Yin: OM and the Ego: 4.19.13

Sit
OM

baddha konasana/butterfly

pigeon
ardha gomukasana
other side

balasana
lunge

sphinx

twisted root

sit/savasana
sit/savasana

Alano Club: Sat Chit Ananda: 4.29.13

We played in the realm of relationships..with our hips and shoulders, with others in our life, and with a higher power. Sages say that our center is not our private center, but rather the center where there is room for all. Sat Chit Ananda is in each and every one of us.

sit (5 mins)

sukasana forward fold
two way side bend

eye of the needle with tilt

shimmy

cat/cow

easy side plank

downdog

sphinx

low lunge
tadasana

lunge
balasana

seated twist

sit 15

Namaste

Sweet Vinyasa: Be the Change You Want to See: 4.29.13

The sages say there is a correspondance to what we see within ourselves and with others. Relationships are a wonderful way to practice swadyaya, self study. We explored our hips and our hearts making more room for ourselves and others. At the deepest self is Sat Chit Ananda, and is the center, not our own private center.

windshield wiper

eye of the needle with tilt

sit (2 mins)
gratitude meditation
YAM

cat
cow
barrel roll
puppy dog

plank
downdog

uttanasana
uttithatadasana
uttanasana variation x2

tadasana
YAM

at wall

lengthen side waist
(forgot breathing down in to pelvis)
wall forward fold

tadasana
lunge
warrior I
parsvatadasana
warrior III
standing splits
pigeon
wild thing
dowdog
rolling plank
rolling plank to updog

downdog

tadasana
other side

supine
bridge
cosmic rest
bridge or wheel

twisted root

savasana

sit
OM
namaste

Sweet Vinyasa: Inner Radiance Free from Sorrow: 4.24.13

We used sutra 1.36 (experience inner radiance free from sorrow) as our primary alignment too today. We found the breath and the attention to the subtle details (from the preceeding sutras) to be useful preparation for experiencing inner radiance just like we found the preparation in the hips and shoulders to be preparation for bound angle.

windshield wiper

supine hasta padagustasana with strap pose

supine shoulder rotation

cat/cow
easy side plank

plank
downdog

uttithatadasana
uttanasana variation x3

tadasana
YAM

lunge
low lunge
pigeon
other side

downdog
baby cobra
locust

barell roll

downdog
uttanasana
utkatasana
tadasana

lunge
side angle
warrior II dance
trikonasana
bound angle
tadasana
YAM
other side

downdog
side plank play

low cobra
cobra

downdog
malasana

supine inner radiance meditation

twisted root

savasana

sit
OM
Namaste

Ojai Alano Club: Expansion: 4.22.13

We dove into the subtle qualities of the heart, the anahata. The element is air, the sense organ is the skin, and the motor organ is the hands. We allowed ourselves to connect to a deeper place within so we could see more from the heart as opposed to the temptation to stay at the surface.

sit (5 mins)

windshield wiper

eye of the needle

reclining buddha

downdog
puppy dog

barrel roll

lunge
low crescent

seated twist

sit (10 mins)
sit/savasana (5 mins)

Sweet Vinyasa: Swadharma: 4.22.13

Swa = self, Dharma = cosmological order

Similar to Ko Hum, who am I, is the question, Am I on the right path? This requires swadyaya, self study. Uma defined self study as the willingness to recognize one's strengths and limitation. She advised to not get caught in our limitations (suffering), as is our great temptation.

One of the definitions of yoga is "breaking the bonds of suffering". One of the ways we know if we are in swadhama is the feeling tone of actionless action.

We used asana, mantra and breath to help see clearly that our potential is Sat Chit Ananda and paying attention to the path that lead us to this feeling.

sit
forward fold
two way side bend

malasnaa
uttanasana
tadasana

shoulder rolls and shrugs
uttanasana variation x2

tadasana

brick support in finding tight spots in the heart and throat
tadasana
YAM

lunge
side angle prep
triangle
pigeon variation
other side

downdog
plank
baby cobra
locust

tadasana
standing neck stretches

lunge
side angle
warrior II
peaceful warrior
ardhachandrasana
tadasana
other side

downdog
locust variation

supine knees to chest
windshield wiper

sat chit ananda meditation

bridge
twisted root
texas star
repeat

savasana

sit
OM
namaste

Sweet Vinyasa: Mudra and your mantras: 4.17.13

Stilling the mind isn't easy. We looked at sutra 1.30 and 1.31 as reference to the usual suspects of the dispersions of the mind so we could better recognize them when they show up.

