Vinyasa Basics: Celebrating Surrender. 3.31.11

We played with Sutra 1.12 abhyasa vairagyabhyam tan nirodhah, with particular emphasis on Vairagya.

sukasana
spine rock
forward fold
other side

sukasana twist

cat/cow
balasana
puppy dog

balasana

sphinx/seal

balasana

malasana
uttanasana

malasana with cowboy negociation
uttanasana
uttithatadasana
tadasana
YAM

lunge
hammock
low crescent
downdog
baby cobra
locust
windshield wiper
cat
balasana
balasana variation

plank
downdog

other side

uttanasana
utkatasana
tadasana
RAM

lunge
hammock
warrior II dance
trikonasana
lunge
three leg dog
vinyasa
other side

pigeon
vinyasaa
other side
releasing to supine

bridge x2

twisted root

savasana

sit
OM
Namaste!

11th Step Meditation. A matter of attention. 3.31.11

Ravi Ravindra, The Wisdom of Patanjali's Yoga Sutras, p173 (in his chapter titled 'May We All be Blessed into Usefulness".

"Everything, both what we find pleasant and what we find unpleasant, happens mechanically according to the laws of nature inside us as well as outside, and will continue this way. If we do not bring an active attention, we are only objects affected by the play of forces. If we do bring active attention, the forces still operate, but as we become more and more aware of them we can participate in the vast play of Prakriti with more consciousness".

windshield wiper

eye of the needle
twisted root
other side

sukasana side bending

paschimotadasana

sit 20 mins

read P. 173-176

share

sit
OM
Namaste!

Prototypes Women's Center: Soft Belly. 3.28.11

A question about 'what do you mean by softening the belly' set the tone for our class today. It was about relaxing enough to be yourself. Several were brand new to yoga. It is always fun to watch the suprise and delight of the practice of yoga.

After Namaste peeps stayed quiet and hung around for a while. They were in no hurry...

Supine
3 part breath awareness with hands

Sukasana side bending

Tasasana
Uttanasana

Guitar hero arms (new name today)

Standing neck stretches with arm curls
Heart tapping

Simple Lunge salutes

Downdog
Sphinx
Windshield wiper
Rocket cat
Balasana
Plank
Downdog
Uttanasana
Tadasana

Soft belly question. Relax the grip

Lunge salutes with crescent and hamstring stretch sequence

bridge x2

seated twist

savasana

sit
Namaste
1:1 sign papers

Vinyasa Basics: Patience, Practice and Grace. 3.29.11

We used the AUM as a anchor to explore the four levels of consiousness *Walking, Dreaming, Deep Sleep, and , the Fourth/silence, as well as the conscious and gross, unconscious and subtle, and subconscious and causal. We played with sutra 1.2 as an awakening, sutra 1.34 to feel the subtle, and the aspect of grace in opening. Willingness, not will, and practices as preparation for waking up.

I was inspired this this idea of patience in working with the women of Prototypes yesterday who said 'Hurry..next side!' as we paused between sides to feel the flow of prana. It reminds me of my own impatience! I am grateful for Ravi Ravindra's interpretation of the Upanishad of the teachings which come to us as a matter of grace. It is our part to show up.

I've been wanting to share the supine half virasana piece for months and holding back with an (semi conscious) fear of failing, and today..it came out! We all survived!!!

OM on bricks
A
O
M
OMx3

cat
cow
balasana
sphinx/seal
balasana

easy side plank
balasana with gratitude meditation
other side easy side plank

plank
downdog

uttanasana
malasana
uttithatadasana
tadasana

qi gong standing twist

tadasana
YAM

lunge
hammock
low crescent
pyramid
lunge
downdog
other side

uttanasana
utkatasana

tadasana
OM
lunge
twist
warrior I
eagle arms
eagle
warrior III
standing splits
lunge
vinyasa

balasana

plank

vinyasa

tadasana
second side warrior I-Warrior III series

balasana

half virasansa with forward fold
supine half virasana with optional knee to chest

happy baby
bridge

rolling to vinyasa

other side

twisted root

knee to chest/happy baby

savasana

sit
OM
Namaste!

