Sweet Vinyasa: you are love: 12.26.12

We did our best to find what happens when we release habitual patterns of tension. The alignment that comes into view is that of love.

windshield wiper

supine pada gustasana with strip using strap

cat/cow/barrel roll

easy side plank with inner thigh stretch and flying dog

plank
downdog
uttanasana with twist

uttithatadasana
tadasana with shoulder rolls
uttanasna variation
uttithatadasana
tadasana

lunge
twisted lunge
hammock
warrior II dance
low crescent with hamstring stretch
vinyasa with baby cobra and locust
other side

downdog

side plank play

puppy dog

baddha konasana

reclining buddha with shoulder opener

restorative heart opener over bolster/savasana

sit
OM
Namaste

Sweet Vinyasa: A Piece of Quiet: 12.24.12

A gentle practice today to remember the satisfying joy of peace and quiet.

Kneeling on bricks
OM
A
O
M
OM x3

cat/cow
dancing reindeer

easy side plank

plank
downdog play
downdog

uttanasana
twist
uttithatadasana
tadasana
OM
YAM

lunge
twisted lunge
hammock
warrior II dance
low crescent
uttanasana
tadasana
other side

downdog
baby cobra
locust
balasana

plank
side plank play

uttanasana
tadasana

tree

uttanasana
malasana
baddha konasana

reclining Buddha

bridge

twisted root

savasana

sit
OM
Namaste!

Sweet Vinyasa: Love and Longchempa: 12.17.12

We cultivated our ability to widen/broaded/deepen/expand our view to assist us in our seeing. We leaned in on Erich Schiffmann's definintion of love as "the willingness to recognize that which is real", on Ravi Ravindra's comment "seeing is the key ingredient in love" and Longchempa's view of our "precious body as a unique occasion at the right juncture".

windshield wiper

supine stretch
rest
OM

supine pada gustasana and twist with strap

sukasana side bending

malasnaa
uttanasana
uttithatadasana
tadasana

YAM

lunge
twisted lunge
hammock
triangle
side angle
pigeon variation
three leg dog
plank
baby cobra
locust
locust variation
plank
barrel roll
downdog
other side with skandasana

baby cobra
locust variation

supine shoulder opener
cobra
other side

balasana

camel play

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: practicing peace and quiet. 12.19.12

We practiced aligning with peace and quiet as a way to cultivate inner joy. One of the inspirations for this practice is the Christmas Carol "Joy to the World", specifically the line, 'let every heart, prepare Him room".

on bricks
OM
A
O
M
OM x3

cat/cow/barrel roll
dancing reindeer

balasana
puppy dog

easy side plank
side twist
other side

plank
downdog

uttanasana
uttithatadasana
tadasana
uttanasana variation
tadasana variation
tadasana

lunge
twisted lunge
hammock
warrior II dance
pigeon variation
three leg dog
downdog
plank
baby cobra
locust
locust variation
plank
downdog
other side with skandasana play and chinese splits

vinyasa with locust variation

tadasana with balancing breath play

uttanasana
malasana

navasana play

bridge
supported bridge

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Willing to See: 12.12.12

Erich Shiffmann's working definition of love is  'Willingness to recognize that which is real". Avidya, according to the yogis, is our main ingredient in suffering. We played in the space of courage and willingness to look closer. We practice this a lot because it is a continual effort, an today we emphasized the simplicity of this lesson more than normal with a backdrop of easy asana, breathing and the seed sound mantras of YAM and OM.

windshield wiper

eye of the needle
half happy baby

cat/cow/barrell
balasana
OM

easy side plank
twisted half dog
other side

balasana variation with toe torture option

plank
downdog play

uttanasana
uttithatadasana
tadasana variation with heart opener
uttanasana variation
uttithatadasana
tadasana with centering pose
YAM

lunge
warrior I dance
pyramid
three leg dog
baby cobra
locust
other side
baby cobra
swimming cobra
plank
downdog

tadasana with sama breath play

dancer's pose

uttanasana
malasana
baddha konasana

centering easy navasana

bridge

twisted root

settling choice

savasana

sit
OM
Namaste meditation
Namaste

Sweet Vinyasa: Enjoy the view: 12.10.12

Fresh off a 4 day workshop with Erich Shiffmann the freshest information bubbling up is a practice that supports enjoying the view of yourself. This takes practice, practice, practice, and then more practice (abhyasa).

We moved, breathed and mantra-ed to cultivate a relaxing of our habitual avidya.

windshield wiper

eye of the needle
half happy baby with lunge option
other side

cat/cow
balasana

easy side plank
half dog twist
other side

balasana
balasana variation

plank
downdog
uttanasana
uttithatadasana
uttanasana variation
uttithatadasana
tadasana
YAM

lunge
twisted lunge
hammock
warrior II
three leg dog
vinyasa with baby locust and locust variation
balasana
other side

tadasana with sama breath play

dancer's pose

uttanasana
malasana

bridge

twisted root

wiggle room

savasana

sit
OM
Namaste

Sweet Vinyasa: Lookng through eyes of love: 12.5.12

Ravi shared that looking is the key ingredient in love. We played in the space of looking to investigate Krisha's advice to Arguna "no learning can happen without love".

The bottom of the exhale was of particular interest

pavrita janushirsasana with twist and side bend

sit (2 mins)
YAM

slow, centering release to supine

eye of the needle
half happy baby
other side

supine pranayama 4 part breath
hanging at bottom of exhale

OM

malasana with neck release
uttanasana
uttithatadasana
tadasana

repeat

shoulder investigation, up and down, forward and back, side to side

uttithatadasana
uttanasana
lunge
twisted lunge
hammock
warrior II dance
pigeon
vinyasa with baby cobra and locust
balasana
plank
downdog
crow
uttithatadasan
tadasana

Other side
 resting in crocodile

Quiet heart tree

uttanasana
malasana

windshield wiper
twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Shirsasana, Asteya, and Love. 12.3.12

Going upside down can be disorienting. We practiced feeling supported and moving from a calm heart to assist us in our actions.

sukasana
"yogi's botox"

cat/cow
balasana
puppy dog

easy side plank

balasana
seated shoulder rolls

even cowgirls get the blues x 3

shoulder rolls

plank
downdog

downdog play

uttanasana
uttithatadasana
uttanasana variation
tadasana

sama breath play in tadasana
YAM

lunge
twisted lunge
hammock
low crescent
hamstring stretch
other side

balasana

set up for 3 block headstand
demo

3 block headstand play

windshield wiper

eye of the needle
twist
other side

savasana

sit
OM
Namaste

Sweet Vinyasa: Manos-the measuring mind: 11.28.12

We experimented with the effects of surrendering and devoting ourselves to our center, finding it quieter there.

sit
seated forward fold
gentle seated backbend
other side
YAM

cat
cow
barrell
puppy dog
sphinx

easy side plank with variations and flying dog

plank
downdog

downdog variations

lunge
downdog
lunge
downdog
uttanasana
uttithatadasana
uttanasana
tadasana

second set

tadasana

pranayama experiment finding sama and sutra 1.2

lunge
warrior I
pyramid
downdog
baby cobra
locust
downdog
other side

tadasana

experiment looking from the belly

forward fold
malasana

windshield wiper

eye of the needle
twist
other side

savasana

sit
OM
Namaste

Sweet Vinyasa: Quiet Heart

We played to find the depths of our waters within, finding a feeling tone of balancing earth and air, and exploring sutra 1.12.

