Yoga: Happy Baby, Bones, and Hearts beating with Love: Saturday, October 18, 2014

Subbed this class for Kira, for Julia, as Uschi went into labor early this morning. Jai!

So we did a practice with Happy Baby being our tethering pose, and love meditations to all people giving birth to all kinds of new ideas, paths, and yogas.


windshield wiper with side holds

half happy baby play
bone meditation rest
Love meditation for Uschi
Love meditation for peeps in your life who you'd like to send some love

sukasana circles and side bending

cat and cow
plank
downdog

lunge salutes with hamstring stretch

sphinx

plank
downdog
tadasana
shoulder rolls and shrugs
uttanasana variation
YAM

standing sequence:
tadasana
uttanasana
lunge
hammock
warrior II dance
horse play and balance
lunge

other side standing sequence

downdog
plank
reverse windshield wiper
belly and bone rest with neck stretch
seal
supine shoulder stretch with twist

bridge x2
easy twist

savasana

sit
OM
Namaste

Yoga for the Road: Breathe and Relax: October 1, Livermore, CA

30 mins
Terry and Johnne

Savasana
Full body stretch
Windshield wiper

Savasana

Cat and cow
Barell roll
Puppy dog
Balasana variation

Sukasana side bending x 2

Seated meditation 3 mins

Easy spine twist

Supported Savasana

Sweet Vinyasa: Trappist Monks and the Miracles of Everyday Life: Monday, September 8, 2014

We riffed off the story of the Trappist monk who went searching for the truth and found 'what am I leaving out' to be a helpful alignment question.

And the bones helped us see the magic of the extraordinary ordinary more clearly.

Superslide heart opener
Butterfly

Supine pada gustasana with strap

Sage pose with gratitude meditation

Malasana
Uttanasana

Downdog

Easy side plank

Downdog
Plank
Baby cobra
Cobra

Barrel roll

Plank

Easy lunge salutes with low crescent

Tadasana
Yam

Standing sequence
Lunge
Twisted high lunge
Twisted low lunge
Twisted trikonasana
Parvatadasana

Uttanasana
Utkatasana
Tadasana
Lam

Other side standing poses

Downdog

Plank
Baby cobra
Locust
Swimming locust

Downdog
Uttanasana
Utkatasama
Tadasana

Standing dancing Shiva play

Bridge
Supported bridge
Supported shoulderstand

Twisted root

Savasana

Sit
Om
Namaste

Sweet Vinyasa: Bone Magic: Wednesday, August 3, 2014

We used the bones to help us see the magic that is here all around us, "seen" and  "unseen". We endeavored into a practice of pratyahara and tuned not only our site, but our other sense organs to hear, taste, feel, see the magic within.

heart opener over bolster
long stretch
femur meditation and rotation

bone rest savasana
OM

eye of the needle
rock the baby
twist
rest

LAM

malasana
uttanasana
uttithadasana
tadasana

guitar hero

tadasana
LAM

standing sequende
tadasana
lunge
high lunge
twisted lunge
warrior II dance
extended trikonasnaa
peaceful warrior
pigeon
mermaid

three leg dog
baby cobra
cobra
downdog

other side standing sequence

playful locust sequence

balasana

side saddle breathing room stretch and twist

pratyahara bone meditation

legs up the wall

savasana

sit
OM
Namaste

Soft Vinyasa: Feelin' It In The Bones: Thursday, August 28, 2014

Subbed this class for Betsy.

The breath and our bones support us and we used them to help us begin to practice seeing with Divine eyes.

heart opener over bolster
femur meditation
full body stretch
femur rotation

eye of the needle
supine pigeon
eye of the needle twist

rest
bone meditation
LAM

malasana
uttanasana
uttithatadasana
shoulder rolls
uttanasana variation
tadasana
LAM

guitar hero with freeform

tadasana

standing sequence:
lunge
warrior I
twisted lunge
low crescent
pigeon
downdog

other side standing sequence

downdog
sphinx
seal
bone rest

downdog

dancing shiva play

uttansana
downdog
puppy dog
balasana

side saddle stretch and twist

bridge x 2

twisted root

savasana

sit
Namaste

Sweet Vinyasa: Thank you Bones! Wednesday, August 27, 2014

This devotional practice helped loosen the grip of the mind with gratitude to the bones and other divine sources of support.

