Sweet Vinyasa: Be kind to the self that is changing: 2.27.13

We basked in the attitudes of gentleness, kindness, curiousity, and willingness as we participated in the efforts of seeing more clearly, and we spent some extra time looking at the klesha of abhinivesha.

Impressing the heart

twisted root

cat
cow
balasana
puppy dog

easy side plank

balasana variation

plank
downdog
uttanasana
tadasana
YAM

heart tapping

standing centering meditation
OM

lunge
low crescent
hamstring stretch
other side

baby cobra
locust

plank
downdog
lunge
warrior I
parvatadasana
warrior III
pigeon
vinyasa with baby cobra and locust variation
other side

vinyasa with baby cobra/cobra

balasana

ardha matsendrasana

baddha konasana yin style

bridge

windshield wiper

savasana

sit
OM
Namaste

sweet vinyasa: greater forces at play: 2.25.13

The sages are suggesting we widen our view to assist us in seeing more clearly. Today we considered feeling into bigger forces at play through asana and mantra.
Impressing the heart
Shoulder stretch over bricks
Long stretch over bricks
Rest

Cat cow
Balasana
Puppy dog

Easy side plank
Sphinx


Balasana variation

Plank
Downdog

Uttanasana
Uttithatadasana w side stretch
Uttanasana variation

Tadasana
YAM

Lunge
Twisted lunge
Hammock
Low Crescent

Baby cobra
Locust

plank
downdog
Chair
Tadasana

Heart tapping
Prana play
Centering meditation
OM

Lunge
Warrior 1
Warrior III
Stand splits
Lunge
Vasistasana
Lunge
Warrior I
Warrior III
standing splits
Vasistasana play


baby cobra/locust play

Bridge
Supported bridge
Twist
Savasana
sit
OM
Namaste

Yin and Meditation: A quality of being: 2.20.13

The yin practice is one of relative stillness and quiet. Ravi refers these qualities as a quality of being rather than a reference to movement and noise. We used the breath, the mantra So Ham, and compassion (karuna) as techniques to widen our view of the small self.

sit (7 mins)
So Ham meditation

Baddha konasana

reclining Buddha

cat/cow/barrel
balasana

lunge
pigeon (or eye at wall)

twisted root

sit (10  minutes)
sit/savasana (7 minutes)
Namaste

Sweet Vinyasa: Reversing the Flow: 2.20.13

We played the Patanjali's notion of the purpose of yoga is to reverse the kleshas (sutra 2.2)

Legs up the wall with brick
Eye of the needle at wall
Supta pada gustasana at wall

Side saddle twist and side stretch

Sit 3 mins
OM

Malasana
Uttanasana
Uttithatadasana
Uttanasana variation
Uttithatadasana
Tadasana
RAM

Lunge
Twisted lunge
Hammock
Warrior II dance
Low crescent
Tadasana
YAM
Other side with Chinese splits in hammock

Downdog
Plank
Sphinx
Baby cobra
Locust

Happy baby

Bridge x2

Heart meditation (cosmic rest would be nice for future reference)

Eye of needle
Twisted root
Texas star

Savasana

Sit
OM
Namaste

Alano Club Yoga and Meditation: The Measuring Mind: 2.18.13

We used breath and movement to assist us in seeing the measuring mind (manos) more clearly.

windshield wiper
eye of the needle

sukasana side bending

malasana
uttanasana
tadasana

uttithatadasana stretch x2

tadasana
heart center meditation
gratitude meditation

experiment with looking from the belly and from the heart and the head

uttanasana

cat
cow
barrel roll

balasana
low crescent

uttanasana
tadasana

standing sama breath play

sit 5 mins
sit/savasana 5 mins

namaste

Sweet Vinyasa: Freedom from the Small: 2.18.13

We used the breath, mantra, and movement to assist us in loosening the grip of asmita, with bite size meditations to notice the efforts of our practice.

We then worked into the more subtle realm of ahimsa, non violation, as an alignment instruction towards our quiet, joyful center.

windshield wiper
long supine stretch

supine pada gustasana and revolved supine pada gustasana with strap
OM

cat
cow
barrel roll

balasana
puppy dog

wrist stretch
balasana variation with toes tucked under
balasana variation with feet crossed

downdog

uttanasana
uttithatadasana
tadasana

shoulder shrugs
standing shoulder openers with strap
uttanasana variation with strap
uttithatadasana
tadasana

