Yoga: What is the Breath Aligned With? December 31, 2013

We tapped the wisdom of Patanjali, Anne Lamott, and Erich Schiffmann to assist us in aligning our breath as we said goodbye and thanks to 2013, and hello to 2014.

windshield wiper

anahata pranayama and meditation
OM

pada gustasana with strap

cat and cow
balasana
puppy dog

balance play with flying dog
easy side plank

balasana

plank
downdog
uttanasana
tadasana

YAM

standing sequence:
lunge
twisted lunge
hammock
warrior II dance
pigeon variation
three leg dog

plank
sphinx/seal

other side standing sequence

downdog
puppy dog variation

baby cobra
locust

bridge
cosmic rest
bridge or wheel
supine baddha konasana

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Help, Thanks, Wow: Monday, December 30. 2013

I recently read a sweet book by Anne Lamott who suggested the only three prayers we need are Help, Thanks, and Wow. We practiced these to help us find a deeper alignment with our tight spots so, as the yogis suggest, we can see more clearly.

windshield wiper

supine pada gustasana and twist with strap
OM

cat and cow
balasana

seal yin style
crocodile

flying cow with easy side plank

balasana variation
plank
downdog

uttanasana

uttithatadasna

tadasana
shoulder rolls
standing neck stretches
tadasana
YAM

standing sequence:
lunge
twisted lunge
hammock
warrior II dance
pigeon variation

three leg dog

other side standing sequence

downdog
puppy dog variation
balasana

plank
downdog

side plank play

downdog
uttanasana
tadasana

standing pada gustasana play

uttansana
malasana

bridge
cosmic rest pose
bridge/wheel

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Dancing on the head of ignorance: Sunday, December 22, 2013

Shiva, the god of yoga and of transformation is rumored to dance with one foot on the head of ignorance (avidya). We cultivated our skills of seeing more clearly through the mechanism of the breath and practicing Maitri (friendliness) within.
After class today, I received a card which had the following quote from Peter (1 Peter 1:2; 4:8, 9)
Above all hold
unfailing love for one another,

Practice hospitality
ungrudgingly to one another,

And may grace and peace
be multiplied to you.

Windshield wiper

Eye of needle
Half happy baby play

Cat cow
Balasana
Puppy dog

Plank
Downdog
Uttanasana
Tadasana

Shoulder shrugs And rolls

Guitar hero with freeform

Simple lunge salutes

Tadasana
Yam

Lunge
Twisted lunge
Hammonk
Warrior II dance
Low crescent
Pigeon variation

Os

Downdog
Plank
Sphinx
Crocodile

Happy baby
Bridge x2

Easy spine twist

Supported Savasana

Sit
Om
Namaste

Sweet Vinyasa: Where is your Heart Aligned? Wednesday, December 18, 2013

It wasn't until after this class that it came to me this is the point I was trying to make!

What is the heart aligned to? One must relax to see this more clearly.


Heart opener over bolster
Bolster stretch and windshield wiper

Supine pada gustasana with strap

Cat
Cow
Balasana with side stretch
Puppy dog

Balasana variation

Plank
Downdog

Uttanasana
Gorilla pose

Tadasana

Shoulder shrugs
Shoulder opener w strap
Uttanasana w strap

Tadasana
Yam

Lunge
Twisted lunge
Hammock
Horse
Warrior Ii dance
Downdog

Plank

Sphinx yin style

Balasana

Downdog

Os

Downdog

Pigeon
Revolved janushirsasana

Downdog

Baby cobra
Locust

Easy twist

Savasana

Sit
Om

Namaste

Yin Yoga: Abhinivesha: Tuesday, December 17, 2013

Sit (10 mins)

sphinx/seal 4.5 mins

balasana (2 mins)
Dragon (3.5 mins)
Swan (2.5 mins)

Twisted Root (3.5 each side)

Anahata meditation "All there is - is Krishna"

Supported Baddha Konasana

Savasana or Sit

Namaste

Sweet Vinyasa: Inviting Grace: Wednesday, December 11, 2013

For inner peace Buddha suggests mindfulness in the body. Patanjali recommends quieting the mind. These practices can be hard to do when a lot is happening in the life. Next door, for most of the class we had a bulldozer plowing. It was a perfect opportunity to deepen our practice.

We also experimented chin mudra and how considered how friendliness (maitri) might be a useful alignment for holding our heart to prepare, best we can, for the flow of grace.

windshield wiper

apanasana
half happy baby
rock the baby

sukasana
hand stretches
side bending

chin mudra play

malasana

uttanasansa
tadasana

guitar hero

tadasana

standing sequence:
lunge
twisted lunge
hammock
side angle
pigeon variation
three leg dog
downdog

baby cobra
locust

other side standing sequence

downdog

pigeon
mermaid  play

bridge

twisted root

savasana

sit
YAM
Namaste

Yin Yoga: The practice is Love: Tuesday, December 10, 2013

windshield wiper

eye of the needle

butterfly

swan

pranayama breathing experiment "Love"

balasana
lunge

catepillar

twisted root

heart opener over bolster

savasana

Sweet Vinyasa: Chin Mudra: Monday, December 9, 2013

We let the questions of "does it really matter how I walk in this world" and "does it really matter how I hold my heart" guide our pratice today while exploring pigeon in many different views.

Windshield wiper

half happy baby
supine pigeon

sukasana hand stretches

supported heart opener with chin mudra play

sukasana side bending

malasana
uttanasana

tadasana

guitar hero

standing sequence:
lunge
twisted lunge
hammock
side  angle prep
trikonasana
lunge
pigeon
mermaid play

three leg  dog

baby cobra
locust
balasana

other side standing sequence

tree with mudra play

uttanasana
malasana

bridge

twisted root

supported savasana

sit
OM
Namaste

other side standing sequence

Sweet Vinyasa: The Skill isn't Bakasana: December 6, 2013

Freedom from the mind, as the texts put it, the kleshas, helps us see the love of who we really are. We practiced pulling the vrittis from the head and into the body where the wisdom is to experience ourselves outside the realm of the usual distractions caused by the fluxuations of the mind.

Patanjali's YS 1.2 = Yoga Chitta Vrittis Nirodaha.

Windshield wiper with twist

supine neck and ajna release

tailbone awareness

shimmy

easy side plank

plank
downdog

uttanasana
malasana
tadasana

at wall on half moon with balance play and supported stretch

walkabout

tadasana

standing sequence:
lunge
prayer lunge
warrior II dance
pigeon
downdog

other side standing sequence

downdog
rolling plank
rolling updog

balasana

wrist play

downdog
uttanasana
malasana

crow play

bridge

easy spine twist with So Ham meditation

supported savasana

sit
OM
Namaste

Yin Yoga: Brihat: Tuesday, December 3, 2013

We tuned in to brihat, translated as vastness, for our alignment tonight to help us counterpose the "usual" grip of the mind.

impressing the heart at the wall

half happy baby

butterfly

swan or eye of the needle at the wall

balasana
dragon

sphinx or saddle

twisted root

sit (5 min)

namaste

Sweet Vinyasa: Surrender and Santosha. Monday, November 2, 2013

It is said by those in Chinese medicine that the kidneys hold our fear. We spent a lot of time making more room in this region and in the heart to help us increase our capacity for surrender.

I didn't intend class to be about surrender and death, but the mention of fear tethered me to it. Oh well. Its not the most crowd pleasing of topics, but on the other hand it is one of the skills absolutely necessary on the path of yoga, according to the sages.

I lost a little track on the second standing series and forgot some poses. I get to practice surrender today by not letting it bother me and instead learn from what happened so it can be better next time.

supported reclining Buddha

sukasana with hand and wrist movements

cat and cow
balasana
puppy dog

OMG
flying cow
easy side plank

plank play with  wrist exploration

plank
downdog
uttanasana

cowboy negociation

tadasana

heart tapping and prana play

tadasana
YAM

standing sequence #1
lunge
twisted lunge
triangle
warrior II dance
lunge
downdog
other side

downdog

sphinx/seal
crocodile

plank
downdog
uttanasana
tadasana

shoulder rolls and stretches
uttanasana variation x2

tadasana
YAM

sequence #2
lunge
twisted lunge
side plank
downdog

pigeon

baby cobra
locust
locust variation

balasana with ajna rest

janu shirsasana
seated twist

bridge

long stretch

savasana

sit
OM
Namaste

Sweet Vinyasa: Aligning with Gratitide: Wednesday, November 27, 2013

We don't have to wait for Thanksgiving Day to practice gratitude. In fact sages have suggested this practice for a long time. It is particularly useful, they say, in disentanglement from the yama asteya "non stealing". Being grateful for what you have and what is helps so much in the temptation to reach out and grab, especially if what we are grabbing is not useful for our alignment.

An expanded view of the situation seems to truly be helpful in quieting the mind. This practice was a play in cultivating the ability to see more clearly.

