8.25.11

We played with feeling the flow of prana through movement and mantra and observed the results. We had some sticky peeps so we played with moving the prana more through mantra and prayer than a traditional 'vinyasa' class.

on bricks
heart meditation
OM
A
O
M
OM x3

cat
cow
balasana
puppy dog

balasana
sphinx/seal

barrell roll

plank
downdog

tadasana
YAM

1/4 sun salutes
1/2 sun salutes
simple lunge salutes
lunge salutes with crescent

baby cobra
locust
locust variation

balasana

plank
downdog

tadasana

warrior II dance
forward fold
other side

vinyasa

trikonasana
extended trikonasna
extended side angle
downdog
other side

roll to supine

eye of the needle

bridge x2

easy spinal twist or twisted root

supported savasana

sit
OM
Namaste!

Prototypes Women's Center: Let's begin! 8.22.11

Everything has a beginning. We talked about a definition of yoga (sutra 1.2), and the technique of the breath (sutra 1.34) and felt the effects of beginning and taking small steps.

Windshield wiper
1.2
Eye of needle w words
Sukasana side bending

Tadasana
Shoulder shrugs
Shoulder rolls
Crazy 8

Tadasana
Lunge
Balasana

All fours balance little steps

Balasana

Shimmy

Bridge

Easy twist

savasana

sit
Namaste!
1:1 sign papers

Vinyasa Basics: Stillness and sutra 1.34. 8.23.11

Sutra 1.2, and playing with the breath as suggested by sutra 1.34 to help quiet the heart-mind.

Windshield wiper

eye of the needle

sukasana
spine lengthening
heart meditation

sukasana side bending

cat
cow
balasana
puppy dog

balasana variation

plank
downdog

uttanasna
malasana

tadasana
shoulder rolls
uttanasana variation
uttitha tadasana

tadasana
OM

lunge salutes with bricks
lunge salutes with low crescent

downdog
plank

sphinx/seal
balasana

plank
downdog

uttanasana
tadasana

lunge
twisted lunge
hammock
warrior II dance
vinyasa with low cobra and locust
other side
vinysasa with low cobra and locust variations

balasana

plank
easy side plank

plank
downdog

vinyasa

roll to supine

bridge x2

twisted root with rest

savasana

sit
OM
Namaste!

Yoga Blue: Peace and Quiet. 8.20.11

Sutra 1.2, movement, breath and mantra.
Though the techinques of yoga we engineer a more efficient flow of prana, resulting in a quieter mind.

Windshield wiper
Side waist mapping

Eye of needle

Sukasana side bending

cat
cow
balasana
sphinx
rest in crocodile

Plank
Downdog

Uttanasana with hamstring stretch

Tadasana
YAM

Shoulder shrugs

guitar hero

shoulder opener with strap
uttanasana variation with strap

tadasana
HAM

lunge

lunge salutes with crescent pose
baby cobra
locust
other side
uttansana
utkatasana

tadasana

little tree
tree

uttansanasa
malasana

boat play

bridge

twisted root or easy twist with rest

savasana

sit
OM
Namaste.

Apariprapha and Anahata.

We played with the the feeling tone of the fifth yama, apariprapha.

On bricks:
A
O
M
Om x 3

Cat
Cow
Balasana
Balasana variation
Sphinx

Barrell roll

Plank
Downdog

Uttanasana
Malasana

Cowboy negotiation

Uttanasana
uttithatadasana
tadasana
YAM

easy lunge salutes with baby cobra and locust

lunge
twisted lunge
hammock
low crescent
vinyasa with baby cobra and locust variations
other side

uttanasana
utkatasana

tadasana

lunge
warrior I dance
parsvotadasana
warrior III
pigeon

vinyasa

tadasana
other side

from pigeon

paschimotadasana

bridge x2

gratitude meditation

savasana

sit
OM
Namaste!

There were other oms and yams through the practice.

Prototypes Women's Center: Kleshas and freedom. 8.15.11

Today's class does not rank highly in the 'most fun class to teach' category. A good 3/4 of the people did not want to participate, accompanied by a litany of excuses, "I don't feel good, I'm tired, I can't do it, I was in a car wreck last year, its hot, there's not enough room". It is somewhat hard for me to be commanding with these women, as I have said these things to myself many times over the past decade of practicing yoga (except the car crash part).

Usually a bit of movement gets the women to jump into the class. But not today. When we came up to standing, only half stood up. It was like a showdown at OK corral. The women on the floor glaring and the women who were standing nervously wondering how I was going to respond. Eventually I got to 90%, chose my battles and moved on.

I've finally started actually teaching the kleshas and have been practicing teaching them at Lulu's. I was so excited today to offer it to Prototypes. Although I 've known this since I've been teaching to recovering peeps, teaching at a treatment center and in a yoga studio are vastly different worlds. It wasn't working very well because so much attention in the center is directed towards how it feels, what is happening in the body, and there is much effort in holding a safe place both mentally and emotionally. In the treatment center generally one does not have the luxury of long (ish) philosophical discussions. I have to find a more rapid delivery system, sort of a crib sheet or cliff notes version. So that's my homework.

And it feels really hard to figure out, so I think I will ask for help from my teacher Kira.


supine
windshield wipers
eye of the needle, resting between sides.
Putting words to 'how it feels'. One women said "free", so I picked this up for a theme.

tadasana
guitar hero

warrior II dance
tadasana
other side
tadasana

forward fold

malasana

supine pranayama
gratitude meditation

sphinx
reverse windshield wiper

easy twist

savasana

circle: continued discussion of the kleshas and freedom.

Namaste

1:1 sign papers

Prototypes Women's Center: Brain, Addiction and Recovery: This is your brain on drugs: 8.15.11

Today's class was generally a repeat from last week. I feel repetition of these lessons is generally a good idea as it takes a while for it to stick. Today there were many new faces today and a very crowded room. There was a general sluggishness in the air. This can be a tough gig since it is the first group after lunch. Sheer enthusiasm for the subject on my part was helpful, as was using women as models for parts of the brain. Another technique to encourage participation was to repeat back some of the "fancy" words like "neuron", "neurotransmitters", "parasympathetic"...

There were many questions asked during the demonstration. I think it was a good sign!

Check in with name, favorite color, and 'm' word to describe how you feel.

Discussion of how we feel. What are feelings? What are emotions? Why might it be useful to understand neuroscience as it relates to addiction recovery?

Human model of the brain on drugs

Human model of central nervous system, SNS, and PSN.

Human model of vagus nerve and breath

Homework: if you become stressed in the next week, take 3 deep breaths and report what happens.

Yoga Blue: Attachments. 8.13.11

We continued our discussion of the kleshas and played with losening attachments.

Heart opener over bolster
breath awareness
gratitude meditation
OM

cat
cow
balasana
sphinx

plank
downdog

uttanasana
uttithatadasana
tadasana

shoulder shrugs
shoulder rolls
shoulder opener with strap

tadasana

lunge salutes with low crescent and hamstring stretch

vinyasa with baby cobra, locust, and locust variation

balasana

plank
downdog

uttanasana

tadasana

lunge
twisted lunge
hammock
warrior II dance
vinyasa
other side

texas star

bridge x2

eye of needle
twisted root
texas star
other side

supported savasana

sit
Loka Samastha Sukhino Bhavantu
OM
Namaste!

