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!