Sit
Gratitude meditation
OM

Share
"Golden", "Joy", "Safe"

cat and cow
balasana

OMG
flying cow
side plank variation with "wings of the heart" meditation

plank
downdog

uttanasana
malasana

tadasana

shoulder rolls and shrugs
hand and wrist play

uttithatadasana with uttanasana variation x2

tadasana
YAM

standing sequence:
lunge
twisted lunge
hammock
horse
wide leg forward fold
lunge
pigeon

downdog

repeat standing sequence adding on tippee toe horse, skandasana and chinese splits

baby cobra
locust
locust variation

balasana with ajna rest

supta virasana play

bridge

cosmic rest pose

savasana

sit
OM
Namaste

Yin Yoga: Absorption: Tuesday, November 27, 2013

Sit

Baddha Konasana or Upavista Konasana

Swan

Balasana
Dragon

Supta Virasana play

Twisted Root

Supported Heart Opener over bolster

Namaste

Sweet Vinyasa: Practicing sutra 2.2: Monday, November 25, 2013

Tenzin Palmo said that if Buddha was sitting with us he would say, "practice".

We explored what yogis have suggested for a long time..to soften the I, ego, asmita by  practicing sutra 2.2 " cultivating samadhi and weakening the kleshas.

sit (3mins)
OM

cat
cow
balasana

OMG
flying cow
side plank variation

plank
downdog
uttanasana
malasana
uttanasana

tadasana
shoulder shrugs and rolls

wrist circles and hand stretches

uttithatadasana
uttanasana variation
repeat

standing sequence:
lunge
twisted lunge
hammock
horse
lunge

other side standing sequence with skandasana and chinese split play

puppy dog with twist
balasana with ajna chakra rest

sphinx/seal yin style

crocodile

supine eye of the needle

at wall:
thigh torture

cobra
dhanurasana

savasana with legs up the wall or regular or sit

sit
OM
Namaste

Sweet Vinyasa: Asatoma Sat Gamaya: Wednesday, November 20, 2013

I've been inspired today with the mantra:

asato ma sadgamaya
tamaso ma jyotirgamaya
mrtyorma amrtam gamaya

Lead me from the asat to the sat.
Lead me from darkness to light.
Lead me from death to immortality.

(Brhadaranyaka Upanishad — I.iii.28)
sukasana stretch and breath
shoulder shrugs

Butterfly yin style

cat
cow
balasana

OMG
flying cow
easy side plank

plank
downdog

uttanasana
malasana
uttanasana
tadasana

at wall
foot play with balance on half moons
walkabout

tree at wall

standing sequence:
tadasana
uttanasana
lunge
warrior II dance
peaceful warrior
side angle prep
trikonasana
tree

uttanasana

repeat standing sequence

uttanasna
malasana

rolling bridge
rolling bridge with uddiyama bandha play

eye of the needle with hamstring variation play
twisted root

repeat eye of needle and twisted root

Dharana, Dhyana, Samadhi meditation
Savasana

sit
OM
Namaste

Yin Yoga: A Practice of Pratyahara: Tuesday, November 19, 2013

Pratyahara is one of Patanjali's suggestions on how we might experience yoga that already is. This turning the senses in is, for most of us, a counterflow (pratiprasaba) to our usual ways and takes practice.

windshield wiper

eye of the needle with twist

butterfly

swan

balasana
dragon

sphinx

twisted root

savasana

namaste

Sweet Vinyasa: A Leap of Faith: Monday, November 18, 2013

The sanscrit word for faith is shraddha. A leap of faith for yogis is not a blind leap, but rather into a widened perspective of infinite love that already is. Which is hard to do, for the mind tends to grip the small (asmita).

Butterfly

cat
cow
balasana

OMG
flying cow
easy side plank

puppy dog

balasana variation

plank
downdog

uttanasana
malasana
uttanasana
tadasana

at wall on half moons
foot stretch with balance play
tadasana
walk about

tree at wall

standing sequence #1
tadasana
lunge
warrior II
pigeon variation
downdog

other side standing sequence #1

tadasana

standing sequence #2
lunge
warrior II
peaceful warrior
side angle prep
tree

uttanasana
malasana
tadasana

other side standing sequence #2

malasana
sukasana
wrist releases

sit (5 mins)

rolling bridge
rolling bridge with exhale play

twisted root

savasana

sit
OM
Namaste

Yoga: See The Miracle Of You: Thursday, November, 14, 2013

Seated so ham meditation

Cat
Cow
Balasana
Puppy dog

OMG
Flying cow
Easy side plank

Plank
Downdog

Uttanasana
Tadasana

At wall on half moon bricks
Foot stretch
Foot balance
Walkabout

Tree at wall

Standing seqeunce:
Tadasana
Lunge
Hammock
Warrior I I dance
Pigeon variation

Other side standing sequence

Downdog
Plank
Baby cobra
Locust

Balasana w hands rest

Bridge

Eye of needle
Twisted root

Savasana

Sit
OM
Namaste

Yoga: Butterfly: Saturday, November 16, 2013

Subbed this class for Kira. So thank you, Kira, for asking me to be here today.

Inspired by my own practice of baddha konasana yin style this morning and this quote by Richard Bach that came to me:

“What the caterpillar calls the end of the world, the master calls a butterfly.”

 

We spent some time practicing finding flexibility in the feet, as the motor organ of the will to help us allow for more room for the path of the heart.

 

extended sukasana 3 breaths

 

butterfly yin style

 

cat

cow

balasana

puppy dog

 

OMG

flying cow

easy side plank

 

barrel roll

 

plank

downdog

 

uttanasana

tadasana

 

at wall:

 

on half moon tadasana

tree -ish

 

tadasana

walk about

 

tree at wall

uttanasana at wall

downdog at wall

 

tadasana

YAM

 

standing sequence:

lunge

twisted lunge

warrior II

pigeon variation

 

other side standing sequence

 

baby cobra

locust

locust variation

 

twisted root

 

sit

OM

Namaste

 

Sweet Vinyasa: Sacrifice and Santosha: Monday, November 11, 2013

Ease with the "what is" requires a quieting of the mind, according to the yogis. This is harder than it sounds because it requires we let go of our story and our small limited view of how we think it should all look.

The word chitta (as in sutra 1.2 yoga chitta vrittis nirodahah) translates as heart/mind so we spent some time focused the heart to help us align to the more clear sight of what is.

windshield wiper with lung and heart meditation

reclining Buddha

cat and cow
balasasna
puppy dog

OMG with flying cow and easy side plank variation

plank
downdog

uttanasana
tadasana

shoulder shrugs

standing sequence #1
lunge
high lunge
prayer lunge
warrior II dance
trikonasana
pigeon variation
three leg dog

downdog
other side standing sequence #1

tadasana
uttanasana variation x2
tadasana
OM

standing sequence #2
lunge
warrior I
prayer warrior
warrior III variation
standing splits
uttanasana
tadasana

other side standing sequence #2

uttanasana
malasana

baddha konasana

janushirsasana with twist and side stretch

bridge
cosmic rest
bridge or wheel

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Ahimsa and Ananda: Friday, November 8, 2013

Subbed this Friday morning class for Tasha. We played with the possibility that the feeling tone of ahimsa is ananda. One of the ways we helped find our internal alignment was to breathe in to the back of the heart, cultivating our skills of seeing more clearly.

Sit

Leg tapping

Supine Schiffmannesque hamstring stretch

Cat n cow
Balasana
Puppy dog

Easy side plank with OMG and flying cow

Sphinx or seal

Balasana variation

Plank
Downdog

Uttansassna
Tadasana
YAM

1/4 sun salutes

Tadasana
OM

Standing sequence #1:
Lunge
Twisted lunge
Hammock
Warrior 11 dance
Trikonasana
Pigeon variation

Three leg dog

Other side standing sequence #1

Downdog
Baby cobra
Locust
Balasana

Plank
Downdog
Uttanasana

Tadasana

Shoulder rolls
Uttanasana variation

Standing neck stretches

Tadasana

Standing sequence #2
Side angle prep
Trikonasana
Half moon
Uttanasana
malasana

Other side standing sequence #2
Happy baby
Twisted root

Savasana

Sit
Om
Namaste

Soft Vinyasa: Dance of the Body and the Breath: Saturday, November 10, 2013

We used a sequencing to Dancer's pose to experience sutra 1.12.

Heart opener over bolster

Cat and cow
Balasana
Puppy dog

Plank
Downdog

Tadasana

1/4 sun salutes

Lunge with bricks
Low crescent

tadasana
OM

Standing sequence
Lunge
Hammock
WarriorII
Pigeon variation

Downdog
Baby cobra
Locust

other side standing sequence

Tadasana
Guitar hero

Dancer's Pose play

Eye of the needle

Restorative twist on bolster

savasana

sit
OM
Namaste

Sweet Vinyasa: Unclear Directions: Sunday, November 10, 2013

One of the challenging aspects of teaching yoga for me is simply getting "right" and "left" correct. Today was almost comically impossible to keep it straight. So much so that I don't even feel like posting the class notes, much less letting the video go live.

The bigger teaching is to quiet the ego...we were even talking about this in class today. I'm learning that when I show up to class vulnerable and with an open heart, that the class will be OK because the yoga  will come through. Today's "bad" class was helpful to help me remember when the directions are unclear, if you follow your heart and internal guidance things will turn out just fine.