Vinyasa Basics: Patanjali and the Tight Spots. 8.11.11

!Ha Ha! This class title sounds like a new age rock and roll group!)

Thorugh movement and mantra we practiced kinder relationships with our selves. We ventured in sutra 1.33, 2.3, and into the first yama in the first limb, ahimsa.

Heart opener over bolster
breath awareness
gratitude meditation
OM

rest

sukasana side bending

cat
cow
balasana
sphinx/seal

barrell roll

plank
downdog

uttanasana
uttithatadasana
tadasana

YAM

lunge salute with low crescent
vinyasa with baby cobra and locust
other side

uttanasana
utkatasana
tadasana
HAM

lunge
twisted lunge
hammock
warrior II dance
vinyasa with cobra and locust
balasana

cobra/frog sequence

balasana

plank
downdog
tadasana

lunge
warrior II
peaceful warrior
side angle
lunge
warrior I
tree
tadasana
forward fold

tadasana
other side

vinyasa

texas star

eye of the needle
twisted root
other side

supported savasana

sit
OM
Namaste!

Sweet Vinyasa: Loka Samatha Sukhino Bhavantu. 8.10.11

Subbing for Kira today. We played with Sutra 1.12 and the concept of viragia as freedom.

Heart opener over bolster
breath awareness
gratitude meditation
OM

rest

sukasana side bending

cat/cow vinyasa
balasana
sphinx
crocodile pose

barrell roll

plank
downdog
uttanasana
uttitha tadasana
tadasana

YAM

lunge
low lunge
crescent
other side with arm variation
plank
downdog

vinyasa with baby cobra, locust, and locust variation

balasana

toe torture

plank
downdog
uttanasana
gorilla

uttithatadasana
uttanasana variation
tadasana

lunge
twisted lunge
hammock
warrior II dance
other side

vinyasa with cobra and locust variation

balasana

plank
downdog

uttanasana
tadasana

lunge
warrior II
peaceful warrior
extended side angle pose
lunge
warrior I
tree

tadasana
uttanasana
tadasana
other side

vinyasa with breathing cobra

balasana

chanting Loka Samastha Sukhino Bhavantu on supported virasana
tonglen style meditation

windshield wiper
eye of the needle
twistd root
other side

Savasana

sit
OM
Namaste!

Vinyasa Basics: Detaching attachments: 8.9.11

We continued our discussion of the the attachments and kleshas (sutra 2.3) and practiced viragia (sutra 1.12) though the breath and softening the thoughts.

windshield wiper

padagustasana and twist with strap

cat
cow
balasana
sphinx with neck rolls

barrell roll

child's pose variation

plank
downdog

uttanasana
malasana
uttanasana
uttithatadasana
tadasana

shoulder shrugs
shoulder rolls
uttanasana variation
tadasana

standing neck stretches

YAM

lunge
low lunge with top of foot stretch
low crescent with side bend
hamstring stretch

baby cobra
locust

balasana
other side

utkatasana
tadasana
YAM

tadasana
lunge
twisted lunge
hammock
high lunge
high lunge twist
vinyasa
other side

balasana

tadasana

downdog

leg lifts to pigeon

pigeon variation

janushirsasana

rolling to downdog
other side

bridge

twisted root

supported savasana
sutra 1.1

sit
Loka Samasta Sukhino Bhavantu
Namaste!

Prototypes Women's Center. Oooh! Aahhh! and Ow. 8.8.11

We had a group today all new at Prototypes, first time to yoga ever in life, and all new faces to me. Our only introduction had been our group class together just previous to yoga on 'Brain, Addiction, and Recovery", where the jist of our lesson was the suggestion that our thoughts really do matter. It was an interesting session in many ways, one of which is that for some reason a rather instant rapport had been established. This made my job teaching yoga much easier that just going in cold.

One of my greatest joys in life is working with beginners, especially brand new ones, and especially those who are in early recovery. There is almost nothing finer than witnessing the first steps of exploring the internal space. There is an immediacy in each and every 'Oooh, Ahhh, and even the occasional ow, that are cues for intimate sharing of the teachings of yoga, especially as it relates to recovery from self destructive behaviors.

These classes are anything but quiet. Comments and questions arise from their bodies and right out of their mouths. As long as it is relevant and on topic, I even encourage verbalization of their experience. Part of teaching here at Prototypes is about holding a safe space and practice, listening with all the senses, while simulaneously having boundaries and discipline. The chatter quiets down about 30 minutues into our practice, and eventually the room grows silent and we all move and breath and do our own work together breath by breath. Its one of the most interesting experiences of my whole life and I am filled with gratitude each and every time I get to be with these women.



Supine
Yogi scientist experiment with 3 positions of the legs.

Windshield wiper

Eye of the needle
Rest
Other side

Sukasana side bending

Sukasana with yogi scientist experiment with 2 hand positions

Tadasana

Warrior 11 dance
Warrior 11
Tadasana
Other side

uttanasana
malasana

Windshield wiper

Bridge

Easy spine twist

Sit
Namaste

Sweet Vinyasa. The feeling of Freedom. 8.8.11

Subbed this class for Kira. Sutra 2.3-the kleshas and feeling the flow of freedom through mantra, breath and posture.

Sukasana
breath awareness, spine lengthening
heart meditation
OM

shoulder shrugs

sukasana spine rocking
forward fold and side bending

cat/cow
balasana
sphinx
windshield wiper

plank
downdog
uttantasana
uttithatadasana
tadasana
YAM

guitar hero

tadasana
YAM

lunge salute
lunge salute vinyasa with top of foot stretch and low crescent
baby cobra
locust
other side
balasana

vinyasa with shoulder opener and twist

balasana
plank
downdog
uttanasana
malasana

tadasana
YAM

lunge
twisted lunge
hammock
warrior II dance
vinyasa
other side

balasana

downdog
leg extension vinyasa
pigeon
pigeon variation
vinyasa
other side

windshield wiper

savasana

sit
Loka Samasta Sukhino Bhavantu
OM
Namaste

Vinyasa Basics: Feeling the Kleshas. 8.2.11

We played in some of the feeling tones of the kleshas (sutra 2.30). We are finding it useful to find feeing tones of these teachings to help us better understand and appreciate the immense wisdom of Patanjail.

sukasana
muladhara awareness
spine awareness and breath
anahata meditation
OM

sukasana twist

sukasana spine rock and 3 way forward fold

plank
downdog
uttithatadasana
tadasana
YAM

shoulder shrugs
standing guitar hero

simple lunges
malasana

lunge with top of foot stretch, crescent option, and hamstring stretch

sphinx/seal
balasana

barell roll

plank
downdog

lunge
hammock
side angle
triangle
exended triangle

vinyasa with baby cobra and locust
other side

vinyasa with shoulder opener and twist
balasana

virasana variaton

vinyasa

pigeon
pigeon variation
other side

vinysasna

Texas star

windshield wiper

savasana

sit
OM
Namaste!