Yoga Blue: Unbroken. 3.26.11

Inspired by the Rumi quote, “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built", our practice tonight focused primarily in heart opening practices (postures, chanting YAM, gratitude meditation, sutra 1.33, taoist cycle of creativity) to assist in honing in awareness to blocks in the heart.

Heart opener over bricks
supine rest

sukasana side bending

uttanasana
malasana
uttithatadasana
tadasana
YAM

anahata tapping

easy lunge salutes

sphinx
windshield wiper

balasana

plank
downdog
uttanasana
tadasana

lunge salute swith low crescent and hamstring stretch
baby cobra
locust variation
balasana

plank
downdog
uttanasana
malasana

cowboy negociation

uttanasana
tadasana
YAM

lunge
warrior I
three leg dog
cobra
balasana
plank
downdog
tadasana
gratitude meditation
other side

roll to supine
eye of the needle

simple twist (or twisted root)

supported savasana

sit
OM
Namaste!

Aligning with Satya

We played with finding elements of the earth, air, ether, and fire.
(ran out if time to talk about water!) and the second Yama Satya as
alignment, noticing the quiet as we align closer to our truth within.

Sutra 1.2 especially chitta as heart-mind, 3.34

Kneeling on bricks
Om
A
O
M
Om x 3

Shoulder rolls

Neck Stretches
HAM

cat
cow
balasana
puppy dog

eye of the needle

sukasana side bending

tadasana
uttantasana
malasana
uttanasana
uttithatadasana
tadasana
LAM

simple lunge salutes
downdog
plank
sphinx
windshield
balasana

plank
downdog
uttantasana
utkatasana
tadasana
RAM

lunge
hammock
cresent
dowdog
baby cobra
locust
locust variation/bow
balasana
plank
downdog
uttanasana
utkatasana
tadasana
YAM
other side

from balasana
toe stand
tadasana
gratitude meditation
walking meditation
tadasana
lunge
hammock
warrior II dance
vinysasa
other side
from vinyasa

bridge x2

twisted root

savasana

sit
OM
Namaste!

11th Step Meditation. Attention, Search and Surprise. 3.24.11

Kneeling on 2 bricks
Spine rolls
Neck stretches

Cat/cow
Balasana

Easy side plank

Eye of the needle

Sit

Read commentary "May we be Blessed into Usefulness" p 173-175 Ravi Ravindra "The Wisdom of Patanjali's Yoga Sutras".

Share

Namaste!

Vinyasa Basics: Seeing from the Heart. 3.22.11

Sutra 1.2, 1.3, avidya, sutra 3.34


Sukasana
anahata meditation
YAM

sukasana twist

paschimotadasana
table top
paschimotadasana

cat
cow
puppy dog
balasana

plank
downdog

uttansana
malasana with heart stretch
uttanasana
uttithatadasana
tadasana
OM

simple lunge salutes
sphinx/seal
toe stand

tadasana
lunge
hammock
lunge
downdog
baby cobra
locust
other side

uttansana
utkatasana
tadasana
RAM

lunge
warrior 1 dance
three leg dog
downdog
pigeon
mermaid prep
supine tree
bridge

rolling to downdog
uttanasana
utktatasana
tadasana
other side standing warrior series

from bridge

windshield wiper
simple eye of the needle
twisted root
other side

savavasana
sit
OM
Namaste!

Prototypes Women's Center: Avidya. 3.21.11

When I walked in the room today, one of the women asked, "What is Namaste?". This lead into a discussion about 'seeing clearly'. Some of the women could connect with the concept of seeing clearly through their own experience in recovery..by acknowledging their perceptions of people, places, and things today as compared to when they first walked into the door at Prototypes.

Recovery, like yoga, is the process of clearer and clearer seeing.

"Namaste circle" and discussion:
meaning of Namaste
clear seeing

supine
3 leg postions, choosing the most comfortable

sukasana side bending

tadasana
forward fold with hamstring stretch
tadasana

simple lunge salutes
uttanasana
utkatasana
tadasana

lunge
twisted lunge
downdog
uttanasana
tadasana
other side

downdog
sphix
seal

eye of the needle

easy spine twist

supine pranayama
savasana

namaste closing circle and discussion
How do you feel?
Namaste!