Heart opener over bolster

cat
cow
balasana
puppy dog

OMG
easy side plank

plank
downdog

uttanasana
tadasana

shoulder shrugs and rolls

standing sequence:
lunge
twisted lunge
hammock
warrior II
triangle
pigeon variation

downdog

other side standing sequence

baby cobra
locust
balasana

downdog
pigeon
supine tree

bridge
other side pigeon and supine tree

bridge or wheel

twist

supported savasana

sit
OM
Namaste

Sweet Vinyasa: Attention, Affection and Faith: Wednesday, November 6, 2013

The sanscrit word for faith is shrada. Shrada is not a blind faith, but rather it is visionary. Yogis are asking us to widen our perspective, for not seeing clearly is the source of all our suffering. Two alignment instructions for a wider perspective (and there are many techiques) are to pay closer attention, and love one another.

on bricks
OM
A
O
M
OM x3

cat
cow
balasana
puppy dog

OMG
flying cow
easy side plank

barrel roll
balasana

affection meditation on bricks

plank
downdog with foot play
uttanasana

standing sequence #1
lunge
hammock
side plank prep
trikonasana
pigeon variation
downdog

sphinx with seal option yin style
crocodile

other side standing sequence #1

baby cobra
locust play
balasana

downdog
uttanasana
tadasana
OM

uttanasana
standing sequence #2
lunge
side plank prep
half moon
uttanasana
malasana

other side standing sequence #2

supine windshield wiper or happy baby

closing sequence:
eye of the needle
twisted root

other side closing sequence

savasana

sit
MMMMMMM
Namaste

Yin Yoga: A Dance of the Devas: Tuesday, November 5, 2013

Buddha is rumored to have said, "in this very body one can discover all the gods and all the demons". Our practice tonight encouraged becoming more sensitive to the many layers of the self.

Malasana
malasana twist
malasana with anjali mudra and three more hand gestures ( a la Erich Schiffmann)

uttanasana
downdog

balasana with ajna rest (2 mins)

butterfly (4 mins)

swan (4 mins)

balasana
lunge (4 mins)

reverse windshield wiper

sphinx/seal/saddle (4 mins)

twisted root (3.5 mins)

sit (15 mins)
sit/savasana (3 mins)

namaste

Sweet Vinyasa: The Heart Has Reasons That Reason Cannot Know: Monday, November 4, 2013

The sages talk a lot about the different levels of the self. One of the ways it is expressed is by Buddha "in this very body one can discover all the gods and all the demons". Another is the koshas. There can be a tendency to get hung up on heirarchies and "shoulds". The yogis suggest simply practice looking as a good first step, and from that place of what is, take action. We leaned into Blaise Pascal's "the heart has reason that reason cannot know" to help us with our alignment.

Sit

Janushirsasana
Janu with Side bend
half cow
savasana

other side

cat
cow
balasana
puppy dog

plank
downdog with foot play

uttanasana
tadasana

guitar hero

tadasana
uttanasana

standing sequence:
lunge
twisted lunge hammock
warrior II dance
pigeon variation
downdog

baby cobra
locust

barrell roll

other side standing sequence

downdog

easy side plank

downdog
uttanasana

tadasana
YAM

tree

uttanasana
malasana

eye of the needle
twist
repeat eye of the needle and twist

savasana

sit
OM
Namaste

Sweet Vinyasa: Taste your own grass: Wednesday, October 9, 2013

We played with the story of the rogue cow whose remedy to not eat other peoples grass was to taste his own sweet grass.

Windshield wiper
Janushirsasana and twist with strap

Cat  and cow play
Balasana

Downdog

Omg and flying cow to side plank

Downdog

Uttanasana
Tadasana

Shoulder rolls and shrugs
Standing shoulder opener w strap

Tadasana

standing sequence:
Lunge
Side angle prep
Triangle
Standing Texas star
Hammock
Lunge
Three leg dog
Downdog

Plank
Baby cobra
Locust
Balasana

Other side standing sequence

Shoulder opener with strap
Standing neck stretch

Tree at wall

Tadasana
Uttanasana

Side plank play

Twisted root

Savasana

Sit
OM
Namaste

Yin Yoga: Practice Peace and Quiet: Tuesday, October 16, 2013

We practice embodying peace and quiet so we could know it beyond the mind.

upside down chair at wall
Bramarhi variation breath sssss

butterfly (4.5 mins)

swan (3.5 mins each side)

balasana (2 mins)
lunge (3.5 mins)

sphinx/seal (3.5 mins)

twisted root (3.5 mins each side)

sit  or savasana (10 mins)

Namaste

Sweet Vinyasa: Surrender and the path of the Heart: Wednesday, October 16, 2013

It takes practice to surrender the will to the path of the heart. It can feel unsettling since the mind tends towards distraction and dispersion. All spiritual practices assist us in turning over our normal ego/asmita tendencies to the heart which requires surrender of what we "know".

upside down chair at wall
Bhahmari variation ssss breath
eye of the needle at wall

cat/cow
balasana

flying cow
easy side plank

plank
downdog balance play
uttanasana
malasana
tadasana

standing sequence:
lunge
side angle prep
trikonasana
standing texas star
hammock
crescent
three part hamstring stretch

downdog
rounded plank
updog
downdog

other side standing sequence

balasana

downdog
lunge
hammock
crow play

tadasana

downdog
lunge
hammock
tripod headstand play

rolling updog

bridge
cosmic rest

twisted root

savasana

sit
YAM
Namaste

Alano Club: Stop thinking so much: Monday, September 7, 2013

The biggest surface tensions are the thoughts we have, so sages for a long time have suggested we stop thinking so much. We logged some time in the ananda of connection (God, beauty, truth, the Divine...)

Sutra 1.2 yoga chitta vrittis nirodahah, yoga is the quieting of the mind. Some of the skills we cultivated was a willingness to see more clearly, kindness, wonderment, and curiousity.

sit

janushirsasana with twist and side bend

pea pod

cat/cow
balasana

lunge
low crecent

bridge
cosmic rest

twisted root

sit or savasana (10 mins)

sit
Namaste

Sweet Vinyasa: Seeing the Unseeable: Monday, September 7, 2013

We played in the realm of seeing what we don't usually see and into the unknown and the invisible using the story of Swetukatu from the Chandogya Upanishad as a reference and our breath as a teacher.

We found different versions of side plank to help us tune to the "something" in the invisible that supports and guides us with love all the time.

sit circles
sit central channel stretch
sit

janushirsasana with twist and side bend

malasana
uttanasana
tadasana with side stretch

downdog
easy side plank

balasana variation

plank
downdog
uttanasana
tadasana
YAM

standing sequence:
lunge
side plank
trikonasana
low crescent
downdog
plank
baby cobra
locust
downdog

other side standing sequence

tadasana
neck stretches

tree at wall

tadasana
uttanasana
downdog
updog
downdog
side plank

balasana
demo three suggestions for side plank
 
plank play

downdog
baby cobra
crocodile

twisted root with Texas Star

savasana

sit
Namaste

Sweet Vinyasa: Curiousity, Compassion and Sat Chit Ananda: Wednesday, October 2, 2013

The practices of yoga help us see what is not 'usually' seen, and encourages us to hone our attention to the less visible as a way to quiet the mind. As the mind quiets we can easier touch the "Sat Chit Ananda" that is always here.

Since there are many layers of the self, and as Buddha is reported to have said "within this very body one can discover all the gods and all the demons", we emphasized compassion, curiosity, and a willingness to be surprised as we found alignment with the deepest self (ahimsa).

sit
OM

cat and cow
balasana
puppy dog
barrel roll

sphinx
reverse windshield wipers

OMG play with side plank variation

plank
downdog with inner and outer channel play

uttanasana
tadasana

shoulder shrugs and rolls
uttanasana variation

tadasana
YAM

standing sequence #1
lunge
low crescent
hamstring stretch

other side standing sequence #1

tadasana
prana play

standing sequence #2
lunge
high lunge
prayer lunge
warrior II dance
trikonasana
hammock
lunge
downdog

plank
baby cobra
locust
cobra

downdog

other side standing sequence #2

side plank play

balasana
rolling plank
rolling plank to cobra

demo
rolling plank
rolling plank to cobra

balasana

cool down floor sequence:
eye of the needle
eagle wrap twist

repeat cool down floor sequence other side

savasana

sit
OM
Namaste

Yin Yoga: What Self Are You Studying? Tuesday, October 1, 2013

On the path of self discovery, one discovers many layers of the self. Yoga is a practice of studying the whole self. Its not that the outer layers or the less pleasant aspects of self aren't valid and important, but the deeper and quieter places help the alignment of joy and ease.