Yoga Blue: Attached and Free: 7.23.11

Kleshas, Sutra 2.3 and Sutra 1.2

windshield wiper

pranayama with cooling breath

eye of the needle

sukasana side bending

malasana
uttanasana
tadasana

OM

shoulder shrugs
shoulder rolls
uttanasnaa variation

tadasana

simple lunges
balasana
sphnx

lunge with low crescent and hamstring stretch

tadasana
warrior I
os

malasana

windshield wiper

bridge x2

twisted root

legs up the wall

savasana

sit
OM
Namaste!

Vinyasa Basics: Nirodahah. 7.21.11

We played with sutra 1.2 and feeling into nirohadah as 'mastery' (as translated by Ravi Ravindra).

on Bricks
OM
A
O
M
OM x3

cat
cow
balasana
sphinx

easy side plank

child's variation

plank
downdog
uttanasana
uttitha tadasana
tadasana

shoulder shrugs
shoulder rotation
utttanasana variation
shoulder opener with strap
uttanasana with strap

tadasana
malasana with cowboy negociation

tadasana
YAM
lunge
twisted lunge
hammock
low crescent
vinyasa with baby cobra and locust

other side

tadasana
gratitude meditation
YAM

lunge
warrior I
eagle arms
eagle
warrior III
standing splits
lunge
vinyasa with locust var and bow
other side

balasana

navasana play

bridge x2 (wheel option)

eye of needle
twist
other side

savasana

heart meditation

sit
OM
Namaste!

Connection to the heart. Sweet Vinyasa. 7.20.11

We swam in the river of the central channel, tethering our practice to the heart center.

Windshield wiper

supine hasta pada gustasana with strap and twist

cat
cow
balasana
sphinx

easy side plank

plank
downdog

uttananasa
uttithatadasana
tadasana

YAM

lunge salute with low crescent
downdog
plank
baby cobra
locust
balasana
other side
uttantasna
utkatasna

tadasana
RAM

gratitude meditation
YAM

lunge
hammock
warrior II dance
(for some reason I think I might have skipped other side)
twisted lunge

vinyasa

uttanasana
malasana
LAM
gorilla pose play

tadasana
HAM

Lunge
warrior I dance
tree
tadasnaa
Forward fold
other side

malasna
windshield wiper

bridge x2 (or wheel option)

eye of the needle
twist
other side

bija chakra bath over bolster

savasana

sit
OM
Namaste

Yoga Blue: River of Joy. 7.15.11

Nadis and chakras. Yoga to join and connect us to our own rivers, our lives, and the world.

windshield wiper

supine pada hasta gustasana with strap and twist
rest
other side
rest

cat
cow


easy side plank

balasana
sphinx
reverse windshield wiper

balasana variation

plank
downdog

uttanasana
uttithatadasana
tadasana

YAM

lunge
low lunge
downdog
plank
baby cobra, locust variation
balasana
other side
utkatasana
tadasana
RAM

tadasana
LAM
other side simple lunge salute

texas star
gratitude meditation

bridge x2

eye of the needle
twist
rest
other side

chakra bija bath over bolster

savasana
sit
OM
Namaste!

Prototypes Women's Center: Intro to spiritual anatomy. 7.11.11

We have been playing in the subtle energy a lot. Today we began to give it more depth with naming three channels (ida, pingala, shushumna) and introducing the idea of chakras.

The information was well received as we took the time to feel into these esoteric concepts. Playing in rolling pizza added a certain lightness towards the end of the class, and I think that helped as well.


Windshield wiper

Eye of needle

Sukasana side bending

Cat
Cow
Plank
Downdog

Uttanasana
Uttithatadasana
Tadasana

Demo shushuma and chakras

Tadasana w Earth element

Warrior 11 dance
Ff
Trikonasana
Ff

Utkatasana
Tadasana

Malasana

Baddha konasana

Navasana play

Rolling pizza pie play

Bridge x2

Easy spine twist

Savasana

Sit
Namaste
1:1 sign papers

Yoga Blue: Prana Play. 7.9.11

Ida, Pingala, Shushumna and chakras. Shared new understanding in the play of the will towards the heart as it applies to sutra 1.12.

windshield wiper

eye of needle
half virasana
half virasana with forward fold
padagustasana with side bend and shoulder rotation
texas star

other side
OM

cat
cow
plank
downdog

crescent
sphinx

uttanasana
utkatasana
RAM

YAM
lunge
twisted lunge
hammock
warrior II dance
pigeon

vinyasa with locust variations
balasana
plank
downdog

tadasana
shiffman pause
other side

balasana

navasaana play

restorative heart opener with chakra bija bath

savasana

sit
OM
Namaste!

Vinyasa Basics: Not so subtle. 7.7.11

Spent in a little more time in the subtle energy this morning, making the connection the subtle energy is not so subtle once you slow down enough to notice. Discussed the nadi's and the chakras, and chanted seed sounds.

Heart opener over bolster
pranayama landing
OM
windshield wiper

rest

eye of the needle
half virasana
padagustasana with half virasana
padagustasana with side bend, shoulder rotation
rest
other side

cat
cow
balasana
sphinx/seal

plank
downdog

low crescent lunge salutes

downdog
uttanasana
utkatasana
uttithatadasana
tadasana
YAM

lunge
hammock
warrior II dance
twisted lunge

vinyasa with boby cobra locust and locust variation
other side

roll to supine

bridge x2

twisted root
rest
other side

savasana

sit
OM
Namaste

Vinyasa Basics: Feeling the flow of prana 7.5.11

We played with the yogic theory that there are 350,000 nadis (3 primary) and feeling the prana move through the channels in asana and breath. Our practice was a combination of yin and yang.

supine windshield wipers
eye of needle
reclining half virasana
padagustasana in half virasana
side stretch with neck lengthening

Texas star

other side

cat/cow
easy side plank
toe torture variation
extended table top with backbend option

other side

plank
downdog
plank
sphinx/seal

lunge
crescent
other side

uttanasana
utkatasana
uttithatadasana
tadasana

lunge
twisted lunge
hammock
warrior II dance

vinyasa
other side

balasana

plank
downdog
tadasana

lunge
hammock with inner thigh stretch
warrior II
peaceful warrior
side angle
lunge
twisted ardha chandrasana
lunge
pigeon

supine tree
bridge

vinyasa
other side with twist in hammock

from bridge
twisted root
rest
other side
rest

supported savasana
sit
Namaste!

Yoga Blue: Freedom from myself. 7.2.11

Ravi Ravindra said the practice of yoga is not so much about freedom for myself, as freedom from myself. We used this as our theme for our asana practice tonight in honor of the July 4 holiday.