Legs up the wall "waterfall style"

easy eye of the needle at wall
upavista konasana at wall
baddha konasana at wall

cat
cow
barrell
balasana
easy side plank "sun dial style"

puppy dog

plank
downdog

lunge
downdog
lunge

uttanasana
uttithatadasana
uttanasna variation
tadasana

pranayama play in tadasana experimenting with grounding and heart attention

centering tadasana
gratitude meditation
OM

lunge
warrior I
pyramid
other side

vinyasa with baby cobra and locust

reclining buddda with heart opener

downdog

pigeon
janushirsasana with twist and side bend

sit (3 mins)

bridge
bridge or wheel

twisted root

savasana

sit
OM
Namaste

SWG: See more clearly from your depths: 11.25.12

We spent our time together cultivating our capacity to rest in our center. We explored sutra 2.1 and 1.2 and checked in some skills to assist us with avidya.

impressing the heart

side lying rest pose

texas star with gratitude meditation
YAM

windshield wiper

supine pada gustasana with strap

malasana
uttanasana
uttithatadasana
tadasana

shoulder shrugs
shoulder rolls

uttithatadasana
uttanasana variation
tadasana
OM

lunge salutes with low crescent

balasana

(meant to do DD)

sphinx

sphinx/low cobra
locust
locust variation

windshield wiper
happy baby

bridge x2

easy spine twist

savasana

sit
Namaste

Sweet Vinyasa: Quiet Heart, Krishna Heart: 11.21.12

Using the practices of sutra 2.1 (tapas, swadyaya, ishvara pranidid), we swam in deeper channels to cultivate peace and quiet within.

impressing the heart

reclining buddha rest
texas star
gratitude meditation
YAM

windshield wiper

supine pada gustasana with twist with strap
other side

malasana
uttanasana
uttithatadasana
tadasana

shoulder rolls
shoulder shrugs

guitar hero

standing shoulder opener using strap
uttanasana variation using strap

tadasana

OM

Lunge
hammock
warrior II dance
low crescent
tadasana
 other side with skandasana play

downdog
plank

baby cobra
locust
locust variation

happy baby

bridge

quiet heart meditation

twisted root

savasana

sit
OM
Namaste

Granny Yoga: Sweet Sutra 2.1: 9.14.12

Sutra 2.1 continues to hold my curiosity and attention. We used a gentle asana practice as a backdrop the sharing of the sutra.

supine chair at the wall
brahmari variation breathing
RAM

sukasana side bending

cat
cow
barrel roll
balasana

leaning tower of piza

tadasana

lunge with low crescent using bricks and blankets

balasana

navasana play

windshield wiper

restorative heart opener using blankets
pranayama a la Ravi

savasana

sit
OM
Namaste

Sweet Vinyasa: Swadyaya, Sutra 2.1, and Stillness: 9.14.12

We're continuing our study of sutra 2.1 "Tapas, Swadyaya, Ishvara Pranidad kriya yoga". We made note today of the quiet resulting from these practices.

sit (5 mins or so)
2 oms

sukasana forward fold
two way side bend
other side

gratitude meditation

OM

cat
cow
barrel roll
balasana

balasana variation
toe torture option

plank
downdog

uttanasana with twist
uttanasana
tadasana with side stretch
tadasana
YAM

shoulder shrug
shoulder rolls

guitar hero

tadasana
lunge
twisted lunge
low crescent
downdog
baby cobra
locust
reverse windshield wiper
other side
with baby cobra and locust variations

leaning tower of piza

tadasana
uttanasana

downdog
plank
baby cobra
locust

balasana

navasana play

bridge
supported bridge

supported baddha konasana

windshield wiper with happy baby option and play

savasana

sit
Manipura meditation
OM
Namaste

Sweet Vinyasa: Surrender and Sutra 2.1: 11.7.11

We used asana, mantra, and pranayama to explore Sutra 2.1, with special emphasis on Ishvara Pranidad.

supine chair at wall
brahmari breathing variation a la patricia sullivan
manipura meditation
RAM

cat
cow
balasana
puppy dog

easy side plank

virasana variation

plank
downdog play

uttanasana
tadasana
uttanasana variation
tadasana

YAM

step on brick play

tadasana
YAM

lunge
twisted lunge
hammock
hand stretch in horse
horse
wide leg forward fold
lunge
uttanasana
tadasana

YAM
other side with twist and dip in horse, and chinese splits after horse

downdog

baby cobra
locust
locust variation

balasansa

navasana play

eye of needle
twist
other side

savasana

sit
OM
Namaste

Sweet Vinyasa: Sutra 2.1. 11.5.12

Tapas, Swadyaya, Ishvara Pranidad Kriya Yoga.

Our practice endeavored to draw our attention the region of the manipura, and playing in the elements and motor organs here and surrendering to the anahata while maintaining connection.

supine chair at the wall
breath awareness
brahmari breathing a la patricia sullivan

manipura medition
RAM

cat
cow
balasana
puppy dog

easy side plank

balasana/virasana variation

downdog play

uttanasanasa

uttitha tadasana
tadasana

eka pada tadasana on brick

tadasana
YAM

lunge
twisted lunge
hammock
horse
horse dance with hand stretch
wide forward fold
lunge
low crescent
lunge
uttanasana
tadasana
YAM
other side with wide leg splits after horse

downdog
plank
baby cobra
locust
balasana

navasana play

eye of the needle
twist
other side

supported savasana with blanket

sit
OM
Namaste

Sweet Vinyasa: Intimacy with what is. 10.22.12

Inspired by our upcoming Crib event, the theme today was intimacy. We nourished ourselves with the feeling tones of willingness and wonder, and tried to loosen our grip on what we "know".

We endeavored to touch Freedom as taught by Ravi Ravindra "freedom not for ourselves, but freedom from ourselves", and playing to find our centers as THE center.

windshield wiper

supine side waist stretch

eye of the needle with hip rotation play
twisted root
other side

supine gratitude meditation
OM for abundance

supported reclining Buddha over bolster

sukasana

malasana
cowboy negociation with heart opener

uttanasana with hamstring stretch
tadasana

shoulder shrugs and rolls
uttansana variation

lunge salutes with blanket support

downdog
plank
baby cobra
locust locust variation

downdog
lunge
warrior I
pyramid
warrior III
pigeon
three leg dog
other side

balasana

windshield wiper

savasana

sit
OM
Namaste

Sweet Vinyasa: Holy Waters Within. 10.15.2012

We've been playing in the manipura and using practices to notice, feel, and connect to the jewels within. Riffing off this, there is a particularly striking example of tuning to the magnificence within in the Darshana Upanishad 4.53 (as brought to me by Ravi in his book 'the Spiritual Roots of Yoga', p. 55). We used this verse as the inspiration for the class today and used the swadisthana as our main area of focus:

"the tirthas of your body
infinitely surpass those of the world,
and the tirtha-of-the-soul is the greatest of them:
the others are nothing beside it."

windshield wiper
supine pada gustasana and twist with strap

easy side plank

cat/cow
balasana

balasana variation

plank
downdog play
uttanasana
uttithatadasana
tadasana
VAM

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

crocodile

all fours pelvis rotation

plank
downdog

lunge
hammock
exhalted warrior
warrior II
trikonasana
pigeon
three leg dog with revolved dog option
other side

vinyasa with locust and locust varation

supine windshield wiper

bridge
heart meditation

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Practicing Surrender: 10.8.12

In my recent practice of surrender and closer looking I have come to love Ojai and Lulu Bandhas more than ever. And I'm learning to enjoy my life for real.

windshield wiper

cosmic rest with gratitude meditation

eye of the needle with internal and external rotation

happy baby
supine wide angle stretch

cat/cow

easy side plank

balasana with earth offering
OM

plank

downdog play

uttanasana
uttithatadasana
tadasana

YAM

lunge
warrior I
pyramid
lunge
three leg dog
plank
sphinx
downdog
other side with baby cobra and locust

downdog
uttanasana
gorilla
uttithatadasana

shoulder shrugs
shoulder rotation
standing neck stretches

tadasana
LAM

lunge
warrior I
eagle arms
eagle
warrior III
standing splits
pigeon
vinyasa with locust variation
other side

supine
happy baby

twisted root

savasana

sit
OM
namaste

Sweet Vinyasa: Let your Light Shine: 9.26.12

We used attachments to guide us towards freedom.

windshield wiper

janushirsasana with twist using strap at wall

cat/cow freeform

easy side plank with flying dog

plank
downdog
uttanasana with twist

uttithatadasana
tadasana
RAM

shoulder rotations
uttanasana variation

standing neck stretches

tadasana
YAM

lunge
low crescent
twisted lunge
hammock
trikonasana
extended trikonasana
side angle
lunge
uttanasana
tadasana
standing ganesha

downdog
plank
baby cobra
downdog
other side with skandasana

vinyasa (out of order but I think it was OK)
standing ganesha

vinysasa with locust variation

eye of the needle
twisted root

other side

savasana

sit
OM
Namaste

Sweet Vinyasa: Asmita, Attachments, and Freedom: 9.24.12

Attachments get a bad wrap. As Ravi Ravindra has said, Asmita is a good servant, but a terrible master. We played in the realm of feeling asmita and used movement, breath, and mantra to make our way to freedom, just on the other side!

