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