We tuned with curiosity and a willingness to be suprised to assist us in allowing the movement practice to guide us to a deeper, quieter level within.

sit (5 mins)
chin mudra
YAM

eka pada padagustasana with twist

sit (2 mins)

cat/cow
balasana
sphinx/seal
balasana variation

 plank
downdog play

uttanasana
uttithatadasana
tadasana

ganesha mudra
standing side bend
tadasana
gratitude meditation
YAM

uttanasana
lunge
 hammock
horse
skandasana
prasarita pada tadasana
lunge
downdog

rolling cobra
updog
other side

tadasana

tree

uttansana
eye of the needle
twist
other side

savasana

sit
OM
Namaste

Yin Yoga: Its quieter in your depths: 4.16.13

We used sutras 1.30 and 1.31 as a reference to some of the distractions to a meditative practice and then used the breath and attention to more subtle details to assist us in finding quiet at our deeper depths.

sit 5 mins

butterfly 4 mins

swan or eye at the wall 3.5 mins each side

windshield wiper
easy side plank with cat cow play 3 mins

dragon 3.5 mins each side

balasana

on belly reverse windshield wiper
sphinx 3 mins
seal 1 min

crocodile

twisted root 3.5 mins each side

sit/savasana 10 mins
sit/savasana 5 mins
Namaste

Sweet Vinyasa: See into the deeper parts of you: 4.15.13

We felt into embodying the teachings of the many layers of the self. Last week we explored through the model of the koshas. Today we played in experiencing subtle differences in body and breath as me moved through asana and pranayama explorations.

We called on Ganesha, the remover of obstacles to help us see more clearly what's holding us back from our magnificent selves, our city filled with jewels that resides in the center of each and every one of us.

windshield wiper

eye of the needle
half happy baby
other side

sukasana side bending

supine alternative nostril breathing
supine inner and outer channel exploration breathing

supine inner and outer edge of foot and hip exploration
supine inner and outer foot/breath exploration

cat/cow
easy side plank

plank
downdog

uttanasana
tadasana
shoulder shrugs
shoulder rolls

ganesha mudra
side stretch
gomukasana arms
uttanasana variation

malasana
tadasana
YAM
other side

lunge
hammock
warrior II dance
peaceful warrior
low crescent
downdog
baby cobra
locust

barrel roll
other side

downdog

lunge
z shape with side stretch (forgot the twist...)
sage  pose with ganesha mudra
downdog
other side

navasana play

bridge x 2

twisted root

savasana

sit
OM
Namaste

sweet vinyasa: koshas and kindness: 4.10.13

We explored the model of the koshas as a model to experience the many layers of the self, working best we could to have kind eyes so we could see ourselves more clearly.

windshield wiper

supine pada gustasana with twist at the wall

sukasana side bending

cat/cow/barrel
plank
downdog

uttanasana

uttithatadasna
shoulder rolls
uttanasana variation
repeat

tadasana
OM

tadasana play on bricks

tadasana
YAM

lunge
twisted lunge
hammock
warrior II dance
low crescent
downdog
plank
baby cobra
locust
plank
downdog
other side standing sequence

standing pada gustasana play

uttansana
malasana

eye of the needle
twist
other side

supported heart opener over bolster

savasana

sit
OM
Namaste

Yin Yoga: Cultivating a loving relationship with you: 4.9.13

We encouraged a loving look at our tight spots in an effort to cultivate a sweeter long term relationship to ourselves.