Supine
breath awareness

sukasana (or supine)
breath of the golden thread pranayama

OM

sukasana spine rocks
ff
side bending
other side

tadasana
forward fold with gentle hamstring stretching

tadasana
YAM

shoulder shrugs
shoulder rolls
shoulder openers with strap

tadasana
YAM

quarter sun salutes
half sun salute

simple lunge salutes with bricks
tadasana

lunge salute with low crescent
sphinx/seal
windshield wiper
balasana

easy side plank

plank
downdog

uttanasana
utkatasana
tadasana

lunge
warrior I
twisted lunge
low crescent

balasana

plank
downdog
uttansana
tadasana

shiffman pause with gratitude meditation

other side standing pose

exit from all fours to balasana

baby cobra
locust
locust variation

supine
texas star

spine twist

restorative supported heart opener over bolster savasana

sit
OM
Namaste!

Vinyasa Basics: Dancing in the Central channel. 6.30.11

We tapped into feeling prana, and explored the ida, pingala, and shushumna. We gave extra juice to the central channel by chanting the bijas of each chakra.

windshield wiper

eye of the needle
half virasana
padagustasana in half virasana
padagustsana with side stretch, stopping to explore rotation in shoulder and neck stretch
rest
other side

cat
cow
puppy dog
barrell

plank
downdog

uttananasan
malasana with hands in prayer
OM

uttanasana
uttithatadasana
tadasana
YAM

quarter sun salute
half sun salute
lunge salutes
sphinx/seal
balasana

plank
downdog

uttanasana
utkatasana
RAM

lunge
twist
hammock
low crescent

vinyasa with low cobra/locust
balasana
other side

tadasana
LAM

lunge
warrior I
warrior II
peaceful warrior
side angle

vinyasa
other side

balasana

supported heart opener over bolster
chakra mantra bath

savasana

sit
OM
Namaste

Vinyasa Basics: The effort of effortlessness. 6.28.11

We played with sutra 1.12, sutra 1.2, mandala mudra and mantra "I am safe, complete and whole just as I am" using the poses (with a shoulder request) as backdrop.

sit
heart centering
YAM

sukasana twist
pashimotadasana
other side

table top

seated xi gong body massage

cat
cow
balasana
sphinx with neck rolls
seal
reverse windshield wiper

seated anchored shoulder opener

easy side plank

mandala mudra in virasana
mandala mantra meditation

side plank variations with heart openers

eagle arms in virasana

plank
downdog
uttanasana
utkatasana
tadasana
OM

lunge
side angle
trikonasana
half moon
bound side angle
pigeon
mermaid prep

vinyasa with cobra/locust play

balasana

plank
downdog
uttanasana
tadasana

gratitude meditation

other side standing

from pigeon
supine tree

bridge
bridge/wheel

eye of needle
twisted root
texas star

other side

savasana

sit
OM
Namaste!

Prototypes Women's Center: Journey to Joy. 6.27.11

An audible 'ow' came out in the first pose which prompted a discussion
around pain, awareness, and recovery skills of listening and accessing
memories of ease and contentment (even joy!) in intensity.

Sukasana spine rocks
Forward fold
Half side bend
Full side bend
Pause
Other side

Sukasana side bend round 2

Malassna with cowboy negociation

Uttanasana
Uttitha tadadana
Tadasana

Guitar hero arms

Lunge salutes with crescent and hamstring stretch

Tadasana
Crazy 8's

Forward fold

Shimmy

Tadasana

Warrior II dancing on demon of forgetfulness
Trikonasana
Other side

Forward fold
Windshield wiper

Easy spine twist ( bridge would have been good before)

Savasana

Sit
Namaste

1:1 sign papers

Vinyasa Basics: Home in the Heart. 6.23.11

Sutra 1.2 and quieting the mind to hear the internal calings home to the heart.

Sit
Spine rolls
Forward fold
Side stretch

Paschimotadasana
Other side

Reverse tabletop

Cat
Cow
Barrell roll

Plank
Downdog

Sphinx/seal

Easy side plank sequence with balace and twist

Plank
Downdog
Uttanasana

Uttithatadasana
Tadasana
LAM

shoulder rolls
Shoulder shrugs
Uttanasana variation

Tadasana
YAM

Simple lunge salutes

Lunge
Low crescent
Side angle
Trikonasama
Half moon

Vinyasa with baby cobra and locust

Other side
Vinyasa
Balasana

Wall half moon
Forward fold at wall
Malasana at wall
Other side wall half moon

Tadasana
Uttanasana
Malasana

Windshield wiper

Eye of needle
Twisted root
Rest
Other side

Supported savasana

Sit
Om
Namaste!

Vinyasa Basics: The gracious channel and channelling grace: 6.16.11

We played with the energy of the ida, pingala, and shushumna, and breathed sutra 1.33 and some of the elements in the taoist cycle of creativity into our tight spots.


supine
breath awareness
heart meditation
OM

eye of the needle

cat
cow
balasana
puppy dog

sphinx/seal

easy side plank

plank
downdog

uttanasana
uttithatadasana
tadasana
YAM

lunge salutes
lunge salutes with crescent pose and hamstring stretch
baby cobra
locust
locust variation
other side
locust variation

balasana
plank
downdog
tadasaana
lunge
side angle prep
trikonasna
warrior II dance
lunge
twisted lunge
vinyasa
other side (almost sure i forgot twisted lunge on this side! Ooops!)
vinyasa

balasana

pigeon
supine tree
bridge x2
other side

windshield wiper

savasana

sit
OM
Namaste!

11th Step Meditation: Ego: 6.16.11

The reading and subsequent commentary of sutra 1.15 shed light on the role of 'ego' and its parallels with 12 step teachings.

windshield wiper

eye of the needle
twisted root
other side

cat/cow vinyasa

plank
downdog

easy side plank
balance
inner thigh/toe torture
balance
tabletop backbend

shoulder shrugs in virasana
eagle arms in virasana

paschimotadasana

9 OM's
sit 20 mins

read second half of Sutra 1.15 commentary in Ravi Ravidra's The Wisdom of Patangali's Yoga Sutras

share

sit
OM
Namaste!





cat/cow
other side tabletop series

Milesstones Ranch Malibu: The feeling tone of Surrender. 6.15.11

Subbing this class and the first time teaching peeps at this dual diagnosis facility, so just getting acquainted. The feeling tone of relaxation is similar to that of surrender. This is one of my most favorite internal lessons, and I thought it would be a good place to start. One hour class.

Sukasasna
Breath awareness
Spine lengthening

heart meditation

sukasana side bending x2

cat
cow
balasana
puppy dog

easy side plank

balasana

plank
downdog

plank
sphinx/seal
balasana

uttanasana
uttithatadasana
tadasana

shoulder shrugs
shoulder rolls
swamp monster/halleluja

Guitar Hero

lunge salutes with crescent

locust
locust var
balasana

plank
downdog
tadasana


warrior II dance
peaceful warrior
warrior II
side angle
lunge

vinyasa
balasana

transition to standing
other side

supine

twisted root or easy twist

savasana

sit
Namaste!

