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!