Heart opener over bolster
femur meditation
long stretch with chinese circles
femur internal and external rotation
rest
YAM

eye of the needle
supine pigeon
eye twist


malasana
utthanasana
utktasana
uttithatadasana
tadasana
LAM

standing sequence:
lunge
side angle
triangle
standing triangle
peaceful warrior
pigeon

three leg dog
baby cobra
locust

downdog
other side standing sequence

downdog
baby cobra
cobra
balasana

plank
downdog
uttansanana
utkatasana
tadasana

tree
warrior III
tree

uttanasana
downdog

plank
baby cobra
locust
balasana

thigh torture

legs up the wall

savasana

sit
OM
Namaste

Yin Yoga: Bone Zone: Tuesday, August 26, 2014

We used the bones as our primary focus tonight. The bones rumored to hold our soul and to have or magical potency.

Impressing the Heart
extension over blocks
femur rotation
rest

butterfly (4 mins)

balasana
dragon (4 mins)
swan (3 mins)
rest

twisted root (3.5 each side)

savasana

sit
namaste

Sweet Vinyasa: Rest Your Weary Bones: Monday, August 25, 2014

The practice of yoga..abhyasa..is a continuous effort for a long time. New pathways and doors open up all the time. One of the jobs of the yogi is to be willing to recognize there is more than meets the usual eyes. As St. Paul is rumored to have said "eyes of the flesh see things of the flesh, eyes of the spirit". This continuous effort is never ending..as it is put in the Rig Veda neti neti!

We used the bones, primarily the femur, to tether our attention into parts not usually seen.

Heart opener over bolster
femur meditation
femur rotation
chinese circles

rest in the bones

eye of the needle
supine pigeon
eye twist

malasana
uttanasana
utkatasana

tadasana

guitar hero

tadasana
LAM

standing sequence:
lunge
side angle prep
triangle
standing triangle
peaceful warrior
pigeon

three leg dog
baby cobra
locust

other side standing series

downdog
puppy dog
balasana

downdog
uttanasna
utkatasana
tadasana

Tree
Warrior III
Tree

uttansana

( wanted to to thigh torture series but ran out of time!)

bridge

twisted root

savasana

sit
OM
namaste

Yin Yoga: The Miracle of Everything: Tuesday, August 19, 2014

Waterfall
Eye of the needle at wall
4 part breathing meditation

Sit

Butterfly

Balasana
Dragon

Sphinx or seal

Twisted root

Savasana

Namaste

Restorative Yoga: Yoking to Ease: Monday, August 18, 2014

windshield wiper with spleen and kidney meditation

eye of the needle

supine baddha konasana
side lying rest pose

supported twist over bolster
sit
other side twist
sit

supported upavista konasana

savasana

reclining Buddha

supported savasana

sit
OM
Namaste

Sweet Vinyasa: Low Back, Easy Yoke, and Light Burden: Monday, August 18, 2014

We had a request today for low back relief. One of the first suggestions yogis make about how to relieve pain is Ishvara Pranidad, translated as surrender to the cosmos. In the Christian tradition in the story of Jesus walking on water and inviting the fisherman to yoke with him to rest..as his "yoke is easy, and the burden is light" (Matthew 11.30)

So we played with easing the low back and other pain in the alignments of ease and a lightened burden.

knees to chest
windshield wiper
full body stretch
rest

eye of the needle
supine pigeon
twisted needle
rest

downdog

low lunge with crescent

cat and cow

half frog

easy side plank

downdog
uttansana
malasana
uttanasana

tadasana
low back breathing into hands
uttansana

standing sequence
downdog
warrior I dance
parsvatadasana
pigeon
supine tree

bridge
supported bridge
supported shoulder stand

easy spine twist

supported savasana

sit
Namaste

Sweet Vinyasa: A Salute to the Sunshine Within: Wednesday, August 13, 2014

Tadasana

Uttithatadasana
Uttanasana
Malasana
Tadasana

YAM

Simple lunge salute
Puppy dog
Sphinx or seal

Lunge salute with side bend and hip opener

Downdog

Plank
Easy side locust
Harder side locust

Easy side plank

Plank
Downdog

Standing Sequence:
Lunge
Twisted lunge
Warrior 11 dance
Pigeon
Supine tree

Bridge

Other side standing sequence

Tree

waterfall legs up the wall
Upavista at wall
Balasana at wall
Twist at wall

Savasana


Sit
OM
Namaste

Yin Yoga: Abhinnivesha: Tuesday, August 12, 2014

Abhinivesha, or attachment to the status quo, also is commonly translated as fear of death. It seems what we fear most is the death of our thoughts.