windshield wiper
eye of the needle

butterfly (4 mins)

upavista konasana (using bolster) 4 mins

balasana
dragon (3.5 mins each side)

reverse windshield wiper
sphinx (3.5 min)
crocodile

twisted root (3.5 each side)

sit or savasana (12 mins)

sit (2 mins)
Namaste

Alano Club: The Whole Self: Monday, September 30, 2013

Yoga and Recovery are about seeing our whole selves, not just the idealized versions. We endeavored to see aspects, internal and external, visible and invisible, of ourselves in our gentle yoga and meditation practices this evening.

windshield wiper with side stretch

half happy baby play

supine alternative nostril breathing

sukasana side bending x2

cat/cow
balasana
puppy dog
barrel roll

low lunge to low crescent

sphinx
crocodile

twisted root

sit or savasana (10 mins)

sit
namaste

Sweet Vinyasa: What Lies Within: Wednesday, September 18, 2013

To set us us for practice we contemplated a few words from Ralph Waldo Emerson:
"What lies behinds us and what lies beyond us is small compared to what likes within us"

And we used the story of Svetaketu from the 6th Chapter of the Chandogya Upanishad to help us better understand the magnificence of our being.

windshield wiper
long stretch

at wall
supine hasta pada gustasana with twist using strap

cat
cow
balasana
puppy dog

easy side plank with fancy feet and flying cow

plank
downdog

uttanasana
tadasana

shoulder shrugs
shoulder opener with strap
uttanasana with strap

standing sequence:
tadasana
lunge
high lunge
prayer twist
warrior II dance
downdog

other side standing sequence

downdog
baby cobra
locust
cobra

cobra variation

dhanurasana with tilt

floor sequence:
eye of the needle
half happy baby
supine pigeon

repeat floor sequence

sit (5 mins)

twisted root

savasana

sit
OM
Namaste

Yin Yoga: Stillness, Svetaketu, and Alignment with the deepest self: Tuesday, September 17, 2013

We played in the feeling tone of aligning with the deepest self, what the yogis call ahimsa. We let the practice and the story of Svetaketu (6th Chapter of the Chandogya Upanishad) assist us in finding stillness.

Heart opener over bolster (7 mins)

Butterfly (4.5 mins)

Swan or Eye of the Needle at the wall (4 mins each side)

balasana
Dragon (3.5 mins)

reverse windshield wipers

twisted root or easy twist (3.5 mins)

sit or savasana (15 mins)
sit or savasana (5 mins)

Namaste

Sweet Vinyasa: Ustrasana: Monday, September 16, 2013

Camel pose is a wonderful heart opener. We prepared for this deep opening with the feeling tones of courage and vulnerability, and the willingness to see more clearly.

Impressing the Heart
So Ham meditation
windshield wiper on bricks
rest

cat
cow
barrell roll

balasana with side stretch
puppy dog

plank
downdog

uttanasana
tadasana
shoulder shrugs

at wall:
side lengthening with shoulder opener. Breath in side ribs
side lengthening with shoulder opener. Breath in sacrum
wall uttanasana

standing sequence:
tadasana
lunge
hammock
horse
twist and dip
lunge
low crescent with dips
downdog

other side standing sequence

downdog
plank
baby cobra
locust
cobra
reverse windshield wiper

swimming cobra
dhanurasana with tilt play

balasana

on knees
half camel play
YAM
camel play

balasana
malasana
uttanasana
malasana

twisted root

savasana

sit
Namaste

Yoga For Addicts Teacher Training: Preparation: Sunday, September 15, 2013

Sages say to facilitate an experience of yoga, there is a combination of human effort and Divine grace. Einstein is rumored to have said that creativity ultimately was up to grace, and grace seems to favor the prepared.

Our job as yoga teacher is to facilitate, prepare, and share the techniques of yoga so yogis who show up might possibly have an experience of yoga. Yoga is always happening, but sometimes we don't see it clearly.

We used this as a background for sequencing. As a model for a class sequence we used vulnerability, courage and being comfortable in the unknown as our primary alignment cues towards camel pose.

Sit (10 mins)
So Ham meditation

Partner savasana adjustments

Savasana

BREAK

Circle:
comments and questions

sequencing lesson

sequencing lesson model class: towards camel (1 hour class model)

Opening:
Impressing the heart


Warm Up:
Cat/Cow
Barrell roll
balasana
puppy dog

tadasana

at wall:
Side lengthening with breath in side waist
Side lengthening with breath in sacrum

Sun Salutes/Standing Poses:
tadasana
lunge
high lunge
hammock
horse
wide leg forward fold
lunge
low crescent
downdog

repeat standing sequence other side

downdog
plank
lower to ground
baby cobra
baby cobra/locust/cobra
balasana

Peak pose:
Camel Demo

half camel
half camelbalasana
Camel

Cool Down:
balasana
malasana
uttanasana
malasana

twisted root

savasana

Circle
Gratitude meditation
Camel totem blessing

Kosha chanting

Namaste

Teaching Yoga to Addicts: The Voice of Ahmisa: Saturday, September 14, 2013

Building on our first evening when we discussed showing up with authenticity, our day today was a practice the cultivate the courage and trust to move and speak from a deep self. Such a practice demands we break the bond of addiction to what we think it should all look like. Our primary tool of alignment was the breath.

Sit (3 mins)

Sit with OM mantra
A
O
M
OM x3

At Wall:
Windshield wiper

Tailbone awareness
Cervical Spine awareness
Shimmy

Padagustasana at wall with strap

Alternative nostril breathing pranayama

Cat and cow

Easy side plank

Balasana with Ajna Chakra rest

Tadasana

Foot massage on bricks with partners

Tadasana
Hand awareness and Prana Play
Tadasana

Downdog

Balasana

Nadi and Chakra map model

Parvatadasana demo

Parvatadasana play

Freedom Style (5 mins)

Savasana

BREAK

Circle
Discussion: working with emotion
Bliss Bunnies

Kosha Model and discussion

Writing exercise
Qualities of a Yogi
How do you know if your practice is working?
Qualities of a Yoga Teacher

Demo:  Teaching with feeling tones

Kosha Chanting
sit (3 mins)
Namaste

Teaching Yoga to Addicts: Showing Up: Friday, September 13, 2013

We began to tap into the many layers of the self with the help of yogi Einstein who said, 'you can't solve a problem with the same mind that created it', and from Svetukatu's story of learning to see the unseen and hear the unheard as told in the 6th Chapter of the Chandogya Upanishad.
Habits live in the unseen, the unconscious, which is one reason yogis are asking us to see more clearly. The invitation is to show up freshly.
We spent our evening tapping the unknown, which required we quiet the mind, and dive deeper than the manos (measuring mind).  This not only takes practice, but as we discovered together tonight, courage, vulnerability, and self trust.

Sit 7 mins
Windshield wiper
Tailbone awareness
Shimmy
Long stretch
Eye of the needle with tailbone awareness
Alternative nostril breathing
Breath circles
Sukasana side bending
What's coming up for you to share?
Plank
Downdog
Downdog play
Uttanasana
Tadasana
Shoulder shrugs
Guitar Hero
Standing Sequence:
Lunge
Hammock
Warrior II play with nostril breath awareness
Downdog
Sphinx
Crocodile
Reclining Buddha
Easy twist or twisted root
Savasana

Sit
OM
Namaste
Circle and Journal
Meet and Share
Sit (3 min)
YAM
Namaste

Sweet Vinyasa: Expansion: Wednesday, September 11, 2013

Asmita (Ego) translates "I am this, I am that" and is a grip of the known. Its useful, but the call of the yogi is to be comfortable in the unknown, and let bigger, unseen forces guide us.

Windshield wiper
Supine pada gustasana and twist w strap at wall

Cat and cow
Balasana
Puppy dog

Easy side plank

Balasana variation

Plank
Downdog

Uttanasana
Tadasana

Guitar hero

Standing shoulder opener with strap
Uttanasana with strap

Tadasana
Uttanasana

standing sequence:
Lunge
High lunge
Twisted lunge
Warrior II
Pigeon variation
three leg dog
downdog

other side standing sequence

Cobra
Cobra variation

Rolling bridge play

Eye of the needle
Twist

Supported savasana with alternative nostril pranayama.

Sit
Namaste

Yin Yoga: Aparigrapha and Abhinnivesha: Tuesday, September 10. 2013

We played with feeling an expansive view as Brahma. Only if the mind is quiet can we touch in vastness and illumination of Brahma. Some of the alignment instructions we leaned in on from Patanjali were aparigrapha and abhinnivesha.

Heart opener over bolster (8 mins)

Baddha konasana (5 mins)

Swan (4 mins each side)

balasana
Dragon (3.5 mins each side)

Twisted Root (4 mins each side)

sit or savasana (10 mins)
sit or savasana (5 mins)

Alano Club: Step One: Stop Thinking So Much: Monday, September 9, 2013

We played in Patanjali's Yoga Sutras 1.1-1.14 with a backdrop of gentle poses. We allowed kindness, ease, surrender, and a willingness to be surprised as our alignment cues.

windshield wiper

eye of the needle

sukasana side bending

sit (4 mins)

low lunge
low crescent
balasana

reclining Buddha

sit or savasana (10 mins)
sit or savasana (5 mins)

sit
Namaste

Sweet Vinyasa: Avidya, Amazement, and Wonder: Monday, September 9, 2013

We let Einstein's quote "there are two ways to live your life. One as if there are no miracles, and the other as if everything is a miracle" inspire the way we look at things to help loosen the bonds of avidya.