Some of the physical landmarks were the feet (motor organ of the will), the hands (motor organ of the heart), the manipura, and the anahata.

windshield wiper
at wall janushirsasana and twist using strap

easy side plank with flying dog

balasana
sphinx

balasana variation

plank
downdog

downdog play

uttanasana
uttanasana w twist

uttithatadasana
tadasaana

shoulder shrugs
shoulder openers with strap

tadasana
angeli mudra
YAM

lunge
twisted lunge
hammock
triangle
extended triangle
extended side angle
lunge
low crescent
lunge
uttanasana
tadasana

standing balance pose
tadasana
uttanasana
downdog
plank
baby cobra
locust variation
all fours
other side

from vinyasa

downdog
curling dog landing in pigeon
seated twist
cow face with tilt
 
other side

paschimotadasana

supported heart opener over bolster

savasana

sit
OM
Namaste

Sweet Vinyasa: Jewels Within: 9.19.12

The manipura translates as "city filled with jewels". We used the practice of breath, movement, and mantra to connect to our internal jewels.

chair at wall
Patricia Sullivan brahmari pranayama
manipura meditation
RAM

cat
cow
balasana
sphinx

easy side plank with flying dog

downdog with heels play

uttanasana
utttithatadasana
tadasana
OM

shoulder shrugs
shoulder rolls
swamp monster/halleluja

standing neck stretches

tadasana
YAM

lunge
hammock
triangle
extended trikonasana
side angle
lunge
low crescent
lunge
uttanasana
tadasana
other side with squirt pose from hammock

downdog
plank
baby cobra
locust
locust variation
balasana

navasana play

pea pod

eye of the needle
twist
other side

savasana

sit
OM
Namaste

Prototypes Women's Center: Please breathe. 9.17.12

True or False?

“The process of breathing is the most accurate metaphor we have for the way that we personally approach life, how we live our lives, and how we react to the inevitable changes that life brings us.”

-------- Donna Farhi “The Breathing Book”

Discussion of Farhi's quote and review of 'homework' (next time you are in a state of 'crisis' or 'tight spot')

Some popular references to the breath:

“A breath of fresh air”

“You take my breath away”

“I couldn’t catch my breath”

“Simply breathtaking!”

“She was breathing down my neck”

“I need some breathing room”

“I breathed a sign of relief”

“’I’m taking a breather”

Breath as Spirit/Soul and some examples from other cultures:

Greek – psychie pneuma = breath/spirit/soul

Latin – anima spiritus = breath/soul

Japanese – ki = air/spirit

Sanscrit – prana = vital life force

Chinese – “of the conscious self or heart”

Breathing Exercise at Wall - finding more breathing room. What it actually feels like. We also touched on the primary and secondary muscles of respiration.

 

Breathing meditation - notice the breath, the length of the inhale and exhale, the texture of the breath, the qualites of your breath.

 

“Since it is naturally inside you, you do not have to seek outside for it”

----Master Great Nothing of Sung-Shan, Taoist Canon on Breathing

Sweet Vinyasa: You are Enough. 9.17.12

We practiced with attention on the manipura, the seat of the will, translated as 'city filled with jewels'.

upside down chair at wall
grounding breath
snake breath pranayama
manipura meditation
RAM

freeform cat/cow/barell

easy side plank with inner thigh and soul of foot stretch
flying dog
other side

plank
downdog, left, right, center
sphinx

uttanasana
uttithatadasana
tadasana
YAM

shouder shrugs
shoulder rolls
uttanasana variation

standing neck stretches

tadasana prana play on brick
tadasana

lunge
twisted lunge
hammock
triangle
extended triangle
extended side angle
low crescent
lunge
uttanasana
tadasana
other side

downdog
plank
cobra variation
locust variation

balasana

navasana play

pea pod

bridge
supported bridge
cosmic rest

"Enough" by David Whyte

windshield wiper

savasana

sit
OM
Namaste

Sweet Vinyasa: See and Surrender to the beauty within. 9.12.12

We used the practice to tap into our internal 'city filled with jewels', with special attention to the exhale breath.

supine chair at wall
snake hissing pranayama
manipura meditation
OM

cat
cow

easy side plank with flying dog

balasana

sphinx

plank
downdog

uttanasana
utttithatadasana with side stretch
utanasana variation
other side

tadasana
YAM

lunge
warrior I
pyramid
lunge
downdog
plank
cobra
locust variation
plank
downdog
other side

uttanasana variation
gorilla pose
tadasana

meridian massage

tadasana

lunge
warrior I
parvatadasana with arm variation
lunge
pigeon
three leg dog
revolved dog
vinyasa with baby cobra and locust variation
balasana

repeat other side

supine
happy baby

bridge

twisted root

savasana

sit
OM
Namaste

Prototypes Women's Center: What thoughts are stealing your peace? 9.10.12

Intros with name and favorite flower

What thoughts have you in your grip?

Alternate nostril breathing exploration

"Latest worry" breath exploration

Deep breathing with "lastest worry" exploration

Sutra 1.2

Asteya - what thoughts are stealing your peace

Gratitude list

Gratitude breath exploration

BREAK

Asana practice:

supine 3 deep breaths

eye of the needle

sukasana side bending

cat
cow
balasana
puppy dog

easy side plank

plank
downdog

uttanasana

tadasana

uttithatadasana with shoulder/heart support

tadasana

guitar hero

lunge salutes with low crescent

balasana

bridge x2

easy twist/twisted root

savasana

sit
namaste

Sweet Vinyasa: Abundance and Asteya. 9.10.12

Our practice today helped touch the abundance within.

Heart opener over bolster with manipura meditation
Om
Windshield wiper

Supine rest with abundance meditation

Cat
Cow
Balasana
Puppy dog

Easy side plank with flying dog

Plank
Downdog

Uttanasana
Uttitha tadasana w shoulder support
Tadasana

Tadasana play on brick

Tadasana
Lunge
Twisted lunge
Hammock
Horse
Lunge
Low crescent

uttanasana
tadasana
other side with squirt pose after hammock

guitar hero

balance pose at wall

tadasana

uttanasana

downdog

plank
cobra
cobra/locust variation

eye of needle
twisted root
other side

savasana

sit
OM
Namaste

Sweet Vinyasa: moving with attention: 9.5.12

We spent our practice noticing the effects of moving, and noticing the effects of stillness, noting the mind is sometimes harder to 'still'. We used the technique of the breath and the mantra of OM to help find quiet in the heart.