Legs up the wall waterfall style
Upavista konasana at wall
Balasana at wall
Side twist at wall

Breath Meditation at wall

balasana
Dragon

Sphinx/Seal

Twisted Root

Savasana/Sit
Namaste

Restorative Yoga: Sat Chit Ananda: Monday, August 11, 2014

We endeavored to restore our awareness of Sat Chit Ananda.

windshield wiper

three part breathing pranayama

supine baddha konasana

supported twist with sukasana sit between sides

either supported upavista konasana or supported balasana

waterfall
sukasana at wall

sit or savasana

sit
OM
Namaste

Sweet Vinyasa: The Open Heart of the Here and Now: Monday, August 11, 2014

We cultivated our capacity for an open heart with breath, mantra, asana and pratiprasaba wishing others happiness, and ultimately finding an open heart is in the here and quiet now.

sukansana with rounding center
pratiprasaba contemplation

seated janushirsasana with twist and side bending

sit with gratitude meditation
YAM

reverse windshield wiper
sphinx/seal

table top twist with cat cow

plank
downdog

uttanasana
uttithatadasana
tadasana
OM

lunge salutes #1 with low crescent
lunge salute #2 with side bending and high lunge

balasana
kneeling with May You Be Happy, May You Be Free meditation
OM

plank
downdog

uttanasana
tadasana

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

downdog
baby cobra
locust

bridge
bridge or wheel
bridge, wheel or supported bridge

cool down:
eye of the needle
twisted root
Texas Star

other side cool down

savasana

sit
OM
Namaste

Yin Yoga: The Quiet at the Bottom Of The Exhale: Tuesday, August 5, 2014

It was one of the most beautiful summer nights with the perfect summer breeze. So we started with a short sit simply to take in the beauty. Once in our sit, the four parts of the breath meditation came in. This was the basis of our class, with emphasis on the bottom of the exhale, cultivating our willingness to surrender to the what is.

sit
4 part breath meditation

windshield wiper
eye of the needle

butterfly (4 mins)

balaslana (2 mins)
dragon (3.5 mins)

sphinx/seal (4 mins)
crocodile (2 mins)

twisted root (4 mins)

sit or savasana (15 mins)

sit
OM
Namaste

Sweet Vinyasa: Surrender to the deeper Truth: August 6, 2014

Yogis tell us there is a deeper Truth that surface tensions allow us to see. In this practice we cultivated ease and stillness through pranayama and other practices. We took a lot of bite sized meditations today.

Sit
4 parts of the breath meditation

Sukasana forward fold and side bend

Sit

OMG with flying dog
Sphinx or seal

Downdog

Uttanasana
Uttithatadasana
Uttanasana
Malasana

Eye of the needle with hamstring stretch

Plank
Downdog

Uttanasana
Tadasana

Lunge salute 1
Lunge
With lie crescent
Downdog
Uttanasana
Utkatasana
Tadasana
OM

Lunge salute 2
Lunge
Side stretch
Low crescent
Hamstring stretch
Downdog

Baby cobra
Locust

Downdog

Uttanasana
Tadasana

At wall
Warrior II
Trikonasana

At mat
Warrior II
Trikonasana

Tree

Seated twist
Side stretch
Sit

Happy baby
Supine meditation

Rolling bridge play

Savasana

Sit
Om
Namaste

Sweet Vinyasa: Ease With The Way Things Are And Seeing Clearly Are Related: Monday, August 4, 2014

The niynama santosha helps to relax the grip so we can see more clearly. And as we begin to relax the grip on the unfolding of our life, ease comes more naturally.  These alignments feel subtle and deep and we let the breath help us stay tethered within to relax the mind.

Reclining Buddha

Eye of the Needle with twist

Sukasana side bending
seated neck stretches
sit

malasana
uttanasana
uttithatadasana
uttanasana variation


lunge salute #1 with low crescent
downdog

plank
reverse windshield wipers

locust variation play

plank
downdog

uttanasana
utkatasana
tadasana
OM

lunge salutes #2 with side bend and low crescent

downdog
baby cobra or cobra
plank
downdog

uttanasana
utkatasana
tadasana

lunge salute #3 with hamstring stretch

downdog
balasana

plank
downdog
uttanasana
tadasana

tree at wall
tree variation at wall

uttanasana
malasana

bridge x2

twisted root

sit
OM
Namaste

Private Yoga Session: Enjoy Where You Are: Saturday, August 2, 2014

Sequence for a private yoga session in Ojai, California for a seasoned pratitoner on vacation. Some kids also popped in for some of it.