Yoga Blue: Alignment from Within. 3.19.11

Avidya, Sutra 1.2, 2.30 ahimsa, or non-violation as translated by Ravi Ravindra, 1.34, 1.35, 1.1, elements and bijas of heart and manipura.

We played with physical alignment, alignment with the elements, and alignment with breath to map our internal world and feel ahimsa from the inside out.

sukasana
sit (3 mins)
anahata breath
OM

cat/cow vinyasa
balasana
puppy dog

plank
downdog

easy side plank

balasana

uttanasana
uttithatadasana
tadasana
OM

shoulder shrugs
pitcher arms
shoulder opener with strap
forward fold with strap (hamstring option)

tadasana
YAM
easy lunge salutes
uttanasana
utkatasana
tadasana
RAM

lunge
hammock
twisted lunge
low cresent
downdog
uttanasana
tadasana

gratitude meditation

other side
balasana

sphinx/seal
baby cobra/locust
locust variation

balasana
transition to supine

bridge x2

easy spine twist/twisted root

savasana
sutra 1.1

sit
OM
Namaste

11th Step Meditation. YUJ and connection. 3.17.11

One of our regulars is undergoing surgery this morning. We spent a few moments at the beginning of class in silence, in his honor, and sending our prayers to him. We spoke of yoga, 'yuj' as connection with others, with ourselves, and felt into the space of 'we are all connected'.

We read sutra 1.30, the obstacles to practice, again connecting to our commonalities. We spoke about the practice of yoga, the practice of 12 step, and other spriritual practices, and how showing up 'one day at a time' helps us.

I'm not sure ending the 'asana' portion of the practice in tadasana exactly works energetically, so given another chance at the sequence, I would bring peeps down to the floor before settling into a seat.

sukasana
silent prayers for our friend

sukasana side bending

cat/cow vinyasa

balasana
plank
downdog with breath and freeform stretch

uttantasna
malasana

uttithatadasana
tadasana

sit

read

share

OM
Namaste

Vinyasa Basics: Hips and Shoulders. 3.15.11

Hips and shoulders, shoulders and hips! Straightforward class. Chanting and sutra study seemed out of character for who showed up this morning. Sweet space, quiet and private.

supine
windshield wiper
eye of the needle
twisted root
counter twist
rest
other side

malasana
uttanasana
uttithatadasana
tadasana

standing pitcher arm shoulder openers
shoulder shrugs
standing shoulder opener with strap
forward fold with strap
standing neck stretch

tadasana

easy lunge salutes
baby cobra
locust
cobra
balasana
other side

uttanasana
malasana
uttnasana
tadasana

lunge
twisted lunge
low lunge with crescent
downdog
locust
locust variation
other side
uttasana
utkatasana

tadasana
uttithatadasana
utkatasana
uttanasana
lunge
side angle prep
trikonasna
three leg dog
low lunge hip opener
vinyasa
other side

balasana
uttanasana
tadasana
lunge
side angle prep
trikonasna with wrap
half moon
standing splits
uttanasana
utkatasana
tadasana

other side

exiting downdog
vinyasa
balasana

ardha matseydrasana
cow face (or sukasana) with eagle arm stretch
paschimotadasana
other side

bridge x2

windshield wiper

savasasana

sit
Namaste!

Yoga Blue: Prana and Practice, Surrender and Grace. 3.12.11

Sutra 1.2, and had fun with sutra 1.12 Abhyasa viaragyabhayam tad nirodaha, mastery over the fluxuations of the mind through equal parts practice and surrender. As Ravi Ravindra is teaching, its a matter of grace, but we have to do our part and show up.

We settled into the practice, and with the help of some pranayama practices tuned into our interior landscape of feeling our breath and the subtle energy, sutra 1.34 and 1.35.

Heart opener over bricks
shoulder opener over bricks
supine rest

sukasana forward fold with side bending

uttanasana with hamstring warming stretch
uttitha tadasana
tadasana
YAM

simple lunge salutes
lunge salutes with crescent

baby cobra
locust
cobra
balasana

toe stand

downdog
uttanasana
tadasana

lunge
hammock
warrior II dance
trikonasana
extended side angle
pyramid
vinyasa
other side
balasana

eye of the needle
half happy baby
supine pigeon
rest

bridge
other side

twisted root or easy spine twist

supported savasana

sit
3td Step Prayer
OM
Namaste!