Sit

windshield wiper
eye of the needle with twist

cat/cow/balasana/barell roll

easy side plank

plank
downdog

uttanasana
tadasana

guitar hero

tadasana
YAM

standing sequence:
lunge
high lunge
twisted lunge
warrior II
pigeon variation
downdog
rolling plank
rolling updog
downdog
puppy dog
balasana

other side standing sequence

bridge x2

twisted root

savasana

sit
OM
Namaste

Ashtanga Play: Reversing the flow with Handstand: Thursday, September 5, 2013

Subbed this class of Ashtanga play for Adam, which was fun and challenging since Ashtanga is not my primary practice. It was a great way to look at the series freshly and I'm grateful for the opportunity.

Windshield wiper

supine padagustasana and twist with strap
half happy baby
padagustasana variation

uttanasana
tadasana

Surya Namiskar A x3
Surya Namiskar A freeform

Surya Namiskar B x3
Surya Namiskar B freeform

tadasana

Triangle

Revolved Triangle

Side Angle

Prasarita Pada Tadasana A
Prasarita Pada Tadasana B
Prasarita Pada Tadasana A or Headstand

Guitar Hero
Parsvottonasana

Warrior Flow:
Tadasana
Lunge
Warrior I
Warrior II
Lunge
Downdog
Rolling Plank
Rolling Bridge
Downdog
Revolved dog
Downdog

Other side Warrior Flow

Puppy Dog
Balasana with Ajna rest

Hand and Wrist awareness play

Handstand in Doorway

Handstand at Wall

Handstand with Bolster (yogi L offered this!)

Janushirsasnana stretch
Half virasana stretch
Janushirsasana with side stretch

Twisted Root

Savasana

Sit
Namaste

Yoga: Attitudes of a Yogi: September 5, 2013

We used the attitude of compassion (karuna) as our primary alignment today, and sprinkled it with gentleness, kindness, and a willing to be surprised to tap in to feeling the inner illumination that's always there.

Sit
karuna meditation
YAM

windshield wiper

eye of the needle with twist

cat/cow
barell roll
balasana
puppy dog

toe torture with karuna meditation

plank
downdog play
downdog

uttanasana
uttithatadasana
tadasana

YAM

standing sequence:
lunge
twisted lunge
hammock
karuna warrior II
pigeon variation

three leg dog
downdog

other side standing sequence

balasana

sphinx/seal
crocodile

reclining Buddha
bridge
reclining Buddha

savasana

sit
OM
Namaste

Sweet Vinyasa: Courage and Karuna: Wednesday, September 5, 2013

We have been talking a lot about Karuna (compassion) lately, and brought a special interest today in using Karuna to find a more satisfying alignment with what is. We are finding courage to be a dance partner to karuna as we hone our skills of seeing more clearly the whole self, not just the parts we 'want' to see.

Savasana

YAM

eye of the needle with twist

cat/cow
puppy dog

balasana
toe torture

plank
downdog

uttansana
tadasana

guitar hero

tadasana

standing sequence:
lunge
twisted lunge
hammock
warrior II dance
pigeon variation
three leg dog

repeat standing sequence

downdog
rolling plank
rolling updog

balasana
OM

bridge x2

twisted root

supported savasana

sit
namaste

Alano Club: Tuning In: Monday, September 2, 2013

We practiced the skills of compassion, tenderness, and vulnerability as we explored our interior landscape. We let the mantra of WOW! and the element of surprise guide us into the depths and navigate through the sticky spots.

sit (5 mins)

windshield wiper
eye of the needle with twist

sukasana side bending

cat/cow
balasana

sphinx/seal
balasana

sit (12 mins)

namaste

Sweet Vinyasa: Karuna: Monday, September 2, 2013

We used the breath in the back of the heart as an alignment cue today to assist us in finding more room through the yogis suggestion of karuna (sutra 1.33).

We also honed our skills in seeing more clearly...making the invisible more visible.

Sit
Karuna meditation
YAM

eye of the needle with twist

cat/cow/barell roll
plank
downdog
uttanasana

standing pattern:
lunge
prayer lunge
warrior II dance
low lunge
three leg dog

rolling plank
rolling updog

other side standing pattern

reverse windshield wipers

bridge

cosmic rest

reclining Buddha

savasana

sit
OM
Namaste

Sweet Vinyasa: The Miracle of You: Wednesday, August 28, 2013

I have been particularly inspired lately by Einstein's quote:
"There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle". One of the ways to start to see the abundant miracles everywhere is to quiet the mind. Yogis are always encouraging us  to bring the invisible visible, which requires new ways of seeing. The asana practice is a wonderful place to train ourselves in new ways of seeing.



Sit (5 mins)
OM

Cat and cow play
Barrell roll

Buddha foot w downdog

Easy side plank with twist

Downdog

Uttanasana
Malasana
Uttanasana with breath flow

Uttitha tadasana
Shoulder rolls
Uttanasana variation x2

Tadasana
YAM
1/4 sun salutes
1/4 sun salutes freedom style
Tadasana
YAM

Standing sequence:
Lunge
Prayer lunge
Warrior 11 dance
(Forgot triangle which feels awesome here!)
Low crescent
Hamstrung stretch
Three leg dog
Downdog






Repeat standing sequence other side



Rolling Plank
Rolling Updog

supine to reverse windshield wiper
sphinx or seal yin style
crocodile

eye of the needle with half happy baby play

savasana or legs up the wall

sit
OM
Namaste

Sweet Vinyasa: Illumination and the Leaf Blower: August 21, 2013

There was a super loud leaf blower going on during our opening sit together. It was super fun to let the outside situation be a study for our insides.

We came to the discovery that in our center, away from surface and petty tensions there is a quiet that we can slip into. This is the place of wisdom or illumination.

sit
illumination meditation

discuss the leaf blower experience

cat
cow
balasana
downdog

puppy dog
sphinx
all fours with hip circles

downdog
uttanasana
malasana with cowboy negiciation

uttanasana
tadasana
shoulder shrugs and rolls
uttanasana varation x2
tadasana

guitar hero

standing sequence:
tadasana
uttanasana
lunge
trikonasana prep
trikonasna
warrior II dance
downdog

repeat standing sequence

downdog
rolling plank
demo
rolling plank

balasana

floor sequence:
supine windshield wiper
eye of the needle
twist
repeat floor sequence

supported savasana

sit
OM
Namaste

Yin Yoga: Hippy Do Da: Tuesday, August 20, 2013

A small class with a request for hips.

Windshield wiper

Eye of the needle with 3 holds
Thread the needle
Half happy baby play
Rest

Half Virasana with 4 stage reclining poses

Half Janushirsasana with twist and side bend

Upavista konasana yin style

Box Yin Style

Upavista konasana at wall
Baddha konasana at wall
Eye of the needle at wall
Upavista konasana at wall

Walkabout

Sit (15 mins)
Namaste

Yoga: Salute to the Sun Within: Tuesday, August 20, 2013

The yogis say true knowledge come from the inside, not the outside and quieting the mind is required to hear illumination.

We let sutra 1.34 and 1.35 and the third chapter if the Chandogya Upanishad help us see our inner illumination more clearly.

Sit
Illumination meditation
OM

Cat
Cow
Balasana
Sphinx
Puppy dog

Plank
Downdog

Easy side plank

Downdog

Uttanasana
Tadasana

Shoulder rolls and shrugs
Uttanasana variation
Tadasana
Yam

1/4 sun salutes
Tadasana

Standing sequence:
Lunge
Triangle prep
Triangle
Warrior 11 dance
Low crescent with sundial pose
Pigeon variation
Three Leg Dog
Downdog








Standing Sequence other side
from Downdog:

Rolling plank
Rolling updog

Demo rolling plank

Rolling updog x2

Balasana

Baddha konasana with sun reach
(Was going to do half cow and forgot)

Eye of the needle
Twisted root
Savasana

Sit
OM
Namaste

Sweet Vinyasa: Logging time in Self-Trust: Monday, August 19, 2013

We used the hands, as the motor organ of the heart, and the sushumna central channel to feel our alignment with the ultimate Trustworthy.

