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