sit (5 mins)

butterfly 5 mins

swan or eye of the needle at the wall 3.5 mins each side

windshield wiper

cat
cow
barrel roll
balasana
puppy dog

dragon 3.5 mins

sphinx/seal 5 mins

twisted root 4 mins each side

sit (10 mins)
sit/savasana (7 mins)

namaste

Sweet Vinyasa: the embodiment of quiet: 4.8.13

I'm interested and inspired by the teachings of the Bhagavad Gita and today played with the idea that no yoga can happen without yagna. We felt into the notion of yagna as the willingness to recognize the involvement of subtle energies (Ravi's quote), and perhaps feeling the sacrifice of our small selves required to to this. We were guided by our own internal quiet to reveal deeper layers of ourselves.

on bricks
rolling pelvis to settle
A
O
M
OM x3

cat/cow
barrel roll
balasana
puppy dog

easy side plank

plank
downdog
uttanasana
tadasana
OM

guitar hero

lunge
low crescent with side dipping
downdog
baby cobra
locust
locust variation
balasana

downdog

tadasana
gratitude meditation
YAM

lunge
warrior I
warrior III
half moon
standing splits
pigeon
parsva janushirsasana
three leg dog
downdog
other side

sit (4 mins)

bridge
supported bridge

supported viparita karni

twisted root

savasana

sit
Namaste

Sweet Vinyasa: Dancing with Grace: 4.3.13

We are inspired by Ravi's lectures on the Bhagavad Gita at Krotona, particularly his talks about the collaborative effort of yoga and that yagna is necessary for yoga to happen. Yagna is usually translated as sacrifice, which Ravi says is not wrong, but incomplete. He has defined yagna a few ways, and we worked today with "willingness to recognize the involvement of subtle energies" (aka Devas). The dance of human effort and Divine Grace (Tapas Prabhava, Devas Prasada) lead our discussion, with particular emphasis on Devas Prasada.

sit with landing sacrum roll (5 mins)

cat
cow
balasana
puppy dog

barrell roll

easy side plank

plank
downdog

uttanasana
uttithatadasana
tadasana

shoulder rolls and shrugs
repeat uttithatadasana and tadasana with alternative grip

tadasana
YAM

lunge
twisted root
hammock
warrior II dance
low crescent
hamstring stretch with hamstring exploration
tadasana
other side

downdog
plank
baby cobra
locust

plank
downdog
uttanasana
tadasana
OM

standing neck stretch
malasna
other side

roll supine
windshield  wiper
happy baby

bridge x2 (or wheel)

alternative nostril breathing prana play

eye of the needle

savasana

sit
OM
namaste

Yin Yoga: Tapas Prabhava, Devas Prasada: 4.2.13

We explored aparigrapha, noticing the feeling of expansion and being held by something bigger as a result of our efforts to let go.

Yoga is breaking the bonds of suffering (BG 6.23) begins to make sense. Its not easy to let go of suffering!

sit (6 mins)

baddha konasana

eye of the needle at the wall or swan

extended side angle
barrel roll

balasana

lunge

sphinx

twisted root

sit/savasana (10 mins)
sit/savasana (5 mins)

namaste

Sweet Vinyasa: Expanded View: 4.1.13

We used breath, movement and mantra to cultivate an expanded view in an effort to loosen the grip of asmita.

at wall
windshield wiper
supine pada gustasana with strap

cat
cow
barrel roll
balasana variation
foot wake up call

downdog

uttanasana
tadasana with uttanasana variation
YAM

lunge
warrior I
parvatadasana
warrior III
pigeon
three leg dog

baby cobra
locust
other side standing sequence

bridge x2 (or wheel)

eye of the needle
half happy baby play

twisted root with Texas star rest

savasana

sit
OM
Namaste

Alano Club: enjoy the view: 4.1.13

When endeavoring to touch a deeper self it helps to do so with great tenderness, curiosity, and a willingness to be surprised. These are some of the oceans we swam in this evening as we tried our best to loosen the grip of avidya-not seeing clearly.

sit 5 minutes
rolling sacrum play

gratitude meditation
OM

sukasana side bending x2

tadasana
forward fold

uttithatadasana play x2 looking at the underbelly
tadasana shoulder rotations and shrugs

heart tapping/prana play

lunge salute
low crescent

sit 10 minutes
sit/savasana 5 minutes
namaste