Prototypes Women's Center. Connection. 3.10.11

There was a large group today, and the mood was rowdy. It took a while to settle in, and when the yoga began to sink in a bit, the frantic energetic level dropped. I have some ideas of the why's and hows, but its less important to me at the moment. What interests me and continues to draw me in the most, is simply that it DOES.

We played with the 'meaning' of yoga as connection. Just telling the women that the root of yoga is 'yuj', meaning to yoke or connect, left them with one big yawn. It wasn't until we did some exercises directly feeling the subtle energy did it start to come alive. We also enlivened the theory by asking, 'why do you think the yogis had an emphasis on connection? What does it mean to you to be connected? Why might it be important to be connected? How does this (or not) play into recovery from substance abuse?

And we did some gentle poses too! Today was a 50/50 combination of interaction, and introspection.

check in with names and a feeling word (I am feeling...)

supine
pranayama feeling the breath in the collarbones, belly, low belly
rest

standing
notice! Do you feel different that when you walked in?

standing shoulder openers

forward fold yogi scientist experiment
toe torture
arch torture
forward fold

easy lunge salutes

lunge salutes with cresent pose

sphinx/seal
locust
locust variation

supine
windshield wiper
bridge x2

savasana

sit
Silent question: What do you feel most connected to right now?
Sharing: Some of the answers were: my butt on the earth, my kids, my feeling calm, and one said, "I don't understand, what do you mean by connection?" Note to self..let's take another run at this next class..
Namaste

1:1 sign papers

11th Step Meditation. Dispersions of Attention. 3.10.11

We read Sutras 1.30-1.32 and Ravi Ravindra's commentary in "The Wisdom of Patangeli's Yoga Sutras" about the hinderances to practice. We find this useful information for many reasons, one of which finding a common experience so we don't feel quite so separate and alone.

Sutra 1.30-Sickness, apathy, doubt, carlessness, laziness, indulgence, confusion, unsteadiness, and feeling stuck are the interruptions which cause dispersion of attention.
Sutra 1.31-dissatisfaction, despair, nervousness, and irregular breathing accompany this dispersion.
Sutra 1.32-dispersion is prevented by the practice of focusing on one truth (tattva)

Baddha konasana yin style

supine windshield wipers

eye of the needle with supine rock the baby pigeon

sukasana side bending

shoulder shrugs
neck rolls

sit

read

discuss

OM
Namaste!

Vinyasa Basics: Open with Willlingness not Will. 3.10.11

6th limb Dharana, Asana, 3rd limb, yama and niyama 1st and 2nd limb, with emphasis on ahimsa as traslated by Ravi Ravindra "non-violation".

Heart opener over bolster
pranayama-heart, belly, low belly
OM
shoulder openers
windshield wipers
long stretch

supine rest

eye of the needle

sukasana side bending

malasana
uttanasana
uttithatadasana
tadasana

shoulder shrugs
standing shoulder openers

tadasana
YAM

easy lunge salutes

tadasana
lunge salute with cresent pose
baby cobra
locust
cobra
other side lunge salute with cresent pose
balasana
uttanasana
utkatasana
tadasana

lunge
hammock
warrior II dance
vinyasa
other side

bridge x2

twisted root

savasana
sit
OM
Namaste!

Vinyasa Basics: Tapas and Transformation. 3.8.11

The studio was a bit chilly today, so we did a more heating practice. It seemed like a congruent time to talk about tapas and transformation, sacrifice and practice. We took time to feel the heat and movement of the subtle energy, and noticed by comparison, how cold and lifeless things can appear. Sutra 1.2, 1.12, seeing and hearing beyond the eyes, sacrifice as 'making sacred', preparing the body to receive teachings.

We also played with the elements and bija sounds of the muladara, manipura, anahata, and vishuddi as well as celebrated Shiva, God of Transformation, who dances with one foot on the demon of forgetfulness.