 I tried to teach some new poses today. Didn't feel the talking points were as connected. 'new' sharings came up spontaneously, as often do, but today suprised me more than normal. Yoga seems to work/get communicated just fine anyway....and I'm always grateful for the opportunity to be in a practice.

windshield wiper

supta pada gustasana with twist using strap

gratitude meditation

cat
cow
balasana
puppy dog

easy side plank with flying dog

plank
downdog
uttanasana
tadasana

shoulder shrugs
guitar hero
sliding shoulders
standing twist
uttanasana variation
tadasana
YAM

lunge
warrior I
parvatadasana
lunge
downdog
baby cobra
locust
downdog
other side

tadasana
OM

lunge
warrior I
revolved triangle
parvatadasana
lunge
pigeon
seated janushirsasana
vinyasa with baby cobra, and cobra
other side

supine
windshield wiper
bridge
supported bridge with supported shoulderstand option

easy spine twist

savasana

sit
Om
Namaste

Sweet Vinyasa: Santosha, sutra 1.12, and breath: 9.3.12

I riffed off the idea of it being a holiday to invite in a feeling tone of leisure. We talked about (sutra 2.42), sutra 1.12, and sutra 1.34


Reclining Buddha with quad stretch and heart opener

gratitude meditation
OM

cat
cow
balasana
sphinx

balasana variation

plank
downdog
uttananasana
cowboy negociation

uttithatadasana with side stretch
uttanasana variation
tadasana

YAM

lunge
hammock
warrior II prep with elvis hips
warrior II dance
low crescent
other side

vinyasa with baby cobra
locust variation

supine shoulder openers

balasana

downdog

vinyasa with baby cobra and cobra

downdog

pigeon
revolved head to knee
other side

sukasana sit (4 mins)
OM

windshield wiper
easy spine twist

savasana

sit
OM
Namaste

Soft Vinyasa: Seasons and Sutra 1.12. 8.18.12

About timing of seasons, timing wisdom of body. sutra 1.12, Rumi tripping over joy.


Legs up  the wall
Eye of the needle at wall
Baddha konasana at wall

Easy side plank
Barrell roll
Sphinx
Plank
Downdog
Uttanasana
Gorilla

Tadasana
YAM
Lunge
Twisted lunge
Hammock
Low crescent
Hamstring play
Downdog
other side with skandasana
Vinyasa with
Cobra
Locust
Locust variation
Balasana

Plank
Downdog
uttanasana
tadasana
Standing Neck stretches
Tadasana
HAM
Downdog
Vinyasa with baby cobra and locust
Balasana
Hanamunasana play
Eye of the needle
Twisted root
Other side
Savasana

sit
OM
Namaste

Soft Vinyasa: Aligning with Satya: 8.28.12

We used the mantra So Hum, breath and asana to help us find our alignment with ourselves.

sit
So Hum meditation a la Ravi style
OM

easy side plank with balasana variation, inner thigh stretch
flying cow
other side

balasana

sphinx/seal

plank
Downdog

uttanasana

cowboy negociation w twist option

uttanasana
tadasana

shoulder shrugs
shoulder rolls
uttanasana variation
uttithatadasana
tadasana

YAM


lunge
twisted lunge
hammock
horse
lunge
downdog
baby cobra
locust
plank
downdog
other side with skandasana after horse

downdog
plank
cobra
locust variation

supine shoulder opener sequence

balasana with ajna meditation

plank
downdog

Dancing Shiva

uttanasana
malasana

paschimotadasana

seated janu shirsasana with twist and side bend

sit (3 mins)

windshield wiper
savasana

sit
OM
Namaste

Prototypes Women's Center: Permission to Feel Our Whole Selves: 8.27.12

Part of learning to break the habit of reaching outside is noticing the magnificence within. We explored inner workings of hips and hamstrings and the resulting freedom of giving them our breath and attention.

Eye of needle
Sukasana side bending x2
Tadasana
Uttanasana w hamstring stretch
Uttitha tadasana side bending play
Tadasana

Lunge
Low crescent
Hamstring stretch

Tadasana

Other side

Balasana
Sphinx

Easy spine twist

Savasana

Sit
Om
Namaste

Soft Vinyasa: Thankful for yoga! 8.23.12

We experimented in feeling the practice, for real, and receiving the gifts with open hearts.


Janushirsasana with twist and side bend

Sukasana
Mary Oliver's 'real prayers are not the words, but the attention that comes first"
Om

Cat
Cow
Balasana
Sphinx

Barell roll

Plank
Downdog
Uttanasana
Tadasana
Uttithatadasana
Tadasana

Standing Shoulder support w neck stretch
sutra 1.2

Lunge
Twisted lunge
Hammock
Warrior II dance
Low crescent
Tadasana

Other side

Downdog

Baby cobra
Locust

Balasana

Hula dog

Plank
Downdog
uttanasana
Tadasana

Lunge
Warrior II
Trikoasana
other side

Tadasana w prana play

Uttanasana
Downdog

Baby cobra
Locust
Locust variation

transition to supine

Bridge
Eye of needle
Twist
Other side

Savasana

Sit
Om
Namaste

Soft Vinyasa: Surrender to a deeper Self: 8.21.12

We played in the concept of the Anandamaya kosha and the mantra Sat Chit Ananda, through movement, breath, mantra, but mainly by finding stillness and quiet.

Something like this...was trying to be in my body than in my head today so might have left a few things out in this sequence detail....

Impressing the heart with shoulder openers
OM

all fours grounding hands
easy side plank with inner hamstring and flying cow

balasana
sphinx

plank
downdog

uttanasana
uttithatadasana with breath
tadasana
YAM

lunge
side angle prep
trikonasana
low crescent
lunge
tadasana
LAM
other side

downdog
cobra
locust
locust variation

balasana

plank
downdog

tadasana

tree play on brick (with YAM second side!)

downdog
sphinx/cobra

eye of needle
twisted root
rest
other side

savasana

sit
OM
Namaste

Prototypes Women's Center: Meeting ourselves. 8.20.12

After taking a summer break, we are back at Prototypes.

Many new faces so we began to meet each other and ourselves.

Intro with name and how you are feeling. It came up that not one word can really catch it..and sometimes there are two opposites (like happy..and also sad, grateful but also anxious).

Marma point exercise on the left arm
pause and feel the effects of paying attention to your own touch and awareness. Expression of words like 'tingley, connected, alive'...

Yoga/yuj/connection.

Sutra 1.12 Yoga chitta vrittis nirodahah. Offering various translations of nirodahah, with emphasis on 'mastery'.

Intro to sutra 1.33 offering 'friendliness' as a possible way to connect/master with our interior landscape
The exercise to feel 'friendliness' was somewhat accessible to a few..we didn't have time to explore very deep but we did communicate the idea that 'whatever you're feeling/or not is OK to begin to cultivate a safe environment to talk about what we are really, truly feeling and experiencing on the inside.

Namaste

Soft Vinyasa: Grounded in Joy. 8.16.12

We used the grounding feeling tone of the legs to help establish a home in the heart, and through breath, movement, mantra, and poetry, found more room for what we see.

windshield wiper

supine pada gustasana and twist with strap
gratitude meditation
OM

easy side plank with flying cow

plank
downdog

uttanasana
gorilla pose
uttitha tadasana

shoulder shrugs
shoulder rolls
uttanasana variation

standing shoulder openers with strap
uttanasana variation

uttithatadasana with breath
tadasana
YAM

tadasana
lunge
hammock
warrior II dance
low crescent
 lunge
tadasana
other side

downdog
baby cobra
locust variation
balasana

downdog with plank feet

side plank play

downdog

uttanasana

tadasana

Dancing shiva play

uttanasana
downdog
baby cobra
locust
balasana

ardha matseydrasana
box
other side

sit

Hafiz Tripping Over Joy
What is the difference
Between your experience of Existence
And that of a saint?

The saint knows
That the spiritual path
Is a sublime chess game with God
And that the Beloved
Has just made a Fantastic Move

That the saint is now continually
Tripping over Joy
And bursting out in Laughter
And saying, "I Surrender!"

Whereas, my dear,
I am afraid you still think
You have a thousand serious moves.