Sit

Sukasana forward fold with two way side bend
sit

cat
cow
balasana

easy side plank with twist

plank
downdog
uttanasana
malasana with twist
uttanasana

tadasana
shoulder shrugs and rolls
uttanasana variation x2

tadasana
YAM

1/4 sun salutes
1/4 freestyle sun salutes

standing sequence:
tadasana
lunge
hammock
trikonasana
warrior II dance
downdog

rolling plank
rolling updog
(demo)
rolling updog

downdog

repeat standing sequence other side

downdog
rolling updog

floor sequence:
pigeon
rolling pigeon
supine tree
half happy baby play
eye of the needle
twisted root

roll to downdog
repeat floor sequence

savasana

sit
Namaste

Sweet Vinyasa: Illumination: Monday, August 12, 2013

Ravi Ravindra described the feeling tone of stillness and silence as 'illumination'. This description has the same feel as inner knowing, or wisdom as described by Erich Schiffman.
Stillness and silence require a sacrifice of the me-me-me (asmita) and what we think we 'know'. Thinking primarily runs on habit. Reversing the flow of the tendency towards habit takes practice. So we practiced today with an extra effort towards quieting the mind. We used Crow pose as a visible means of turning our will over to the path of the heart.
Sit
Windshield wiper
Side length
Eye with twist and side bend
Downdog
Uttanasana
Tadasana
Shoulder Rolls and shrugs
Guitar hero
Shaking
Uttanasana with lean
Uttanasana with twist
Malassna with 4 mudras (Schiffmann)
Downdog
All 4's heavy hands
Slow
Downdog
All fours
Cat cow and shoulder play
Side bending
Barrel roll
Hip circles
Waltzing Matilda
Balasana
Vriksasana
YAM
Plank
Downdog
Lunge
Side angle prep
Trikonadama
Extended trikonasana with bent arm
Lunge
Low crescent
Vinyasa
Other side
Crow play
Malasana
Uttanasana
Tadasana
Tree with mudra play
Uttanasana
Downdog
Sphinx
Seal
Twisted root
Savasana
Sit
Om
Namaste

Sweet Vinyasa: Sutra 1.3: Wednesday, August 7, 2013

We spent some time in the idea of svarupe as luminosity (Ravi Ravindra on our recent retreat suggested this definition), and drawing from sutra 1.3.

(when the mind is still...then the seer abides in is own True Nature. (Tada Drashruh svarupe avasthanam).

We practiced the Buddha's suggestion of holding mindfulness in the body, observing both the tight spots and the obvious freedom spots.

windshield wipers with side stretch

eye of the needle prep with tilt
eye of the needle
repeat eye of the needle sequence

easy side plank with twist

plank
downdog

uttanasana
malasana with twist
uttanasana
uttithatadasana
tadasana
OM

Simple lunge salute

standing sequence #1
lunge
high lunge
prayer lunge
warrior II dance
peaceful warrior
side angle
lunge
downdog
repeat standing sequence #1

tadasana
finger stretch
prana play
YAM

standing sequence #2
lunge
warrior I
warrior III
standing splits
pigeon
three leg dog with wild thing option
other side standing sequence

downdog
rolling plank
rolling to updog

balasana

happy baby
twisted root

savasana

sit
OM
Namaste

Alano Club: Expanded View: Monday, August 5, 2013

The first suggestion, according to Patanjali to experience the yoga that already is, is to stop thinking so much. This is harder than it sounds because the mind tends towards dispersion and distraction.

We played in the techiniques of pratyahara and in to sutra 1.36 'experiencing the inner radiance free from joy"

Tranformation is not about becoming a new person, it is getting quiet enough to see the inner radiance that is already there.

sit (10 mins)

sukasana forward fold with two way side bend

eye of the needle with twist

tadasana

guitar hero
uttanasana

low crescent
balasana

reclining Buddha

savasana or sit  (12 mins)
expansion meditation

Namaste

Sweet Vinyasa: Aligning with internal order: Monday, August 5, 2013

Surrendering the small self is absolutely required in the path of yoga and the aligning with internal peace and quiet. The sanscrit term is vairagya. The yoga sutras talk about a higher vairagia and a lower vairagya-two distinct forces, one of attraction for the more subtle and quiet and bright and one of repulsion away from the dark and tight spots. Our practice today was with the higher vairagia (sutra  1.16). One of the descriptions of this alignment is "luminosity".
Patanjali mentions this in sutra 1. 36 - inner radiance free from sorrow.

This practice was inspired by the idea that transformation is not changing into someone else, but rather an alignment with the deepest parts of self and sacred order. This is a new learning for me about what the sages say about transformation and an interesting way to practice freedom from the known.
on bricks
pranayama with arms extended overhead
OM
sit (3 mins)
cat and cow
balasana
puppy dog
table top balance play
easy side plank
downdog
uttanasana
uttithatadasana
uttanasana variation
repeat
tadasana
YAM
standing sequence #1
lunge
twisted lunge
hammock
warrior II dance with gaze on back foot then over heart
baby cobra and locust
barell roll
other side standing sequence #1
plank play
tadasana
standing neck stretches
standing sequence #2
lunge
side angle prep
trikonasana
half moon
standing splits
pigeon
three leg dog
other side standing sequence #2
downdog
baby cobra to cobra
roll supine
happy baby
bridge
closing sequence:
eye of the needle
twisted root
texas star
repeat closing sequence
savasana or sit
sit
OM
Namaste

Sweet Vinyasa: Of the Earth and the Heavens: Wednesday, July 24, 2013

The Rig Veda tells us we are "children of both the Earth and the Heavens". One significant feature of the mantra is a reminder to do our work here and now in this life. Its easy to get caught up in thinking what it should look like in this life, and key, according to the sages, is to widen your perception. This is harder than it sounds because it requires we drop into the unknown.

We were playing towards Hanumanasana and the spirit of devotion to the quiet within, but we didn't make it to the full splits because the temperature wasn't correct.

windshield wiper

pada gustasana with twist using strap

cat
cow

easy side plank with twist

downdog with hamstring play

uttanasana
tadasana

shoulder rolls and shrugs
shoulder opener with strap

standing neck stretches

tadasana

standing sequence:
lunge
twisted lunge
triangle
standing Texas star
hammock
low crescent with three part hamstring stretch

vinyasa with baby cobra and locust

repeat standing sequence

roll supine

rolling bridge x3

eye of the needle
twisted root
repeat

savasana

sit
OM
Namaste

Alano Club: Let the feeling of ease be your guide: Monday, July 22, 2013

One of the definitions of yoga is "breaking the bonds of suffering" (Bhagavad Gita). This is harder than it sounds because it requires we let go of the small self and what we 'know'.

windshield wiper

eye of the needle

supine three part breath exploration

sukasana side bending x2
gratitude meditation

cat/cow/barrel roll

low crescent
balasana with ajna meditation

twisted root

sit or savasana (10 mins)
sit or savasana (5 mins)

Namaste

Sweet Vinyasa: Shrada: Monday, July 22, 2013

Hanuman continues to hold my attention so we played with Hanumanasana at the wall. We touched in on ahimsa as our tether to Shrada, or faith. Not a blind faith, but faith based on an experience of feeling safe and spacious in the unknown.

We started in waterfall pose as a tribute to the glorious rainshowers in Ojai this morning.

This sequence is longer than is optimal for a 90 minute class.

Waterfall (legs up the wall with bolster)

Eye of the needle at wall

Upavista Konasana at wall

cat/cow

floor sequence #1
OMG
easy side plank
table twist
downdog

repeating  floor sequence #1

balasana with arch torture

downdog

lunge with pyramid

uttanasana
uttithatadasana
tadasana
YAM

gratitude meditation

standing sequence #1
lunge
low crescent
hamstring stretch
twisted lunge
triangle

downdog

baby cobra
locust
locust variation

barrel roll

plank
downdog
repeat standing sequence #1

tadasana
shoulder shrugs
shoulder rolls

standing neck stretches

at wall
hanumanasana play

tadasana
lunge
warrior I
parvatadasana
standing pada gustasanasa play

tadasana
uttanasana
malasana

bridge x2 (with wheel option)

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Jai Hanuman! Wednesday, July 17, 2013

A sequence inspired by Hanuman which required a letting go in the hamstrings as well as a letting go of how it should all look. It is a leap of love.

ajna support on bricks
sit (2 mins)
YAM

supine pada gustasana with twist using strap

cat/cow
easy side plank with reverse twist

balasana variation

plank
downdog
uttanasana
tadasana
OM

lunge using bricks with side bending

downdog
plank
baby cobra
locust

downdog
vasistasana

downdog
standing sequence:
lunge
twisted lunge
triangle
downdog
repeat standing sequence other side

balasana
prayer to the Earth
OM

hanumanasana play

bridge
twisted root

watery baddha konasana using bricks

savasana

sit
OM
Namaste

Yin Yoga: Peace, Prana and Practice: Tuesday, July 16, 2013

Buddha reportedly said that peace and quiet and wisdom can only be found through mindfulness in the body. We used the yin shapes to see our prana, vital life force more clearly, observing deep within the peace resulting from a quiet mind.