Tibetian heating breath
OM

heart tapping
YAM

lunge salutes
vinyasa

balasana
cat/cow

toe torture
downdog
arch torture
downdog

uttanasana
utkatasana
uttithatadasana
RAM

lunge
twisted lunge
hammock
horse
vinyasa
tadasana
LAM

other side standing sequence #1
balasana
toe stand
tadasana

standing side stretch
neck stretch
HAM

lunge
twisted lunge with quad stretch
hammock
warrior I dance
vinyasa
other side

balasana

supine windshield wipers
eye of the needle with supine pigeon pose

savasana

sit
OM
Namaste!

Yoga Blue: Alignment with Pratyahara. 3.5.11

We used the elements of the chakras to create an internal map and played with feeling our 'demons and gods', as Buddha would say, on the inside (thank you for the Buddha reference Ravi Ravindra). We played with softening ourselves and finding a more compassionate relationship with ourselves on the inside with the corresponding idea of softening ourselves to the world.

This idea of correspondance is a new way of looking at things that I am learning from Ravi Ravindra's lecture series this month at Krotona.

Kneeling on bricks
OM
A
O
M
OM

cat/cow
balasana
puppy dog

plank
downdog
uttanasana
malasana
uttithatadasana
tadasana

OM
tadasana
LAM

easy lunge salutes

utkatasana
tadasana
RAM
YAM

lunge salutes with cresent

baby cobra
locust
cobra
other side


balasana

plank
downdog
uttantasana
tadasana

lunge
hammock
warrior II dance
forward fold
warrior II dance other side
forward fold
lunge

sphinx/seal
locust
locust or bow

balasana

side saddle side stretch and twist

bridge
sacrum meditation
heart meditatation

easy spine twist

supported savasana

sit
OM
Namaste!

Vinyasa Basics: 5 elements and the 5th limb, Pratyahara.2.3.11

Pratyahara, the 5th limb of Patanjali's 8 limb path (sutra 2.54). It is usually defined as removal of the senses, but I like Kira's teaching of 'turning the senses inward". Our practice had attention to finding the elements internally, and playing with the notion espoused in the Upanishads of correspondence, as we are learning from Ravi Ravindra in his series at Krotona.

Yoga gives us new ways of seeing (vidya), and we referenced the Warrior I dance to Shiva, who dances with one foot on the demon of forgetfulness.

We chanted various seed sounds throughout the practice.

kneeling on bricks
OM
A
O
M
OM

cat
cow
balasana
puppy dog

balasana variation
plank
downdog

uttanasana
malasana with heart opener
uttithatadasana
tadasana

YAM
easy lunge salutes with bricks

baby cobra
locust
cobra

downdog

uttanasana
utkatasana
tadasana
RAM

lunge
twisted lunge
hammock

locust
locust variation
other side

balasana
toe stand
tadasana
LAM

uttanasana
walk forward downdog
lunge
warrior I
eagle
warrior III
three leg dog
pigeon
mermaid prep
three leg dog
revolved dog

vinyasa

balasana
other side

twisted root

savasana

sit
OM
Namaste!

11th Step Meditation: OM. 2.3.11

Sutra 1.27: Om is the expression of Ishvara. We didn't have very much discussion this morning, but we played with chanting the 4 parts of the OM.

Baddha konasana (butterfly) yin style

eye of the needle

sukasana side stretch

sit 20 minutes

read

share

OM
A
O
M
OM

Namaste!

Vinyasa Basics: Creating space for the Vrittis. 3.1.11

Sutra 1.2, especially chitta as 'heart mind' and nirodaha as 'mastery'. We played with the 5 elements (earth, water, fire, air, ether), and feeling into spaciousness within.

kneeling on bricks
A
O
M
OM

cat/cow
balasana
puppy dog

easy side plank

balancing tabletop with heart opener

plank
downdog

uttanasana
malasana
uttithatadasana
tadasana

lunge
twisted lunge
low cresent
downdog
baby cobra
locust
cobra
other side
uttanasana
utkatasana
uttithatadasana
tadasana

RAM
YAM
lunge
warrior I
three leg dog with hip opener
baby cobra
locust
locust variation
balasana with ajna meditation

toe torture

other side lunge/warrior sequence

tadasana
YAM
warrior I
eagle arms
eagle
warrior III
pigeon
vinyasa
other side

from pigeon
supine tree

twisted root

savasana

sit
OM
Namaste!