Savasana

sit

OM

Namaste
 

Soft Vinyasa: Attention is a key ingredient in Love: 8.14. 12

Today's quote from Ravi Ravindra, taken from his recent lecture series in Montana, inspired our movement practice.

Reclining Buddha with quad stretch and shoulder opener
OM

sukasana side bending with tipping Buddha
gratitude meditation
YAM

cat
cow
barrel roll
sphinx/seal

plank
downdog
uttanasana
uttithatadasana
tadasana
shoulder shrugs
shoulder rolls
uttanasana variation
tadasana
YAM

lunge
warrior I
low crescent
tadasana
other side

downdog
baby cobra
locust
locust variation
plank
downdog

tadasana
standing neck stretches

tadasana
lunge
warrior I
peaceful warrior variation
pravatadasana
warrior III
pigeon
other side

from pigeon
paschimotadasana

happy baby
bridge

twisted root with rest

savasana

sit
OM
Namaste

Sweet Vinyasa: Santosha, Gratitude and Connection: 8.13.12

Subbing this Monday morning for Kira.

We practiced putting some effort towards ease and a spacious heart by practicing contentment and gratitude, and noticing the resulting connection to ourselves and to the world. Some of the principles to help guide us were sutra 1.12, santosha, avidya, and Rumi's poetry (or task is not to look for love but to find the barriers within yourself that you have built against it."

Reclining Buddha with quad stretch and shoulder opener
OM

sukasana side bending with tipping Buddha
sukasana
YAM

cat
cow
barell roll
sphinx

plank
downdog
uttananasana
tadasana
uttithatadasana
uttanasana variation
tadasana
OM

lunge
low crescent
utkatasana (not the best pose by the way for a hot summer day)
tadasana
other side

tadasana
gratitude meditation

lunge
warrior I
peaceful warrior variation
parvatadasana
warrior III
pigeon
three leg dog
vinyasa with baby cobra and locust
other side

from pigeon
paschimotadasana

bridge x2

twisted root

savasana
sit
OM
Namaste

Swimming in Love Retreat, Bimini, Bahamas: Opening the Heart in Unusual Ways: 8.02.12

 We celebrated finding open hearts and practiced staying is a place of ease.


Reclining Buddha

Eye of needle

Sukasana side bend and straighten
OM

Tadasana
Uttanasana
Tadasana

Swamp monster
Hallelujah

Neck stretch w shoulder rolls
Neck w shoulder rolls and wise guy

Tadasana
YAM

Lunge
Warrior 1 dance
Parsvatadasana
Tadasana
Other side

Uttanasana

Downdog

Balasana

Sphinx
Locust
Locust variation

Balasana w ajna meditation

Easy spine twist

Receptive savasana

Sit
Om
Namaste

Swimming in Love Retreat, Bimini, Bahamas: Maitri. 8.1.12

Maitre: A note from our friendly dolphins. Image of the dolphin eternal smile help us access Maitri.

Sit
4 part OM

OMx 3

Janushirsasana with twist and side bend

Sukasana
Gratitude meditation
OM

Tadasana
Uttanasana
Uttitatadasana w Breath
Tadasana
OM

Shoulder rolls
Uttanasana variation

Tadasana
Yamx 2

Standing neck stretches

Lunge salutes
Lunge salutes w hamstring stretch
Balasana w kidney meditation

Sphinx/seal

Crocodile

Easy spine twist

Savasana

Sit
OM
Namaste

Swimming in Love Retreat, Bimini, Bahamas: Send Love: 7.31.12

It is said dolphin are telepathic. We prepared ourselves to feel love, and to send love. (Practicing especially to our dolphin friends!)

Sit

Om

Sukasana forward fold with two way side bend.
"What we receive in contemplation we give out in love" Krishamutri





Cat
Cow
Sphinx/ seal

Easy side plank

Malasana
Uttanasana

Tadasana
gratitude meditation

Lunge salutes

Bridge

Sit

Savasana

sit
OM
Namaste

Swimming in Love Retrea, Bimini, Bahamas: Relax, Allow, Receive: 7.30.12

Inspired by our swim together on the first day, Amlas suggested "relax, allow, and receive" to swim with our dolphin friends. We practiced these feeling tones using breath, movement, and mantra.

windshield wiper

eye of the needle

sukasana side bending

tadasana
uttanasana with hamstring stretch

tadasana
YAM

guitar hero arms

warrior II dance

tadasana
YAM x 2

Downdog

balasana
puppy dog
barrel roll

sphinx/seal
crocodile

bridge x2

twisted root or easy twist

savasana

sit
OM
Namaste

Soft Vinyasa: Love is where I am not. 8.9.12

This quote by Krishamurti "Love is where I am not" set the tone for our practice of freedom from the feeling tone of the klesha asmita (attachment to the small). And we played with half moon andtrusting the support of the heart to help us open.

windshield wiper

eye of the needle

cat
cow
balasana
puppy dog

easy side plank with balance play

plank
downdog

uttanasana
uttithatadasana
tadasana
OM

balance play on brick

tadasana
1/4 sun salutes
tadasana
YAM

lunge
twisted lunge
hammock
pigeon variation

vinyasa with baby cobra and locust
balasana

plank
downdog

other side lunge salute sequence

tadasana
lunge
side angle prep
half moon
tadasana
other side

tadasana
uttanasana
downdog
plank
baby cobra, cobra

balasana

ardha matseydrasana
paschimotadasana
other side

baddha konasana

bridge
bridge

savasana with OM entry

sit
OM
Namaste

Soft Vinyasa: The Ocean Within. 8.7.12

We used gentle movement, breath and mantra to find the barriors to MA within.

sit
OM

sukasana side bend
sukasana watery side bending

cat
cow
balasana
sphinx

plank
downdog

uttantasana
tadasana
uttithatadasana side stretch

standing neck stretches

tadasana
YAM

lunge
hammock
three point twist
warrior II dance
lunge
low crescent
hamstring stretch
three leg dog

vinyasa with baby cobra
balasana

other side with shoulder openers in hammock

vinyasa with low cobra and locust variation

gomukasana Scott Blossom style 'second heart'
downdog
other side

vinyasa with locust variation

twisted root
rest
other side

supported savasana

sit
OM
Namaste

Soft Vinyasa: Swadyaya and surrender. 7.26.12

We studied the self through movement, breath and mantra, with concentration on an open heart to help assist in surrendering our findings.

windshield wiper with length

supine hamstring stretch with study of spicy feelings

supine uttitha pada gustasana series
rest

other side

supine YAM

watery sukasana side bending
OM

malasana

uttanasana

uttithatadasana side bending
uttithatadasana
tadasana
VAM

apanasana step up on bricks

tadasana
LAM

lunge
twisted lunge
hammock
warrior II dance
vinyasa with sphinx/seal
balasana
downdog
other side

vinyasa with baby cobra, locust, and locust variation

second heart study (gomukasana variation), Betsy Stix style
paschimotadasaan

bridge x 2

eye of the needle
twisted root
rest
other side

savasana

sit
OM
Namaste

Soft Vinyasa: Kidneys and inner kindness: 7.24.12

Inspired by my recent discovery of a feeling of freedom in my kidneys and adrenals, this was the region of focus for our practice, alongside aspects of the texts including the taoist cycle of creativity, sutra 1.12, sutra 1.2, the feeling tone of steady attention towards the inner central channel of the sushumna and asmita, and releasing the grip of aprarigrapha.  Our play today was subtle, and I'm forever grateful for these teachings handed down by Kira at Lulu's at our recent teacher training.