We also observed it takes practice because the mind tends towards distraction. The practices help us tether deeper down and in. Tonight our practices included some suggestions found in sutra 1.34 and 1.12.

windshield wiper

eye of the needle play

butterfly

swan or eye of the needle at wall

dragon
balasana

reverse windshield wiper
sphinx/seal

twisted root

savasana or sit (we only had 5 mins!)

namaste

Alano Club: Connection: Monday, July 15, 2012

The fluxuations of the mind, the vrittis, are the chief cause of not seeing the connection that already is, always has been and will be forever. We practiced logging some time in feeling connected, which is harder than it sounds because it requires we relax what we "know". In the present and in the unknown, appears to be the most quiet.

windshield wiper

supine hamstring stretch

pranayama practice three part breathing
heart meditation

sukasana side bending
sit (2 mins)

tadasana

shoulder rolls
swamp monster
halleluja

prana play

tadasana with anjali mudra

uttanasna

lunge with low crescent

twist with knee alignment constraint

sit or savasana (13 mins)
sit or savasana (3 mins)

namaste

Sweet Vinyasa: Letting Go of What You Know to See More Clearly: Monday, July 15, 2013

It seems counterintuitive to play in the space of the unknown, especially in the middle of a teacher training. But this is a practice the yogis continually invite us to dance in. We leaned into the support of sutras 1.1-1.4, and into three of the five kleshas, avidya, asmita, and abbenivesha.

We used the sama (same) breath as our primary alignment

We also did some new (to me) poses and sequences in an effort to practice the unknown as a teaching skill for myself. It is seeming ahimsa (non violation) is the alignment of being comfortable in the unknown.

watering the heart (or supporting the heart)
pranayama play holding our attention in the bottom of the exhale

supine hamstring stretch

cat/cow
easy side plank
twist
downdog
other side

downdog

uttanasana
malasana with twist
uttanasana
tadasana

uttitadasana with sama breath play

standing sequence #1
lunge
low crescent with sama breath play
downdog
baby cobra or locust

downdog
uttanasana
tadasana
gratitude meditation
YAM

standing sequence #2
lunge
warrior I
parvatadasana
warrior III with sama breath
standing splits
pigeon
supine tree
bridge

rolling to downdog

repeat standing sequence #2
with OM in supine tree

from bridge
twisted root

supported savasana

sit
OM
Namaste

Sweet Vinyasa: Brahma is where I am not: Wednesday, July 10, 2013

Leaning in to the Upanishads, we took the OM slowly and studied the different levels according to the Mandukya Upanishad, then did our best to move into action with a quiet mind which is the first suggestion on how to tap into the yoga that already is, according to Patanjali.

Some of the yogic definitions and descriptions of a silent mind are Brahma, Samadi, Delight, Quiet, God, among others.

Or, this class also can be simply called "hip openers"!

On bricks OM
A
O
M
OM x3

cat/cow
balasana with side stretch
earth OM prayer
puppy dog

plank
downdog
uttanasana
malasana with twist
uttanasana
tadasana
OM

guitar hero

standing sequence #1
lunge
twisted lunge
triangle
standing Texas star
hammock
low crescent
high crescent
tadasana
LAM

repeat standing sequence #2

from high crescent
downdog

rolling plank
rolling updog x2

downdog

standing sequence #2
 three leg dog with knee to nose, and elbow play
lunge
warrior I
parvatadasana
warrior III
standing splits with balance option
lunge
pigeon
supine tree with gratitude meditation
bridge

rolling to downdog
repeat standing sequence #2

from bridge

gomukasana
box

twisted root

savasana

sit
OM
Namaste

Yin Yoga: Self Study and Self Care: Tuesday July 9, 2013

Not a strict yin class in the classic sense, but in alignment with who showed up and in counterpose to the heat.

windshield wiper

eye of the needle

sukasana side bending

butterfly yin style
savasana

lunge yin style
balasana

reverse windshield wiper
sphinx yin style

reclining buddha

supported twist on bolster

savasana

sit
Namaste

Sweet Vinyasa: Feel the Yoga: Wednesday, July 3, 2013

Supported reclining Buddha

Sit (5 mins)

Cat/cow/Barrel roll freeform

Balasana
Puppy dog

Balasana play

Plank
Downdog

Uttanasana
Malassna with twist

Uttanasana
Shoulder rolls and shrugs

Guitar hero

Tadasana
Effortless effort

Standing sequence #1:
Lunge
Twist
Triangle
Standing Texas star
Hammock
Low crescent

Downdog

Other side Standing Sequence #1
Tadasana
YAM

Standing Sequence #2
Lunge
Warrior 1
Parsvatadasana
Warrior III
Standing splits
lunge
Pigeon
Supine tree
Bridge

rolling to downdog
repeat Standing Sequence #2

eye of the needle
twisted root

savasana

sit
OM
Namaste

Alano Club: In exploration of Brahma: Monday, July 8 2013

A sequence to assist in differentiating the skills of thinking and feeling. We also touched on effort and grace, practice and surrender, and began to explore the space between the apparent opposites, sometimes refered in the texts as Brahma.

Sit

Windshield wiper
Half happy baby
Eye of the needle

Supine gratitude meditation
Thinking/feeling gratitude study

Guitar hero
Uttanasana

Downdog

Easy side plank with cat cow

Barrel roll

Balasana with gratitude prayer

Bridge pose x2

Twisted root

Savasana/ sit
Savasana/ sit

Prototypes Women's Center: change is an inside job: Monday, July 8, 2013

Most of the women can track the events in their lives that led to the desire to get sober. Many women have a harder time tracking the feeling tone of making a change or transition.  We used an exercise of shoulder rotation exploration to assist in tracking what it feels like to navigate through the tight spots and the feeling tone of freedom on the other side.

then,

on belly
windshield wipers

sphinx/seal

knees to chest
eye of the needle

cat/cow/barrel

balasana

standing guitar hero
Schiffmann hokey pokey

uttanasana

downdog
puppy dog
balasana

bridge

easy twist

savasana

sit
namaste

Sweet Vinyasa: Explorations into Brahma: Monday, July 8, 2013

We used 2 of the four mahavakyas as contemplative alignments, both of which have Brahma in them. Truth is Brahma, and Aham Brahma (Brahman, Brahmasmi). Since the mind tends towards distraction, this is harder than it sounds.

sit (5 mins)

sukasana forward fold with two way side bend
sit (2 mins)
YAM

cat/cow/barrel roll

plank
downdog

uttanasana
malasana with twist variaton

uttanasana
tadasana
shoulder rolls and shrugs
uttansana variation
tadasana
YAM

standing sequence #1
lunge
twisted lunge
triangle
standing Texas star
hammock
low lunge
high crescent
tadasana

gratitude meditation
YAM
other side standing sequence #1

downdog
rolling plank
rolling updog x2

standing sequence #2
three leg dog with three way rounding play
lunge
warrior I
parvatadasana
warrior III
pigeon
supine tree
bridge

rolling to downdog
repeat standing sequence #2

from bridge
twisted root

savasana

sit
OM
Namaste

Yin Yoga: Expansion and Tapas: Tuesday, July 2, 2013

Since the heat outside is what a lot of people are talking about, it seemed tapas was a nice place to start. We talked about tapas, often translated as discipline, as an effort to stay in a place of expansion or yoga. Quieting the mind is key to tapas.

Sit (6 mins)
expansion meditation

Butterfly (4 mins)

cat/cow/barrel roll freeform (2 mins)

Dragon (3.5 mins)
Swan (3 mins)
supine rest

reverse windshield wiper
sphinx/seal/saddle (3.5 mins0

twisted root (3.5 mins)

sit/savasana (12 mins)
sit/savasana (3 mins)

Namaste

Alano Club: Tapas: Monday, July 1, 2013

It has been very hot in Ojai this week so we tailored both the practice and the theme to cooperate with the bigger flow of what's happening. We worked with the definition of tapas as "discipline to stay in alignment with the deeper rivers within".

modified legs up the wall (on bench)
eye of the needle on bench
rolling bridge on bench

cat/cow/barrel roll

Rainbow

sphinx/seal

downdog

tadasana
shoulder rolls and shrugs

Swamp Monster
Halleluja

Neck stretches

tadasana

uttanasana
malasana with twist

rolling bridge pose

easy spine twist with Texas Star

sit/savasana (13 mins)
sit/savasana (2 mins)
Namaste

Sweet Vinyasa: Cooperating with Yoga. Wednesday, June 26, 2013

Both effort and surrender are required to be sensitive and aware of the yoga that is. We leaned into sutra 1.12 and Buddha's advice of bringing mindfulness in the body to see our sacred selves more clearly.

sukasana circles and rolls
sukasana side bending

heart opener over bolster
rest
YAM

cat/cow
OMG
easy side plank

plank balance play
downdog

uttanasana
uttithatadasana stretch
uttanasana variation
other side

standing sequence:
lunge
warrior I
warrior II
trikonasana
three leg dog
wild thing
balasana

repeat standing sequence

from downdog

floor sequence:
pigeon
rolling pigeon
sleeping pigeon
supine tree
bridge

downdog
repeat floor sequence

twisted root

savasana

sit
OM
Namaste

Yin Yoga: Dharma, Yoga and Yajna: Tuesday, June 25, 2013

We played to discover the feeling tone of dharma through attention to the heart in our practice tonight.