Heart opener over bricks
Shoulder and full body stretch
Supine resting meditation

Cat and Cow
Barrel Roll
Balasana

Sphinx
Reverse windshield wiper

Easy side plank

Plank
Downdog

Uttanasana
Tadasana
Uttithatadasana

Tadasana
Shoulder Shrugs and Rolls
Standing Guitar Hero

Uttanasana
Malasana

Windshield wiper
Half happy baby play with rock the baby
Meditation rest

Downdog

Warrior I
Pigeon

Butterfly

Ardha Matsendrasana
Double pigeon with Eagle Arm stretch

Bridge
Bridge or wheel

Twisted root

Seated Meditation

Savasana

Sit
Namaste

Temple Road Yoga: Teaching Yoga to Addicts: I Think Jesus Just Walked In The Door: Sunday, July 27, 2014

The sutras say the 8 limb path is the path of viveka. We reviewed how the eight limbs have touch our hearts this weekend, and put emphasis on ahimsa to assist us deepening our relationship with inner guidance.

Kosha chanting and Prayers

8 Limb Path Discussion

Practice:
Impressing the Heart at the wall
supine pada gustasana at teh wall

OMG with flying dog

plank
downdog

uttanasana
tadasana
guitar hero
shoulder opener with strap

uttanasana
malasana with cowboy negociation

tadasana

at wall
side stretch with breath and jyotir aham breath

wall dog
tadasana

partner work with:
breath with loved one and prayer for peace
breath with difficult one and prayer for peace
jyotir aman breathing

partner work with standing backbends at wall

assisted drop backs

freeform

savasana

BREAK

Natural "planning" model by the Cosmos
Loka Samastha Sukhino Bhavantu

OM
Namaste

Teaching Yoga to Addicts: Temple Road Yoga: Kosha and Connection: Saturday, July 26, 2014

According to Patanjali (Sutra 2.2), the purpose of yoga is to relax the grip on what is keeping us small and disconnected. The koshas are a model that can help us see more clearly in the many layers of the self so we can see the deeper Truth. To be in the place of Truth is good for us, and its good for others.

We endeavored to align with the deepest part of ourself and discovered how suffering happens as a result of not seeing clearly.

Legs up wall
Eye at wall
Upavista at wall

Sit
Ananda breath

Easy side plank with rounding

Plank
Downdog

Uttansana

Shoulder rolls and shrugs
Standing neck stretches
OM

Downdog

Supported downdog demo

Partner downdog

Downdog

Low lunge with hamstring stretch

Seated meditations
Experiment #1 "May you be happy, May you be Free" with loved one.
Experiment #2 "May you be happy, May you be Free" with difficult being
Experiment #3 "May you not be happy, free, or anything good for you" with difficult being.

Twist

Savasana

Break

Loka Samastha Sukhino Bhavantu chanting
Loka Samastha Sukhino Bhavantu kirtan bath
M led us out with an OM

Namaste

Teaching Yoga to Addicts: Temple Road Yoga: Practice, Peace, and Clarity: Friday, July 25, 2014

Welcome Yogis
Prayer for Peace and Clarity

Some talking points:
Relationship
Shiva and Parvati
"No learning can happen without Love"
Compassion

Practice:
Windshield wiper w holds

Eye if the needle
Sutra 1.2 to 1.4 meditation

Cat and cow
Barrel roll

Puppy dog with lung meditation

Sphinx and seal

Plank
Downdog

Uttanasana
Tadasana

1/4 Sun Salutations

Downdog

Low crescent lunge salutes

Seated meditation sharing yoga with loved one.

Bridge

Easy twist or twisted root

Savasana

Break

Circle
Planning model and journal

Sharing

T's Question regarding triggering poses

A lead us out with an OM
Namaste

Sweet Vinyasa: Green Tara and Touching Others: Wednesday, July 23, 2014

We let the image of Green Tara hold us as we found ourselves grounded and connected to source while simulaneously offering ourselves to another. We endeavored to, as Krishna said in the Bhagavad Gita, "see the self in other, and others in the self".