Windshield wiper

Eye of the needle

Alternate nostril breathing in supine
OM

Sukasana side bending

Malassna
Uttanasana
Tadasana

Shouldr rolls and shrugs

Shoulder opener w strap
uttanasana variation


tadasana
YAM

lunge
side angle prep
triangle
extended side angle
lunge variation
pigeon variation
mermaid prep
pyramid
twisted lunge

vinyasa with sphinx and seal play
crocodile
reverse windshield wiper

downdog
other side standing sequence

vinyasa with locust and locust variation

balasana

seated twist

bridge
twisted root with rest

supported savasana

sit
OM
Namaste

Soft Vinyasa: connecting to the love that moves the sun and the other stars. 7.12.12

To borrow from Dante's poem, we endeavored to connect to the same love that moves the sun and the other stars. We stayed in the subtle realm more than most days and had help from the gentle rain that graced Ojai this morning.

fluid circles of leisure in sukasana
sit
So Hum a la Ravi style

Gratitude meditation
OM

seaweed float in sukasana

paschimotadasana

seated foot massage

cat
cow
balasana
sphinx/seal
crocodile

balasana variation

plank
downdog
uttanasana
 tadasana with side bending
uttanasana variation
tadasana
YAM

standing neck stretches 

tadasana
lunge
twisted lunge
hammock
warrior II dance
low crescent
three leg dog
downdog
other side

rolling  and transitioning to supine

windshield wiper

bridge
eye of the needle
twist

texas star

other side
OM

supported savasana

sit
OM
Namaste

Soft Vinyasa. Shiva the Transformer. 7.10.12

We played with the idea of transformation as the continual effort to turn the will over to the heart. Ravi shared that the true viragia (surrender) is disentanglement from asmita. We used the feet (motor organ of the will) and the hands (motor organ of the heart) to help embody the feeling tones.

sit
So Hum meditation with Ravi's style hum body meditation

gratitude meditation
OM

cat
cow
balasana
puppy dog

easy side plank

balasana variation

plank
downdog

uttantanasana
uttithatadasana
uttanasana variation
tadasana
YAM

lunge
twisted lunge
hammock
warrior II dance
low crescent
three leg dog

vinyasa with baby cobra and locust

other side with squirt pose in hammock

vinyasa with locust variation

shoulder opener on earth
sphinx
other side
sphinx/seal

crocodile

all fours
downdog
uttanasana
malasana
uttanasana
tadasana

dancing shiva balance play (also known as standing bow in some circles)

navasana play x2

windshield wiper

eye of the needle
twist
other side

savasana

sit
OM
Namaste

Ahh, the relief from Asmita. Soft Vinyasa. 7.7.12

Fresh from the Montana retreat with Kira and Ravi, I became interested in looking closer than ever. I've noticed the strong pull of asmita holding me back from taking an important leap in my own life. Naturally, asmita is of keen interest to me and became the topic of our gentle movement practice today. Sit So Hum meditation a la Ravi style rest gratitude meditation OM cat cow balasana puppy dog easy side plank balasana variation plank downdog uttanasana tadasana uttitha tadasana tadasana YAM 1/4 sun salutes tadasana lunge twist hammock warrior II dance low crescent vinyasa with baby cobra and locust variation balasana three leg dog other side standing sequence vinyasa with locust variation x2 balasana eagle arms in virasana (or sukasana) navasana x2 easy side bending in sukasana bridge x2 eye of the needle twisted root rest other side twisted root savasana sit OM Namaste

Soft Vinyasa: Aligning the heart with Ahimsa: 6.19.12

We played in the alignment instructions of breath, mantra, and ahimsa.

upside chair at wall
pranayama with brahmari variation
OM

cat
cow
barell
balasana
sphinx

plank
downdog
uttanasana
uttithatadasaan
uttanasana variation
tadasana
YAM

uttanasana
cowboy negociation with heart opener

uttantanasana
tadasana
LAM

lunge
hammock/big dog
warrior II dance
low crescent
vinyasa with baby cobra and locust
other side with hammock variation and low lunge variation

vinyasa with locust variation
balasana

pigeon
ardha maseydrasana both sides
box or sukasana

vinyasa
other side

sit (3 mins)
gratitude meditation

twisted root

savasana

sit
OM
Namaste

Prototypes Women's Center: sutra 1.33. 6. 18.12

How do you feel?

Why did you drink/drug?

presentation of 1.33. We got stuck on friendliness as most people had some difficulty accessing it. We talked about different ways of knowing. It came up that we get to learn things anew in recovery. discovered we had people be friends right here and how prototypes was a perfect place to practice.

We got to maitri, karuna, and mudita

in the asana section we payed particular interest in turnign 1.33 inward.

breathing room at wall
sacrum/ SI joint
second set breathing room at wall wide and down

tadasana
uttanasana
shoulder shrugs
shoulder rolls
uttanasana varitaion

standing neck stretches

tadasana
utanasana

downdog

eye of the needle

sukasana side bending

maitri experiment in sukasana

discussion

bridge to open capacity of the heart

easy spine twist

savasana

sit
Namaste
papers 1:1

Sweet Vinyasa. Camel. Soft Vinyasa. 6.12.12

We used Camel to play with opening our hearts to the unknown.

supine pada gustastasana with strap and twist

meditation of 'unknowning'
OM

cat
cow
easy side plank
flying cat/cow
balasana

balasana
sphinx

balasana variation

plank
downdog
uttanasana
uttithatadasana
tadasana
shoulder rolls
uttanasana variation

tadasana
YAM

lunge
twisted lunge
hammock
warrior II
low crescent
tadasana
LAM
other side wtih hammock variation

vinyasa with baby cobra, locust, and locust variation

Camel play x2

balasana
malasana
uttantasana
tadasana
walk about

tadasana
(tree would have been fun here, in retrospect)
malasnaa

windshield wiper

eye of the needle
twist
other side

savasana

sit
OM
Namaste

Soft Vinyasa: Sit and Love. 6.5.12

Similar sequence as Monday, but more emphasis leading to sitting. I have found Meister Eckhart's " what we receive in contemplation, we give out in love"  useful for a sitting practice. Its a similar feeling to Krishnamurti's "generosity of the heart is the beginning of mediation".

Hip openers are yummy too as prep for sitting.

Legs up the wall on bolster
gratitude meditation
OM
Eye of the needle at wall
Upavista konasana at wall
cat
cow
balasana
sphinx

easy side plank with variation
plank
downdog
uttanasana
uttithatadasana
uttanasana variation
tadasana
YAM
lunge
twisted root
hammock
warrior II dance
low crescent
vinyasa with baby cobra and locust
balasana
other side
vinyasa with locust variation
downdog
pigeon
mermaid prep
ardha matseyendrasana
box or sukasana
paschimotadasana
vinyasa
other side
sit (5 mins)
sharing heart meditation
supported heart opener over bolster
savasana
sit
OM x 3
Namaste

Prototypes Women's Center. Chose Maitri, Feel Freedom.. 6.4.12

We had a 2 hour session today.

1st hour: Some Useful Tools For Freedom.

What makes you nervous?

What is the common thread?

The Am I Safe lecture, with presentation of the ANS.

Pranayama exercises with negative thoughts.

Discussion of sutras 1.12 and 1.34.

Sutra 1.33

Break

2nd hour: Practice Feeling Freedom.

supine

noticing the movement of the breath in the nostrils pranayama
discussion

Eye of the Needle

discussion

tadasana

guitar hero

tadasana

easy lunge salutes

bridge

twisted root

savasana

Sweet Vinyasa. Contemplation and love, practice and prayers. 6.4.12.

Subbing for Kira this morning.

I have been moved by this passage from Ravi Ravindra's diary-style book "Heart Without Measure", p. 19

"I have had a long-standing question about the relationship between the strength needed for action in the world and the lightness necessary for contacting the spiritual realm. In practice, in general, I am pulled either one way or the other. Somewhere I understand the need for balancing the two. I believe it was Meister Eckhart who said, 'what we receive in contemplation, we give out in love' ".

I have personally started to access this feeling tone through the doorway of a gratitude meditation practice.