Sit (5 mins)

Butterfly (4.5 mins)

reverse windshield wiper
Sphinx/Seal (4 mins)
Crocodile

cat/cow/barrel roll

lunge (3.5 mins)
pigeon (3 mins)
texas star

twisted root

sit/savasana (10 mins)
sit/savasana (3 mins)

namaste

Alano Club: Cultivating the skill of internal peace and quiet: Monday, June 24, 2013

We spent some time cultivating internal peace and quiet so we could tap into the skill set as we make our way into the world. We leaned into one of the definitions of yoga as "Yoga is Skill in Action" offered by the Bhagavad Gita, as well as sutra 1.2 Yoga Chitta Vrittis Nirodaha "Yoga is the quieting of the mind" and the suggestion of Buddha to bring mindfulness in the body.

windshield wiper

shimmy

cat/cow

OMG
balancing table
easy side plank


eye of the needle

sphinx
crocodile

reclining Buddha

savasana or sit (10 mins)
savasana or sit (5 mins)

gratitude meditation
Namaste

Prototypes Women's Center: the feeling of Gratitude: Monday, June 24, 2013

We played with the idea of gratitude and the feeling tone of gratitude and made some observations about each. We considered also that feeling gratitude was easier that making a gratitude list and thinking about "what we are grateful for" because it eliminated the limited vision of what gratitude should feel like.

Gratitude list

Meditiation #1 with one person/place/ thing
Meditation #2 with another person/place/thing

Discussion

BREAK

Asana practice:
the asana practice today was designed to assist in cultivating a feeling tone of gratitude and support to assist in creating internal ease.

Dolphin
Supported dolphin
Downdog

Uttanasana
Tadasana

Guitar hero

Lunge salutes

Supported tree at wall

Legs up wall
Eye of the needle at wall

Seated twist

Sit (3 mins)

Namaste

Sweet Vinyasa: Yoga is Skill in Action: Monday, June 24, 2013

We honed in on the yogi skill set of peace and quiet while playing into being a yogi in the world through action. Feeling into the idea that it less about what you are doing and more about how you are doing it. We leaned into the teachings of the Bhagavad Gita.

We also played into the more subtle realm of feeling supported even though it might not be easy to see but with practice it gets easier to see because its true (Brahma is Truth from the Upanishads).

heart opener over bolster
3 part breath
supported windshield wiper

supine rest

cat/cow
balasana

tabletop
OMG
tabletop balance
easy side plank

balasana variation
arch torture with downdog

downdog
uttanasana
uttithadasana
tadasana with shoulder rolls

uttansana
lunge
warrior I
warrior II
trikonasana
hammock
three leg dog
baby cobra
locust
other side

vinysasa with rolling plank
demo
rolling plank to updog

downdog

tadasana

supported tree at wall
uttanasnaa at wall
malasana at wall

tadasana
malasana

eye of the needle
twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Slow down to see more: Wednesday, June 19, 2013

We practices somewhat familiar sequences to allow for a backdrop to move in a manner of shaking up habitual pattens of holding. This is harder than it seems because the mind tends towards distraction and unconscious patterns of holding. We did our best to quiet the mind through movement, breath and mantra to allow the IS to come into view.

The texts have various ways of describing the IS-ness of us. We leaned into the the feeling tone of the Chandogya Upanishad 3.13.7 as one possibility today.

Now the light which shines above the Heavens, above all, above everything, in the highest worlds, beyond which there is no higher, verily this is the same as the light which is here within a person. 

windshield wiper

eye of the needle with half happy baby play

reverse windshield wiper

sphinx/seal

cat/cow

balasana

puppy dog

balasana variation

plank

downdog

uttanasana

uttithatadasana

tadasana

second set standing stretches

tadasana

YAM

lunge

twisted lunge

hammock

warrior II dance

low crescent

tadasana

other side

downdog

balasana

prayer meditation

OM

navasana play

bridge x2

twisted root

savasana

sit

OM

Namaste

Sweet Vinyasa: Dance in the wobbly of your Life: Monday, June 17, 2013

Through breath, movement and mantra we explored the light within as described by the Chandogya Upanishad 3.13.7. We played in savoring the binds and wobbles that lead us deep within.

seated janushirsasana with twist

paschimotadasana

downdog
puppy dog

downdog

easy side plank

downdog
simple lunge salutes with dips

downdog
uttanasana
uttitha tadasasa
tadasana

YAM
gratitude meditation

lunge
side angle
trikonasana
bound angle
pigeon variation
three leg dog
wild thing
vinyasa with baby cobra and locust

balasana
prayer to the earth
OM

other side

tadasana

natarajasana play

bridge
eye of the needle
twist

other side

savasana

sit
OM
Namaste

Sweet Vinyasa: Dive in with sutra 1.12: Wednesday, June 12, 2013

Sometimes quieting the mind is referred to 'reversing the flow' because the ordinary mind tends towards distraction and dispersion. This takes equal parts practice and surrender (sutra 1.12).

windshield wiper

supine pada gustasana with twist using strap

cat/cow
barrel roll
balasana
puppy dog

balasana variation

plank
downdog
uttanasana
tadasana

one leg tree variation on brick

lunge salutes with low crescent and dips using bricks

tadasana
YAM

lunge
hammock
warrior II dance
trikonasana
vinyasa with baby cobra and locust variation
other side

balasana

bridge x2

eye of the needle
twisted root
other side

savasana

sit
OM
Namaste

Yin Yoga: loving the layers of you Tuesday, June 11, 2013

We leaned in on Patanjali's yoga sutra 1.35 and the Chandogya Upanishad 3.13.7 for assistance in aligning us in the peace and quiet.

supine
4 part breath awareness

windshield wiper

baddha konasana

swan

balasana
dragon


sphinx/seal

twisted root

sit/savasana 13 mins
sit/savasana 4 mins

namaste

Prototypes Women's Center: OM and the layers of the Self: Monday, June 10, 2013

We played with the 4 sounds of OM as a practice to explore the layers of the self and a light asana practice to begin to tap into the wisdom of Chandogya Upanishad 3.13.7.

What is mantra and do you think "Protection of your own mind" can be useful?

Discussion of OM

A
O
M

OM x3

discussion of results

guitar hero
Prototypes Hokey Pokey

Chandogya Upanishad 3.13.7

Now the light which shines above the Heavens, above all, above everything, in the highest worlds, beyond which there is no higher, verily this is the same as the light which is here within a person.

discussion

homework: write you own personal mantra

Sweet Vinyasa: Tapping into the light of the Heart: Monday, June 10, 2013.

This mantra from the Chandogya Upanishad continues to play for me. So we used this as a way to consider a deeper relationship to self.

Chandogya Upanishad 3.13.7. Now the light which shines above the Heavens, above all, above everything, in the highest worlds, beyond which there is no higher, verily this is the same as the light which is here within a person.

roll supine
side waist stretch
knees to chest
windshield wiper

eye of the needle
half happy baby

cat/cow
OMG variations
easy side plank variation

plank
downdog

uttanasana
uttithatadasana

shoulder rolls and shrugs

tadasana
OM

lunge
low crescent with side bending

downdog

baby cobra
locust

downdog
tadasana

heart tapping and prana play

tadasana
YAM

lunge
warrior II
ardha chandrasana
pigeon
supine tree
bridge

rolling to downdog
other side

from bridge
cosmic rest
OM
twisted root

savasana

sit
OM
Namaste

Strong Vinyasa: standing in your light: Sunday, June 9, 2013

I haven't taught strong vinyasa for over four years. To my surprise I had a lot of fun prepping for this class and found it in many ways closer to my own personal practice style, as I often take the stretch of simpler poses into deeper places that what I normally offer to a 2/3 class. Then at 3:30 AM, mantra 7 from the 3rd chapter, 13th verse of the Chandogya Upanishad litterally woke me out of a sound sleep. So I wanted to share it because I love it so much. This was the inspiration for a 'strong' class.


Chandogya Upanishad 3:13:7 (translation by Ravi Ravindra in his 2012 course on the Upanishads, Ojai, CA at Krotona.

Now the light which shines above the Heavens, above all, above everything, in the highest worlds, beyond which there is no higher, verily this is the same as the light which is here within a person.

Since the mind tends towards dispersion and distraction, it seems to me the strong practice is about staying centered and in the "light" described in the Chandogya Upanishad 3.13.7 even as things appear more complicated. Here is our sequence:

sit (3 mins)

sukasana or box forward fold and two way side bend

cat/cow/barrel roll
balasana/puppy dog

OMG variations with flying cow (forgot easy side plank transition..)

toe torture
toe stand

plank
downdog

downdog play to lunge
low crescent with side stretches
hamstring stretch with hanamunasana offering
other side

downdog

uttanasana
tadasana

shoulder shrugs and rolls with uttithatadasana stretch and uttanasana variation

tadasana
YAM

heart tapping and anahata stretches
prana play

lunge
hammock
warrior II dance
warrior II with heart tapping
ardha chandrasana with heart tapping
standing splits
lunge
three leg dog with wild thing or wheel offering

downdog
uttithatadasana
tadasana

other side
lunge
hammock with skandasana
headstand play
warrior II with dance and heart tapping
ardha chandrasana with heart tapping
standing splits
lunge
wild thing/wheel

side plank

downdog
pigeon
mermaid
seated twist
box with forward fold
bridge or wheel
other side pigeon or seated sequence

twisted root

savasana

sit
Namaste