Vinyasa Basics: Savor your Wild and Precious Life. 6.14.11

Sutra 1.35 and Santosha (contentment)

supine
windshield wiper
spine neutral and breath awareness

eye of the needle
happy baby
rock the baby
rest
other side

cat
cow
balasana
puppy dog

plank
downdog

uttanasana
utthatadasana
tadasana

shoulder shrugs
shoulder rolls
uttanasana variation
tadasana

at wall
rock around the clock shoulder opener
forward fold against wall

wall sphinx
wall right angle
wall forward fold
wall malasana

tadasana
YAM
lunge
crescent
uttanasana
utkatasana
tadasana
RAM
other side

balasana
(wished I'd done a few cobra/sphinx/locust here before resting balasana..)

plank
downdog

lunge
twisted lunge
hammock
warrior II dance
peaceful warrior
side angle
vinyasa
other side

supine
bridge
twisted root

sit
OM
Namaste!

Prototypes Women's Center: Freedom from myself. 6.13.11

We followed up on our lecture about the kleshas with this practice. We paused a few times for questions and verbalizing experiences, and many more opened up today in conversation. I love to hear..."What do you mean by...?", and another question.."what does optomism in the heart mean?'. I am reminded time and time again that one of the main objectives of the yoga space we create together is a safe enough environment to dialog as well as move, breath, relax and be still.

We also drew upon the discussions about "be here now", the CNS and states of stress and relaxation.

supine windshield wiper

Eye of the Needle
rest

3 part pranayama

Tadasana
uttanasana with hamstring stretch

tadasana
Shoulder shrugs and openers

Swamp monster and halleluja

Tadasana

Warrior 11 dance

tadasana

sukasana
discussion
Prana, tapas, sutra 1.12

Shimmy (by request)

Twist

Savasana

Sit
Check in

Namaste!
1:1
sign papers

Yoga Blue: Ease Within. 6.11.11

We used many poses at the wall to play with finding ease and support within. Found newly learned techniques from SWG and Granny classes useful for our practices this evening.

windshield wiper

eye of the needle

sukasana side bending x2

tadasana
uttanasana

shoulder shrugs
shoulder rolls

shoulder and side lengthener at wall
forward fold at wall

wall splat

wall dog

tadasana
OM

1/4 sun salutes
1/2 sun salute

lunge salutes with low crescent

balasana

sphinx
baby cobra/locust

balasana

downdog
uttanasana
tadasana
OM

wall half moon
forward fold at wall
tadasana
other side
forward fold at wall
malasana at wall

easy spine twist

bridge x2
rest

supported savasana

sit
OM
Namaste!

11th Step Meditation. Sutra1.1.15 Vairagya. 6.8.11

We loved the passage

we are like...
'A bird in a cage.
its door wide open.
With no practice in flying,
sitting in the cage,
composing an ode
to Freedom.'

Baddha konasana yin style

Janu shirsasana with twist and side bend

Malasana

Uttanasana with hamstring stretch
Uttithatadasana

Shoulder shrugs
Uttanasana

Downdog
Sphinx
Balasana

Windshield wiper

Sit
Read sutra 1.15-1.16 and commentary in Ravi Ravindra's The wisdom of Patanjali's Yoga Sutras, p.21 to top of 23.

Share

Sit
OM x3
Namaste

Vinyasa Basics: A Part Of. 6.9.11

We played with feeling the five elements, with emphasis on the sacrum
and ourflow with the universal energy.

Heart opener over bolster
3 part breath

Uttithatadasana over bolster
Windshield wiper over bolster

Supine rest with heart meditation

Cat
Cow
Balasana
Puppy dog
Balasana

Plank
Downdog

Sphinx/seal

Balasana

Plank downdog
Tadadasana

1/4 sun salutes

Lunge
Low crescent
Downdog
Baby cobra
Locust
Balasana
Other side

Uttanasana
Utkatasana
Tadadana

Gratitude meditation


Uttanasana
Uttithatadasana
Tadasana

Lunge
Twisted lunge
Hammock
Warrior ii dance
Lunge
Pigeon variation
Vinyasa

Other side with twist flow and shoulder opener after hanmmock

Vinyasa with 2 breath cobra

Bridge x 2

Twisted root

Savasana

Sit
OM
Namaste!!

Vinyasa Basics: Tools for a Tranquil Mind. 6.7.11

We played with the tools of sutras 1.33, 1.34, gratitude, and the taoist cycle of creativity to calm the mind and using asana as our backdrop to practice.

sit
spine length and alignment
OM

windshield wiper

padagustasna and twist with strap

cat/cow
sphinx/seal
plank
downdog

easy side plank
toe torture variation
balancing tabletop with backbend option

plank
downdog
uttantasana
malasana with heart opener

uttithatadasana
tadasana
OM

shoulder rolls

tadasana
gratitude meditation

uttanasana
lunge
warrior I dance
vinyasa with baby cobra and locust
other side

tadasana
YAM

warrior I
eagle arms
eagle
warrior III
standing splits
lunge
pigeon
janushirsanana with twist and side stretch
vinyasa

other side

twisted root

savasana

sit

OM
Namaste!

Prototypes Women's Center: Be with Youself. 6.6.11

We had too many students today to use our usual room so we took our class outside. Because it is a more difficult space to work in, we practiced in a circle today.

Since we had just fininshed a session where we came head to head with self loathing and shame, we worked in our asana practice to soften the tight spots in the body and try to find a ilttle less sharpness to the opnion of ourselves.

sukasana

spine rocks
forward fold
other side

sukasana side bending

tadasana
forward fold

shoulder rolls
swamp monster/halleluja

guitar hero arms

warrior II dance
wide leg forward fold
other side

trikonasana
other side

tadasana

windshield wiper

eye of the needle

easy spine twist

savasana

sit
Namaste

1:1 sign papers

Prototypes Women's Center: Brain, Addiction, and Recovery. 6.6.11

The house is full and we had a packed class today. I'd thought I'd teach the kleshas, but I let what come up in the check in today be the topic for the class since there were many new faces and quite a lot going on!

Check in with one 'shiny' word in your recovery. Many routes to go here but one interesting thread was how (via Brene Brown) numbing goes both ways..towards masking pain and discomfort as well joy, happiness, serenity. Recovery is the capacitiy to hold both ends of the spectrum.

Sutra 1.12 a tranquil mind is equal parts effort and surrender.

The check in took a while and at the end the women were sleepy and slighly bored. Tough gig after lunch.

So we all stood up and did Crazy 8's.

Noticing feeling a bit more awake and alive. We talked about effort and showing up.

The we talked about the seeming opposite of surrender.

Talked about the experience of doing both at the same time.
Question of will came up, and why we practice interernal awareness because its all about how it feels.

Many times is was brought up about how bad they feel about themselves..lot of self hate and shame (not their words, but what was being expressed).

We recallted the notion of avidya and spoke how this is a case of avidya.

We closed with one positive thing about ourselves and I assigned 'homework' to make a list of 10 things to bring to class next week.

Yoga Blue: A Practice of Pratyahara

Contempletative practice checking in with the subtle energy, with particular attention on the feeling of support, grounding, ease, and spaciousness.