These were the inspirations for class this morning.

Legs up the wall on bolster
gratitude meditation
OM

Eye of the needle at wall

Upavista konasana at wall

cat
cow
balasana
sphinx

plank
downdog
uttanasana
uttithatadasana
uttanasana variation

tadasana
YAM

lunge
twisted root
hammock
warrior II dance
low crescent

vinyasa with baby cobra and locust
balasana

other side

vinyasa with locust variation

downdog

pigeon
mermaid prep
ardha matseyendrasana
box or sukasana

paschimotadasana

vinyasa

other side

sit (5 mins)
sharing heart meditation

supported heart opener over bolster

savasana

sit
OM x 3
Namaste

Vinyasa Basics: Easy Peasy! 5.31.12

We created space by connecting to the elements of the svadisthana (water), muladhara (earth), and anahata (air)
windshield wiper

eye of the needle

sukasana side bending
sukasana side bending fluid style
VAM

tadasana
uttanasana
tadasana

shoulder shrugs
shoulder rolls
utttanasana variation

tadasana
YAM

Shiffman hokey pokey

lunge salutes with bricks

vinyasa wtih baby cobra and locust variation
balasana

plank
downdog

uttanasana
tadasana

one leg tadasana on bricks
LAM

warrior II dance with uttanasana between sides
trikonasana with uttanasana between sides

tree

bridge x2

easy spine twist

supported savasana

sit
OM
Namaste!

Vinyasa Basics: The Call of Courage and Generosity. 5.29.12

We talked about courage and generosity as necessary for abhyasa (practice, effort), and played with spreading the messages from our heart to our outer limbs.

I had a new pattern for the standing sequence to play with today but totally feel into an old pattern, which is interesting in that I was trying to communicate about breaking patterns of holding on to what we 'know'. Caught myself halfway and giggled to myself.

Looking forward to  Thursday's class so I can attempt that new pattern again!

heart opener over bolster
anahata breath
manipura breath
svadisthana breath
OM

lengthening stretch over bolster
windshield wiper over bolster

rest

cat
cow
barrell roll
balasana
sphinx

easy side plank

plank
downdog

uttanasana
uttithatadasana
uttantasana variation

tadasana
RAM

foot opener over brick

tadasana

lunge
low lunge
hamstring stretch
tadasana
other side

balasana

tadasana

lunge
hammock
warrior II dance

vinyasa with baby cobra and locust
other side

vinyasa with locust variation

balasana

kidney side stretch
kidney twist

bridge x2

easy spine twist

savasana

sit
OM
Namaste

Vinyasa Basics: OM on the Range: 5.24.12

We celebrated the range our our being with by using the breath, asana, and chanting at 'mastery' of the fluxuations of the mind (sutra 1.12)

on bricks
A
O
M
OM

sukasana side bending

malasna variations

uttanasana
tadasana
uttithatadasana
uttanasana variation
tadasana
YAM

lunge
hammock
low crescent
hamstring stretch
tadasana
LAM
other side with skandasna variation

downdog

vinyasa with baby cobra, locust, and locust variation

tadasana
guitar hero

tadasana
YAM

lunge
warrior I
eagle arms
eagle
warrior III
standing splits
pigeon
vinyasa with baby cobra

tadasana
YAM
other side with variations

balasana

sit (3 mins)

savasana

sit
OM
Namaste

Vinyasa Basics: Generosity and Sutra 1.33. 5.22.12

I was mainly inspired from practicing sutra 1.33 with my family over the weekend.

We endeavored to create generousity in the heart with sutra 1.33 and 1.34.

upside down chair at wall
bramahri variation with ssssss

eye of the needle with many stops

sukasana side bending

malasana

uttanasana
uttitha tadasana with side stretching
uttanasana variation
tadasana
YAM

lunge
hammock
twisted lunge
low crescent

tadasana
LAM
other side

vinyasa with sphinx
balasana

downdog
uttanasana
utkatasana
tadasana
YAM

lunge
warrior I
eagle arms
eagle
warrior III
standing splits
pigeon

vinyasa with baby cobra and locust
other side

bridge x2
gratitude meditation

easy spine twist

savasana

sit
OM
Namaste

Pepperdine Universitiy: Study Your Breath! 5.18.12

A class presented to a group of Executive MBA students at Pepperdine University. As a graduate of the program (2000) it is a particular delight to oome here to share yoga.

We touched on the power of focus and experimenited with breath around the concept of conserving prana.  The suggestion was the breath can be a powerful management tool . Be a "professional of the interior landscape!" (Tenzin Palmo)

Focus and alignment, willingness and surprise also came to play.

Supine
3 deep breaths (this was for me too...it's fairly intimidating to be with all those brainiacs!!)

Windshield wiper

Eye of the needle

Sukasana side bending

Prana discussion

Alternate nostril breathing
discussion of effects

Breath awareness with 'latest worry"
Discussion of effects

Deep breath with latest worry
Discussion of effects

Sutra 1.2
Namaste!

Vinyasa Basics: Aligning with Santosha. 5.17.12

Ultra gentle practice where we took our cues from the niyama Santosha and sutra 1.34.

upside chair at wall
bhramari breath variation

supine shoulder stretches with the breath.

watery side bending

cat
cow
balasansa
sphinx

easy side plank

plank
downdog
uttanasana
tadasana
YAM

lunge salues with bricks

vinysasa with baby cobra and locust

reclining buddha with shoulder stretch

downdog
lunge
hammock
warrior II dance
vinyasa with three leg dog, baby cobra and locust variation
other side

baby cobra

supine sukasana

eye of needle
twist
rest
other side

savasana

sit
OM
Namaste

sit

Vinyasa Basics: The Path of the Heart: 5.18.12

heart opener over bolster
pranayama
OM

windshield wiper
rest

padagustasana and twist with strap

cat
cow
sphinx

easy side plank

plank
downdog

uttanasana
uttitha tadasana
tadasana
shoulder rolls
uttanasana variation

tadasana
YAM
lunge
twisted lunge
low crescent
tadasana
other side

vinasya with baby cobra and locust variation
balasana

plank
dd
uttansana

tadasana
heart tapping


lunge
side angle prep
trikonasna
side angle
twisted lunge
vasistasana

vinyasa

other side

bridge
supported bridge

twisted root

savasana

sit
OM
Namaste

Prototypes Women's Center: Prana: 5.14.12

We talked about Prana as vital life force and what contributes to increasing prana as well as how important it is to conserve our prana, especially with attention to our thoughts. We concluded with a discussion of sutra 1.2 using Ravi Ravindra's translation of nirodahah as 'mastery', and together considered how the word 'Yoga' could be replaced by the word 'Recovery' and make good common sense.

Writing exercise:
What did you think about this morning, first thing?
What wakes you/keeps you up at night?
What are you most interested in at the moment/what occupies your thoughts.