Heart opener over bolster

Sukasana side bending
Sit

Cat and cow
Plank
Downdog

Lunge salutes with low crescent

Downdog
Uttanasana
Tadasana

Shoulder rolls and shrugs

Standing neck stretches

At wall
Side stretches lung awareness
Side stretches low back awareness

Tadasana
Yam

Lunge
Warrior I
Parsvatadasana
Warrior iII
Pigeon

Three leg dog

Baby cobra
Locust

Others side

Downdog

Baby cobra
Swimming locust

Balasana

Green Tara mudra offering

Supine pada gustasana with twist

Bodhisattva meditation

Savasana

Sit
Om
Namaste

Yin Yoga: The Miracle of Everything: Tuesday, July 22, 2014

We let the practice of yoga soften the grip (sutra 2.2) so we could better see the miracle of everything.

windshield wiper

eye of the needle

butterfly (5 mins)

swan (3.5 mins each side)

balasana (2 mins)
Dragon (3 mins each side)

reverse windshield wiper

Sphinx or Seal (4 mins)

Twisted root (3.5 mins each side)

Sit or Savasana (10 mins)

Namaste

Sweet Vinyasa: Sutra 2.42: Monday, July 21, 2014

Sutra 2.42

Ease with the way things are leads to unsurpassed joy. Seeing more clearly is the path to ease.

Ease is easier to see with practice

Windshield wiper
Wrist twirls
Full body stretch

Supine neck stretches

Supine pada gustasana with twist

Cat and cow

Easy side plank

Plank
Down dog

Uttanasana
Tadasana

Yam

Lunge
Side angle prep
Trikonassna
Pigeon variation

Three leg dog

Sphinx
Seal
Crocodile

Other side

Down dog
Side plank play

Down dog
Puppy dog with lung meditation
Balasana

Plank
Downdog

Standing pada gustasana

Uttanasana
Malasana

Bridge
Reclining goddess
Bridge or wheel
Cosmic rest

Spine twist

Savasana

Sit
Om
Namaste

Sweet Vinyasa: Reversing the Habitual Flow of Me Me Me: July 14, 2013

Sutra 2.2 says the practices of yoga are to loosen the grip. The grip is holding us back from seeing more clearly to joy that is. Yogis for a long time have been trying to help us see that. But as humans we are often stuck in our habitual patterns that keep us small.

The practices of a Bodhisattva ask us to not only loosen the grip on our selves, but do it so that we can benefit others which is harder to do than it seems because it requires we break our patterns of me me me.

windshield wiper

supine hip rotation
supine twist
eye of the needle with hamstring option
half happy baby

cat and cow
sphinx seal

balasana

plank
downdog play
downdog

uttanasana
tadasana
uttithatadasana
uttanasana variation
tadasana

guitar hero

tadasana

standing sequence:
lunge
hammock
warrior II with tippe toe
downdog

baby cobra
locust

tadasana
bodhisattva prayer
YAM

other side standing sequence

boat play

bridge x2
bobhisattva prayer

twisted root with Texas star

savasana

sit
OM
Namaste

Sweet Vinyasa: Breathing Like a Bodhisattva: Wednesday, July 9, 2014

A bodhisattva is one who seeks enlightenment, freedom, love not for oneself, but for the benefit of others as a way to find freedom (as Ravi says) not for oneself, but from oneself.

We played with the alignment of sending loving breaths and thoughts to another as a way to find a release from asmita.

at wall
windshield wiper
long stretch
supine pada gustasana with strap

easy side plank at wall

cat and cow
sphinx/seal

plank
downdog

uttanasana
tadasana
uttithatadasana
uttanasana variation

easy lunge salutes with low crescent

tadasana
bodhisattva breath
YAM

standing sequence:
lunge
side angle
trikonasana
peaceful warrior
pigeon variation
three leg dog

baby cobra
locust
balasana

other side standing seqeuence

bridge x2
reclining goddess with bodhisattva breath

twisted root

savasana

sit
OM
Namaste

Yin Yoga: May You Be Happy, May You Be Free: Tuesday, July 8, 2014

We used the mantra "May You Be Happy, May You Be Free" as a way to soften our internal and external tight spots in a study of relationship and into the wisdom of Ramana Maharishi who is rumored to have said "there are no others".