Impresssing the heart at wall
Shoulder openers over bricks
Rest

Pada gustasana at wall with strap

Sukasana side bending x2

Malasana

Uttithatadasana
Tadadana

Shoulder rolls
Swamp monster/halleluja
Shoulder openers with strap
Uttanasana with strap

tadasana
OM

lunge
hammock
warrior II dance
trikonasana
tadasana
other side

tadasana

tree at wall

tree with brick at wall

tadasana
shiffman pause

uttanasana
malasana

windshield wiper

bridge
easy twist
bridge easy twist

rest in neutral

Yin sphinx
crocodile

rest

supported savasana

sit
OM
Namaste!

Vinyasa Basics: The Sound of Surrender. 6.2.11

Windshield wiper

Padagustasana and twist with strap
Rest
OM

Rolling vinyasa x2

Balasana

Extended tabletop vinyasa
Easy side plank
Lunge variation
Toe stretch
Extended tabletop
Twisted tabletop variation

Vinyasa
Other side side plank variation sequence

Barell roll

Downdog
Walking feet
Tadasana
YAM

Warrior I
Parsvatadasana
Tadasana
Other side
Tadasana

Gratitude meditation
HAM

Lunge
Hammock
Warrior ii dance
Peaceful warrior
Side angle
Pigeon variation

Vinyasa with locust variations
Other side standing sequence
Balasana
Bridge
Twisted root

Savasana
OM

Sit

OM
Namaste!

Vinyasa Basics: Low Back Love. 5.31.11

Low back mischief showed up for today!

Sukasana gentle spine rocks
sukasana forward fold
other side

sit with spine and breath awareness (3 mins)
OM

cat/cow vinyasa
balasana
puppy dog

table top balance/strength sequence

plank
downdog

uttanasana
malasana with heart opener
uttanasana
uttithatadasana
tadasana

shoulder openers with strap
forward fold with strap

tadasana

1/4 sun salutes x3
1/2 sun salutes x2

lunge salute with crescent and hamstring stretch
sphinx/seal
crocodile
other side

tadasana
uttithatadasana with side bending
tadasana
OM

lunge
hammock
warrior II dance
trikonasana
lunge
high lunge

vinyasa
other side

windshield wiper

supported bridge

rest

easy spine twist

sit
Namaste!

Vinyasa Basics: Kosha play. 5.26.11

Heart opener over bolster
Shoulder opener
Windshield wiper
Om

Rest

Cat cow vinyasa

Easy side plank

Sphinx/seal
Balasana

Plank
Tadadana
Maladana
Uttithatadasana
Tadasana

Yam
Lunge
Hammock
Low crescent with vinyasa play
baby cobra
locust
balasana
other side
utanasana
utkatasana
tadasana

shoulder openers with swamp monster/halleluja
uttithatadasana
forward fold variation

tadasana

shiffman pause

lunge
warrior I
tree
warrior III
standing splits
pigeon
vinyasa
other side

balasana

ardha matsendrasana

bridgex2

supine breath meditation

supported savasana

sit
OM
Namaste

Vinyasa Basics: Journey to the center of you. 5.24.11

Requests for neck, shoulders, and frog! Our practice in the hips, neck and shoulders brought attention to how it actually feels on the right side, and often different on the left, which led us in to some taking points about the 350,000, 72,000. 14, and eventually the three most common nadis, ida, pingala, and shusumna. We played with finding calm in the center.

impressing the heart
shoulder openers over bricks
rest

supine, mapping the side body

eye of the needle with tilt

cat/cow
balasana
puppy dog

easy side plank

plank
downdog
uttanasana
malasana
tadasana

shoulder rolls
swamp monster
swamp monster/halleluja play

standing neck stretches with shoulder rolls
tadasana

gratitude meditation
HAM
YAM
LAM

lunge
hammock
low crescent
three leg dog

locust
locust variation
balasana

other side with squirt pose in hammock

tadasana

lunge
warrior I
hammock
squirt with no hands
vinyasa
other side with chinese splits after squirt
vinyasa
balasana

frog play x3

walk about

windshield wiper
twisted root

supported savasana

sit
OM
Namaste!

Prototypes Women's Center: Surrender. 5.23.11

Following our discussion group about the kleshas and sutra 1.12, we used this practice to feel the flow of prana and practice surrender.


Supine 3 breaths
Shoulder openers

Sukasana side bending

Tadasana
Uttanasana
Uttitha tadasana
Tadasana

Crazy 8's

Seated foot rub and ankle circles

Tadadana

1/4 sun salutes x 3
1/2 sun salutes x2
Lunge salutes

Balasana

Sphinx/seal
Locust

Balasana

Supine 3 part breath

Shimmy

Savasana with shiffman pause

Namaste

1:1 sign papers

Stiff White Guys: Enjoy your life! 5.22.11

supine windshield wipers

3 breaths

pada gustasana with strap
resting OM

sukasana side bending

tadasana
forward fold
uttithatadasana
tadasana

gratitude meditation
YAM

shoulder shrugs
shoulder openers with strap

tadasana
HAM

1/4 sun salutation
tadasana

1/2 sun salutation
easy lunge salutes
tadasana with shiffman pause

lunge salutes with vinyasa hips and crescent pose

balasana

sphinx/seal
balasana

cat/cow/barrell

plank
downdog
plank
baby cobra
locust
locust variation

downdog

uttanasana

warrior II dance with wide leg forward fold

windshield wiper

bridge x2

easy spine twist or twisted root
rest
other side

savasana

sit
OM
Namaste!

Yoga Blue: Spacious and Free: 5.21.11

Legs up the wall
supine shoulder openers
OM

eye of the needle at wall
baddha konasana at wall

supine rest with pranayama
windshield wiper

sukasana spine rock, forward fold and side stretch

cat
cow

sphinx/seal

tadasana
forward fold
uttithatadasana
tadasana

shiffman hokey pokey

tadasana
YAM

lunge salutes with crescent and hamstring stretch

baby cobra
locust
locust variation

balasana

downdog
balasana
downdog

uttantasana
tadasana

little tree
tree or little tree

malasana

navasana x2

bridge

easy spine twist

supported savasana

sit
OM
Namaste!

Stiff White Guys: Mantra of Gratitude: 5.21.11

On bricks:
OM
A
O
M
OM x3

Cat/cow flow
balasana

sphinx/seal
balasana

sukasana side bending

tadasana
forward fold
uttithatadasana
tadasana

shoulder shrugs, shoulder rolls

tadasana
1/2 sun salute
tadasana
lunge salutes with hamstring stretch

baby cobra
locust
locust variation

downdog
locust variation
downdog

tadasana

little tree

forward fold
malasana

navasana play

bridge
rest with gratitude meditation

easy spine twist

sit
OM
Namaste!

Vinyasa Basics: Prana. 5.19.11

I forgot to post yesterday because I got caught up in the delight and excitement of the birth of my little brother and wife's first born! Yipee!