Palmo professional of internior landscape
Discussion of Prana

Meridian accupressure points exercise

Conserving Prana
three ways to leak prana
alternate nostril breathing
breath awareness in negative thoughts
breath awareness in postive thoughts
breath awareness in negative thoughts and deep breathing

sutra 1.2 nirohada mastery

Namaste


1:1 sign papers

Vinyasa Basics: Sacrificing self for Self: 5.8.12

We played in the feeling tones of asmita, as defined by Ravi Ravindra as 'attachment to the small', and considered loosening our attachments as yajna.

wanted to end with short sit but ran out of time....

sit
gratitude meditation
belly breath
A x2
OM

cat
cow
barell roll

balasana
sphinx
reverse windshield

balance play on all fours
with foot and inner thigh stretch (need a name for this pose!)

plank
downdog

tadasana
shoulder shrugs
shoulder rolls
uttanasana variation

tadasana
neck stretches with shoulder rolls

at wall
side waist opening
splat pose
wall dog
wall warrior III

wall uttanasana
wall malasana

uttanasana
tadasana

lunge
hammock
warrior I
parvatadasana
warrior III
pigeon
vinyasa with baby cobra and locust

other side

from pigeon

bridge
cosmic rest

twisted root

savasana

sit
OM
Namaste

Vinyasa Basics: Yajna as 'Navel of the Cosmos. 5.4.12

Inspired by Rig Veda 1.164.35 "Yajna is the navel of the cosmos"

sit on bricks
A x3
OM x 3

paschimotadasana

seated janushirsasana with twist and side bend

sukasana
OM

cat
cow
plank
downdog

uttanasana
uttitha tadasana with side stretch
tadasana
RAM

shiva foot rub
wonder meditation at feet

at wall:
side stretch
puppy dog
downdog
warrior III
uttanasana
malasana

tadasana
YAM

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

balasana

plank
downdog
tadasana

YAM

lunge
warrior I dance
parvatadasana
warrior III
pigeon
vinyasa with cobra and locust
other side

bridge

cosmic rest

twisted root

savasana

sit
OM
Namaste

Vinyasa Basics: Surprise and Wonder. 5.1.12

We used the postures to practice surprise and wonder. These are the feeling tones of the Rig Veda.

Sit
belly meditation
OM

janu shirsasana with twist and side bend

Shiva's foot rub
wonder meditation

cat
cow
balasana

even cowgirls get the blues
even cowgirls with dolphin

downdog

uttanasanas
uttithatadasana
tadasana

lunge
twisted lunge
hammock
low crescent
tadasana
other side

vinyasa with baby cobra and locust

downdog
utkatasana
tadasana

lunge
warrior I
parvatadasana
warrior III
pigeon

vinyasa with cobra and locust variation

other side

supine

twist with gratitude meditation

savasana

sit
OM
Namaste

Prototypes Women's Center. Freedom from the Small Self: 4.29.12

We used the Yamas as alignment ideas to help untether from the small self.

"Freedom not for myself, Freedom from myself"
discussion and diagram of wholeness

Einstein "You cannot solve a problem from the same consciousness that created it"
discussion, particularly as it relates to addiction and recovery

Presentation and discussion of Yamas (Patajali's Yoga Sutras 3.0)
discussion and living examples

questions and comments

Namaste!

vinyasa Basics: Water and Wonder: 4.24.12

We connected to the sacrum and its element of water, then let yajna (sacrifice) feel fluid and wonderous. 

Patricia Sullivan tipped chair
Ssssss brahamari
OM

Eye at wall
Supine uttithatadasana with shoulder openers

Sukasana side bend
Watery sukasana side bend

Cat cow
Barrell roll

Plank
Downdog

Uttanasana
Uttithatadasana
Tadasana

YAM

Lunge
Hammock
Low crescent
Tadasana
LAM
Other side

Downdog
Plank
Baby cobra
Locust
Balasana

Plank
Tadasana
Yam
Lunge
Dude angle
Trikonasana
Pigeon

Vinyasa with cobra, locust and locust variation

Other side

From vinyasa 
Supine
Windshield wiper
Bridge
Cosmic rest post

Twisted root

Savasana

Sit
OM
Namaste

Prototypes Women's Center: Koshas, Levels, and Consicousness: 4.23.12

Our first hour together was a discussion of levels of consciousness, and the second hour we offered some asana and breathing techniques to help drive the teachings deeper.

First hour:
Introduction with name and "one thing you like about recovery'. Discussion of the many levels of experience..from 'I feel better in the mornings to I feel more connected to God'.

There is the expression "that was deep". What does that mean?
There is an expression "he's shallow", or "at the surface it appears..." What does this mean?
Discussion of how these different levels actually feel. We located a deeper feeling within (and established a buy-in of the level theory)

Discussion of idea of levels
Discussion of koshas

Unpacking of manosmaya kosha and vjanamaya kosha, and huge cosmic forces.

Applied lessons to recovery work.

Second Hour:

windshield wiper

eye of the needle
discussion of how it feels

sukasana side bending
sukasana watery bending flow
discussion of how it feels

tadasana
uttanasana with hamstring stretch
side bending with breath
uttanasana variation
tadasana

swamp monster
halleluja

neck stretches

seated alternate nostril breathing moving awareness
discussion

Namaste.

Ravi Ravindra has spoken repeatedly about the techniques of yoga as a preparation for the teachings to land. We played practicing Aham Brahma and So Ham, and allowed feeling tones such as wonderment, delight, suprise, and curiosity to allow for a soft landing. sit heart meditation OM eye of the needle cat cow barrell roll plank downdog sphinx easy side plank plank downdog uttitathadasna with side stretch tadasana YAM rock and roll a la Casey Murphy tadasana YAM lunge hammock low crescent tadasana other side with hammock and low crescent variations plank baby cobra locust balasana tadasana guitar hero shoulder openers with strap uttasana variation with strap tadasana YAM lunge hammock warrior II dance pigeon vinyasa with locust variation other side lunge, hammock, warrior II dance and pigeon vinyasa roll to supine bridge cosmic rest twisted root savasana prep with 'shiffman pause' meditation savasana sit OM x3 Namaste

Support from Within: Prototypes Women's Center. 4.16.12

What does it feel like to rest into the couch? Used sitting to ask what support feels like to connect to the feeling tone of support. Words like, relaxed, safe, smooth, easy..., and noting these are feelings that rose up from within (not that the teacher tells them how support should feel)

what are other ways you are supported? Being with family, children, listening to music, warm bubble bath, hot tea...
we began to connect the feeling tone to real world actions support

Partner exercise..sitting back to back to connect to support.
discussion of tension as a way to feel supported, and asking what part of tension in our lives can we begin to let go of.

discussion of becoming comfortable in the unknown, turning it over...etc

told real world story of boat turning around to St. Thomas, but connected with Stevie Wonder!
discussion of the value of wonder and surprise in our lives, and not knowing it all

listing ways in our own lives where it 'seemed' like something 'bad' happened, and it turned out OK. (Many talked about even going to jail and getting sober.)

Vinyasa Basics: Preparation. 4.17.12

I have been inspired in many ways by Ravi Ravindra. His class on the Rig Veda recently coincided with interest in preparation sparked in his book, The Spiritual Roots of Yoga. Today be began our discussion of this fertile ground...

sit
Heart movement meditation
OM

cat
cow
barrel roll
balasana
puppy dog

plank
downdog

easy side plank

plank
dowdog

sphinx

driveby downdog to uttanasana

leaning tadasana
uttithatadasana
tadasana

shoulder shrugs
uttanasana variation

rock and rolls (thank you Casey Murphy)

tadasana

guitar hero

tadasana
lunge
hammock
low crescent
tadasana
other side
vinyasa with baby cobra and locust variation
balasana

plank
downdog
uttanasana
cowboy negociation w open heart

uttanasana
tadasana
LAM

lunge
warrior I
eagle arms
eagle
vinyasa with baby cobra and locust variation

tadasana
other side

from vinyasa roll supine

eye of the needle
twist
rest
other side

savasana

sit
OM
Namaste

Vinyasa Basics: Befriending the unknown. 3.29.12

Breath, mantra, and asana practices today to befriend the unknown.

Sukasana
pranayama alignment
heart meditation
OM

sukasana forward fold
sukasana side bending

easy side plank

sphinx

plank
downdog

uttithatadasana with side bending
tadasana
YAM

Tapping the Anahata

tadasana
YAM
lunge
twisted lunge
hammock
low crescent
other side

vinyasa with baby cobra, locust, and locust variation
other side

tadasana
LAM

lunge
hammock
warrior II dance
anahata qi gong
vinyasa

other side

pigeon
three leg dog
revolved dog option
vinyasa
other side

supine windshield wiper

twisted root
rest
other side
OM

savasana

sit
OM
Namaste