Windshield wipers
Half Happy Baby Play

Butterfly (5 mins)

Swan (4 mins each side)

Half Saddle (3.5 mins each side)

Sphinx or Seal (5 mins)

Twisted Root (3.5 mins each side)

Supine Bodhisattva Prayer

Savasana

Namaste

Sweet Vinyasa: Soften the Resistance To Love: Monday, July 7, 2014

The alignment of Love is, we resist it. Which causes great suffering. One of the definitions of yoga is "breaking the bonds of suffering". The techiniques of yoga help us do that. We also leaned in on the teachings from the 37 Practices of A Bodhisattva to help us.

at Wall
windshield wiper
supine pada gustasana using strap and wall

loving kindness meditation

cat and cow
balasana
sphinx/seal
crocodile

plank
downdog

uttanasana
tadasana

shoulder shrugs and rolls
tadasana
downdog

low crecents pose with side dips

downdog
uttanasana
tadasana
bodhisattva prayer
YAM

standing sequence:
lunge
side angle
trikonasana
prayer warrior
downdog

baby cobra
locust

other side standing sequence

downdog

pigeon
side stretch

downdog
locust variation

balasana

supported heart opener
gate, gate, paragate, parasamgate, bodhi swaha

savasana

sit
OM
Namaste

Yoga: Willingness to be surprised: Thursday, July 3, 2014

Subbed a last minute class here for this one and instead of panicking, I fell into alignment with a suggestion by Ravi Ravinda ..a willingness to be surprised.

A willingness to be suprised is a willingness to let go of thinking that I know the best alignment and a willingness to show up fresh and follow along with a bigger, higher, less obvious perhaps action. Yogis are always asking us to bring more visible to the invisible, more consciousness to the unconscious, more sacredness to the unseen.

During our sit, loud ambulance sirens rang out. Erich Schiffmann suggests when we hear this unexpected noise we send love out to the person that the sirens are going to see. This is a practice of a bobhisattva..one who seeks enlightenment not for one's own sake, but for that of another being...and all beings.

This whole practice was spontaneous and fresh, and a lot of fun to share. It helped me see what the yogis talk say about being in the fresh and unknown and unplanned, dropping the "I", and experiencing directly the joy and beauty that simply is.

Sit
Siren meditation
YAM

eye of the needle
half happy baby play

cat and cow
balasana
sphinx/seal
crocodile

plank
downdog

uttanasana
tadasana

shoulder rolls and shrugs

uttanasana

standing sequence:
lunge
hammock
side angle prep
trikonasanana
extended trikonasana
lunge
twisted lunge

downdog
baby cobra
locust

other side standing sequence

easy side plank

downdog
puppy dog


reclining Buddha

bridge x 2

twisted root
bodhisattva meditation

savasana

sit
OM
Namaste

Sweet Vinyasa: A Thousand Arms and A Thousand Eyes: Wednesday, July 2, 2014

Avalokiteshvara is compassion appearing as a deity. 1000 arms to help others and a thousand eyes to see clearly. We used her to align our hearts and minds today.

Sit

Seated forward fold with two way side bend

Cat and cow
Balasana
Sphinx or seal

Downdog

Low crescent pose

Down dog
Uttanasana

Tadassna

Uttanasana variation x2

Tadassna
Heart tapping

Tadasana
Gratitude meditation
YAM

Standing sequence:
Lunge
Twisted lunge
Warrior II dance
Pigeon
Mermaid


Downdog
repeat standing sequence

Tadasana
Malasana with bodhisattva prayer

Tadasana

Dancing Avalokiteshvara pose

Malasana

Eye of the needle
Half happy baby play

Twisted root

Savasana

Sit
OM
Bodhisattva prayer
Namaste

Yin Yoga: Meeting Avalokiteshvara: Tuesday, July 1, 2014

Avalokiteshvara is the bodhisattva who embodies compassion. We used her as our guide in our practice this evening.

Sit (5 mins)

Butterfly (5 mins)

Balasana
Dragon (3.5 mins)
Swan (3 mins)

Sphinx/Seal (4 mins)

Twisted Root (3.5 mins each side)

Sit (15 mins)

Namaste

Sweet Vinyasa: May All Beings Everywhere Be Happy And Free: Wednesday, June 19, 2014

Deeply  inspired by the retreat in Colorado with Tenzin Palmo and Lama Tsultrim, we explored the feeling tones of the Bodhisattva practice. And as Erich Schiffmann says, "be in the place where Love grows. Its good for others and its good for you".