This is what I remember..the stronger vinyasa pieces (three leg dog, three leg plank, three leg updog), came spontaneously as a counterbalance to the deeply focusing breath work.

windshield wiper

eye of the needle

shimmy

pranayama with attention to the movement of air in the nostrils

sukasana side bending

cat
cow
balasana

plank
downdog

easy side plank

plank
downdog

uttithatadasana
tadasana
shoulder openers/shoulder shrugs
uttanasana variation
tadasana
gratitude meditation


lunge salutes with vinyasa to open hips and low crescent pose

baby cobra
locust

balasana

side plank play

downdog

tadasana with feet pressing and nostril awareness

lunge
side angle
trikonasana
bound side angle
three leg dog
three leg plank
three leg cobra/updog
downdog
balasana

tadasana
shiffman pause
other side standing sequence

balasana
ardha matsendrasana
table top
other side

bridge x2

windshield wiper

savasana with nostril awareness breathing

savasana

sit
OM
Namaste!

11th Step Meditation. Pranayama. 5.19.11

tadasana

shiffman hokey pokey sytle wake up

uttitha tadasana with side bending
uttanasana variation with shoulder opener and hamstring stretch

malasana

windshield wiper

eye of the needle

supine pranayama feeling the movement of the breath in the nostrils

sukasana side bending
sukasana neck rolls
OM

Sit (20 mins)
9 OM's

read sutra 2.49-2.51 (pp. 105-107 in Ravi Ravindra's The Wisdom of Patanjail's Yoga Sutras)

discussion (What is pranayama was asked and 'isn't it one of the limbs of yoga'). Briefly discussed the 5 yamas, 5 niyamas and the other 6 limbs (8 total) for context.

We really liked "When the breath is focused on different parts of the body, those parts are energized with the subtler and subtler comoponents of prana, producing subtle sensations inside. We have a priviledged postiion with respect to the processes which take place within our body and we can become aware of the subtle changes which take place inside". We as a group expereinced this firsthand in our practice.

For people recovering from addiction, this is an exciting find indeed, as active addiction takes one as far away from feeling the body as humanly possible!

We also marveled that the word 'breath, life force, and spirit' are the same in many languages.

Vinyasa Basics: Expanding MInd, Joyous Heart. 5.17.11

Most people hold tension in their hips and shoulders. Our play to day was to open these predominate areas, and peak in a yin style frog pose, exposing the holding in the mind. Beneath it all we tapped the eternal nature of joy in the heart.

impressing the heart at the wall
shoulder openers on bricks
rest

hamstring stretch with 'hinged knee' method at wall
supta pada gustasana with strap

sukasana side bending

sukasana quarter sun salutes

qi gong body tapping

malasana
uttanasana with hamstring stretch
uttithatadasana
tadasana

lunge salutes with low crescent
balasana
sphinx
other side
cobra/locust
locust variation
balasana

barrell roll

plank
dowdog
uttanasana
tadasana

lunge
hammock
squirt
prasarita pada gustasana
horse
wide leg forward fold
lunge
vinyasa
other side

balasana

frog play x3

bridge with leg extension
bridge

shiffman pause

twisted root

supported savasana

sit
OM
Namaste!

Prototypes Women's Center: Counterposing stress. 5.16.11

When I walked into our room today, I had 5 (out of 15) women tell me why they can't do yoga today (one was on their cycle, one was having a 'really really' bad day, one was tired, one had arthritis, and one had recently just given birth (with some complications). This allowed the 'pain' conversation to take place with some direct context.

We started with breathing..everybody could do that. After a 10 minute opening pranayama exercise, the question became, 'how do you feel now", with corresponding answers, 'calmer, sleepier, less in my head, and a defiant 'no difference'. The practice as a teacher is to be supportive of all the experiences, believe them, and honor each person in their effort to speak their truth and put words to the unexplainable grace that comes with feeling ANYTHING as a newly sober human being.

"This is 'yoga' and you all are doing it". The relief in the room was immense.

Many of the women returned to sitting/supine after the first sequence of Warrior 1. The favorites of the day are Crazy 8's (always), and our Navasana play where we amped up the practice of lowering towards the ground and hovering several times. Interesting that this was technically the more strenuous postures of the practice, but by this point in the sequence, somewhere their guards had been lowered and fun was evident in our practice together. We all plopped on the ground and giggled! This was the last thing I was expecting from a group where many didn't even want to get on the mat.

I continue to be amazed and inspired in the magic of the yogic practices, including the practice of attempting to teach it.

sukasana -check in

supine 3 part breath
sukasana check in

sukasana side bending x2
shoulder shrugs

tadasana
forward fold with hamstring stretch
uttithatadasana
tadasana

crazy 8's (almost too much energy here so we also did..)
shiffman hokey pokey

warrior II dance
wide leg forward fold
other side
tadasana

warrior II
peaceful warrior
side angle
forward fold
other side

tadasana
malasana

navasana play
navasana play II

texas star

bridge x2

easy spine twist

savasana

sit
Namaste

Prototypes: Brain,addiction, and recovery: Safety in the yamas. 5.16.11

We reviewed the perpetual question of "Am I Safe", and explored the yamas as natural stirrings in the heart when we feel safe. Unwinding layers of beliefs is the work, and practicing yamas (and niyamas), can assist us in learning some of the flavors of safety.

Daily Word "Expanded View" reading.
What does this mean to you, and how does it relate to our study of the brain, addiction, and recovery?

Review of SNS, PNS, and the thoughts that activate inclination towards stress or peacefulness.

Breathing mediation (3 mins)
discussion: What's happening in there?

Overview of Yamas

Since there was big questions about Brahmacharya and 'alighnment with creative force", we did a visual meditation to help bring a feeling tone of brahmacharya.

Silence (3 mins)

sign papers
1:1

Stiff White Guys: Aligning from the inside out. 5.15.11

Supine 3 breaths

Windshield wiper

Eye of the needle

Sukasana side bending

sukasana sun salutes

tadasana
shoulder shrugs
shoulder rotation
uttanasana variation

tadasana
YAM

simple lunge salutes with bricks

tadasana
lunge salutes with cresent pose
exiting to balasana

table top balance play

plank
downdog

tadasana
OM

warrior II dance
wide leg FF
other side
wide leg FF

baby tree

tadasana
LAM

warrior II
side angle
trikonasana
forward fold with twist
other side

tadasana
gratitude meditation

forward fold
malasasana

bridge x2

easy spine twist

supported savasana

sit
OM
Namaste!

Yoga Blue: Notice how you actually feel. 5.14.11

Practices to turn our attention inside, sutra 1.35 asana, and pranayama practices to help anchor our attention to how it actually feels. We played with finding comfort in internal alignment with ourselves.

heart opener over bolster
shoulder openers
windshield wiper
rest

eye of the needle

cat
cow
side cat/cow

balasana
puppy dog

plank
downdog

plank
sphinx/seal

uttanasana
malasana with heart opener
uttanasana
uttithatadasana
tadasana

YAM

simple lunge salutes using bricks

baby cobra
locust variation
locust variation 2
balasana

plank
downdog
uttantasana
utkatasana
tadasana
OM

lunge salutes with crescent and hamstring stretch

locust
locust variation

balasana
plank
downdog

tadasana

shoulder rolls
uttanasana variation

guitar hero arms

tadasana

little tree
tree

uttanasana
malasana

windshield wiper

bridge x2

easy spine twist

supported savasana

sit
OM
Namaste!