YAM

lunge
hammock
warrior II prep
warrior II
low crescent
hamstring stretch
hanamanasana
three leg dog

baby cobra
locust
other side with chinese splits

downdog
uttanasana
tadasana

centering meditation
OM

tree

uttansana
malasana

eye of the needle
twisted root
other side

savasana

sit
OM
Namaste

Sweet Vinyasa: Santosha, Swadyaya, and Yoga Sutras: 2.13.13

The yoga sutras don't make mention about where to place your foot or hand, but they do have a lot to say about where to place your heart. The yamas and niyamas help align us to our deepest heart center, and we can tell we are there because it is quiet.

windshield wiper
supine stretch with wrist and ankle twirls
rest

reclining buddha
OM

cat
cow
balasana
puppy dog with shoulder stretch

wrist stretch

balasana variation tucking toes
balasana variation crossing ankles

downdog

uttanasana with twist
gorilla pose

uttithatadasana with side bending
uttanasana variation
uttitha tadasana
tadasana
YAM

lunge
twisted lunge
low crescent with side stretch
pigeon
three leg dog with revolve option
other side

sphinx
baby cobra
locust
locust variation
bow pose

downdog

uttanasana
tadasana

tree

uttanasana
malasana

windshield wiper

twisted root

savasana

sit
heart meditation
OM
Namaste

Sweet Vinyasa: The Quest: 2.11.13

We explored the question of Ko Hum, who am I as a quest and invited in breath, mantra, curiousity, wonderment, and receptivity to help break the bonds of Asmita, the first product of Avidya.

sit
Ko Hum meditation
OM
forward fold
two way side stretch
other side
sit
YAM

malasana
uttanasana with twist
uttithatadasana
tadasana

YAM

shoulder rolls
guitar hero
tadasana

lunge
low crescent with external rotation
low crescent side bending
pigeon
downdog
sphinx
other side

vinyasa with baby cobra, locust
crocodile

tadasana
LAM

lunge
warrior I
warrior III
standing splits
pigeon
seated twist
half gomukasana
vinyasa with baby cobra and locust
other side

wide leg forward fold

bridge
cosmic rest

savasana
sit
OM
Namaste

Sweet Vinyasa: logging more time in joy: 2.6.13

We explored the feeling tones of a wider perspective, a play to loosen the grip of avidya. The yogi question of "Ko Ham", who am I?, paved the way. Logging some time in the feeling tones of joy and spaciousness can perhaps offer a wider perspective to the question of Ko Ham.

sit
Ko Hum meditation
OM

sukasana
forward fold
two way side bend

cat/cow/barrel
puppy dog

plank
downdog play

uttanasana with hamstring stretch
uttithatadasana
uttanasana forward fold
tadasana
YAM

lunge
low crescent
low crescent variation
pigeon
three leg dog
other side

sphinx

plank
downdog
uttanasana

at wall side bend x2

tadasana
uttanasana
lunge
warrior I
parvatadasana
warrior III
pigeon
mermaid prep
other side

balasana

twisted root

savasana

sit
OM
Namaste

Yoga and Meditation at the Alano Club: Perpetual quietness of the heart: 2.4.13

We played in taking bite size pieces and experiments in meditation to evaluate their usefulness towards the 'quietness of the heart'.

windshield wiper
eye of the needle
supine alternate nostril breathing

sukasana
meditation noticing the breath with 'latest worry'
meditation noticing the breath with a loved person, place or thing
meditation noticing what happens to the 'latest worry' when taking a deep breath
Sutra 1.34

malasana
uttanasana with hamstring stretch
uttithatadasana
shoulder shrugs
guitar hero
tadasana

lunge
low crescent
tadasana
lunge low crescent
balasana

sukasana
So ham meditation
ham sa meditation

supine or seated meditation 5 mins
supine or seated meditation 2 minutes

namaste

Sweet Vinyasa: I Am: 2:4.13

We played in movement, breath, and mantra to experience a deeper dive into the mystery, using Ko Ham and So Ham not so much as a question, but a quest.  We tried to differentiate the feeling tone between I am this (asmita) and I am (so ham) of a wider perspective.

We spent some time with emphasis on the kidneys, adrenal glands, and the parasympathetic nervous system and made our way towards mermaid pose.

sit
Ko Ham meditation

sukasana forward fold
two way side bend
paschimotadasana
other side

sit
So Ham

malasana

uttanasana with hamstring stretch
uttithatadasana
uttanasana variation
uttithatadasana
tadasana
YAM

lunge
low crescent with external hip opener
pigeon
sphinx
other side with baby cobra and locust

downdog

side stretch at wall
second set breathing into the SI joint
supported forward fold at wall

tadasana
uttanasana
lunge
warrior I
parsvatadasana
warrior III
pigeon
mermaid play
three leg dog
wild thing
other side

balasana

ardha matsendrasana
box (firelog, double pigeon

windshield wiper
(wanted cosmic rest meditation but ran out of time)

savasana

sit
OM
Namaste