Vinyasa Basics: Aligning with apraigrapha. 5.10.11

Taoist cycle of creativity, taking cues from gentleness, kindness, honor and respect to help find aparigrapha, the yama of the heart.

sit
gratutide meditation
OM

eye of the needle

cat
cow
balasana
puppy dog

hip circles

plank
downdog
uttanasana
uttithatadasana
tadasana

shoulder shrugs
shoulder rolls
uttanasana variation

tadasana
YAM

lunge
twist
hammock
crescent
downdog
sphinx/seal
balasana
downdog
other side

uttanasana
utkatasana
tadasana
RAM
YAM

lunge
hammock
horse
squirt
prasarita padatadasana
lunge
vinyasa
tadasana

other side with squirt variation and chinese splits

vinyasa
balasana

frog play x3

easy spine twist

supported savasana

sit
OM
Namaste!

Yoga Blue: Easy Bridge Pose: 5.7.11

We worked our way to bridge pose (request) by practicing the feeling tone of aparigrapha through the practice.

Supported bridge pose
OM
rest

sukasana side bending x2

malasana
uttanasana
uttithatadasana
tadasana

YAM

lunge salutes with crescent pose
downdog
sphinx/seal
balasana

wall cobra
wall dog
wall forward fold

tadasana
lunge
hammock
warrior II dance
wide leg forward fold
warrior II dance other side
forward fold
malasana

navasana play

windshield wiper

bridge x2

easy spine twist

supported savasana

sit
gratitude meditation
OM

Namaste!

Prototypes Women's Center: Inside Job. 5.5.11

We started with a guided meditative breath today, as there was a lot of emotional turmoil happening (more than usual). A few minutes of breathing calmed the whole energy of the room quickly, and got them very focused on their interior world. There was a lot of commentary today about how they actuallly felt.

It was the perfect opportunity to offer ease and grounding as an inside job!

Supine
Breath of golden thread

Supine shoulder openers
Windshield wipers

Sukasana side bend x2

Malasana
Uttanasana
Uttitha tadadana
Tadadana

Crazy 8's

Lunge
Crescent
Downdog
Plank
Sphinx/seal
Balasana

Plank
Downdog
Tadasana
Other side lunge salute

Locust
Locust variation

Balasana

Demo side plank

Side Plank play

Downdog
Plank
Cobra

Windshield wiper

Bridge x2

Twisted root

Savasana
Sutra 1.2

Sit
1:1 Sign papers

11th Step Meditation. OM. 5.5.11

We are interested in chanting. So we're starting with what is said to be the most powerful..OM. (And it happens to be simple, too!)

Baddha konasana

Pada gustasana with twist and side bend
Table Top
Paschimotadasana

Malasana
Forward fold
Uttithatadasana

Shoulder rolls
Forward fold variation

Eye of needle

OM
A
O
M
OM x9

Sit

Read sutra 1.271.29 and commentary by Ravi Ravindra in "The Wisdom of Patanjali's Yoga Sutras"

Share

Sit
OM

Vinyasa Basics: Soft Grip, Kind Heart. 5.5.11

Practicing apariprapha with taoist cycle of creativity: gentleness and kindness.

Impressing the heart
shoulder openers
Rest

Sukasana side bending

Malasana w/ cowboy negociation

Forward fold with hamstring stretch
Uttitha tadasana
Tadasana

YAM

Lunge
Twist
Hammock
low crescent
other side

Sphinx/seal
Balasana

Plank
Downdog
uttanasana
tadasana

Shoulder rolls
Uttanasana variation

Tadasana

Lunge
Hammock
Horse
Prasarita Padatadasana
Lunge
Vinyasa with locust play

Other side with Chinese splits play and twist

Vinyasa

balasana

Windshield wiper

Ab play with extended legs
Vinyasa

Downdog Lunge play to lunge
Pigeon
Vinyasa with revolved dog
Other side

Ardha matsendrasana

Supported savasana

Sit
Namaste

Sweet Vinyasa: Loosening the grip on barriers within. 5.4.11

Rumi writes, "Our task is not to seek for love, but find within barriors we have built". We played with the alignment of Rumi's quote with aparigrapha, the yama of heart.

On bricks
A
O
M
OM x3

cat
cow
balasana
puppy dog

plank
downdog

plank
sphinx/seal

balasana

plank
downdog
uttanasana
uttitha tadasana
tadasana

meridian massage

tadasana
YAM
lunge
hammock
low crescent
three leg dog
other side

tadasana
shoulder rolls
uttanasana variation with shoulder opener

tadasana
OM
lunge
hammock
warrior I dance
eagle arms
eagle
warrior III
standing splits

vinyasa
other side

balasana

cobra-frog twist play

balasana

eye of the needle

bridge x2

gratitude meditation

OM
Savasana

sit
OM
Namaste

Vinyasa Basics: Heart and Hamstrings: 5.3.11

Request for post-hike hamstring stretch. Also playing with aparigrapha.

impressing the heart against the wall
impressing the heart shoulder opener
supine rest

padagustasana and revolved padagustasana with strap at wall

cat
cow
hip circles
balasana

plank
downdog

plank
sphinx/seal
cat
balasana

plank
downdog
uttanasana
uttithatadasana
tadasana

shoulder rolls
uttanasana variation with shoulder opener

tadasana
lunge
hammock
low crescent
3 part hamstring stretch

dowdog
other side

uttanasana
utkatasana

tadasana
YAM

lunge
hammock
horse
squirt
prasrita padatadasana
lunge
vinyasa with cobra variations (2)
balasana

virasana with shiffman pause

tadasana

other side

frog play x3

bridge x2

twist

supported baddha konanasana
supported savasana

sit
OM

Namaste!

Sweet Vinyasa. Aparigrapha. 5.2.11

We played in the anahata and with the corresponding yama aparigrapha.

Heart opener over bolster
OM
windshield wiper

rest

(meant to do eye of the needle, but moved on for time's sake)

cat
cow
barell roll

balasana

plank
downdog

sphinx/seal

cat
balasana

plank
downdog

tadasana
shoulder rolls

forward fold variation with arms behind back

1/4 sun salute
rest
free form 1/4 sun salutes
tadasana
YAM

lunge
twisted lunge
hammock
low crescent
three leg dog
plank
baby cobra
locust
locust variation

cat
downdog
other side

uttanasana
utkatasana
tadasana

shiffman pause

lunge
hammock
warrior II dance
trikonasana
extended side angle
vinyasa

other side

balasana variation

toe stand

tadasana

forward fold
downdog

pigeon
mermaid prep
vinyasa
other side

vinyasa

balasana

camel play

twisted root

supported savasana with gratitude meditation

sit
OM
namaste!