Sit
Mantra Loka Samasta Sukhino Bhavantu

Windshield wiper

Half happy baby play

Cat and cow

Easy side plank

Down dog

Simple lunge salutes w crescent moon

Uttanasana
Tadassna

Tara mudra

Yam

Standing sequence:
Lunge
Twisted lunge
Warrior Ii dance
Triangle
Standing triangle
Peaceful warrior

Three leg DD

Baby cobra
Locust

Other side standing sequence

Puppy dog
Balasana

Rolling bridge
Rolling bridge with uddiyana Bandha

Eye of needle
Twisted root

Savasana
Bodhisattva breath

Sit
Om
Namaste

Sweet Vinyasa: Professional of the Interior Landscape: Monday, June 9, 2014

Tenzin Palmo describes a yogi as "Professional of interior landscape". We cultivated turning our senses inward (pratyahara) with the alignment of wonder and a sense of awe.

Windshield wiper with dude stretch
Eye of the needle with hamstring stretch
Twisted root

Cat and cow

Balasana
Sphinx or seal
Crocodile

Plank
Down dog
uttanasana
tadasana

uttanasana variation

standing sequence pattern #1
easy lunge salutes with low crescent

tadasana
YAM

standing sequence pattern #2
lunge
twisted lunge
warrior II dance
triangle
standing triangle
pigeon variation
downdog

baby cobra
locust

balasana with ajna meditation

other side standing sequence pattern #2

downdog
puppy dog
balasana

navasana play

bridge x2

easy spine twist

SO HAM meditation
Savasana

Sweet Vinyasa: Hey! Lookie Here! Wednesday, June 4, 2014

One of the definitions of yoga from the Bhagavad Gita is "yoga is breaking the bonds of suffering". Suffering is easy to see and is the ordinary attachments of the mind. It takes practice, abhyasa, to reverse the usual ways of seeing to experience deeper Truths. We attempted to cultivate our divine eyes to see the beauty inside that is unchanging, always is and always was.

One of the ways we know we are not seeing clearly, according to the sages, is to take the imperament for the permanent. (I haven't been able to let this last lesson come though in the classroom yet).

windshield wiper

eye of the needle
half happy baby play
rest

seated janushirsasana with twist and side stretch

cat and cow
sphinx/seal

downdog

easy side plank

balasana

tadasana
uttanasana
uttitadasana
uttanasana variation

downdog

standing sequence:
lunge
hammock
warrior I with tippie toe play
pigeon variation

baby cobra
cobra

other side standing sequence

downdog

plank play

barrel roll

balasana

bridge x 2
cosmic rest

twist

heart opener over bolster with pranayama play

savasana

sit
Namaste

Yin Yoga: Slow Down And Enjoy The View: Tuesday, June 3, 2014

We let the slow speed and internal awareness tether us to deeper truths than surface tensions and played with the definition of yoga offered by the Bhagavad Gita as "yoga is breaking the bonds of suffering".

windshield wiper

eye of the needle

butterfly (3.5 mins)

swan (3 mins each side)

balasana
dragon (3.5 mins each side)

sphinx/seal (3 mins)
crocodile

twisted root (3 mins each side)

sit or savasana (12 mins)

namaste

Sweet Vinyasa: Yoga Is Breaking The Bonds Of Suffering: Monday, June 2, 2014

Breaking the bonds of suffering is one of the definitions of yoga. The kleshas are a yogic map of how we attach to suffering, and its often easier to see than deeper Truths. One way to begin to see and experience is simply to have a willingness to detach.

Rumi helped us align to the teachings with his poem

Knock, and He'll open the door
Vanish, and He'll make you shine like the sun
Fall, and He'll raise you to the heavens
Become nothing, and He'll turn you in to everything.




At wall pada gustasana

Supine pranayama with lung and breath exploration

Downdig

Cat and cow
Balasana with side stretch

Plank
Downdog

Lunge salutes w crescent

Plank
Uttanasana
Downdog

Tadassna
Shoulder rolls and shrugs
Uttanasana


Standing neck stretches

Lunge
Side angle
Trikonasana
Standing trionasana
Lunge

Baby cobra
Locust

Other side standing sequence

Baby cobra
Cobra

Plank
Downdog
Uttanasana

Tadassna

At wall
Foot stretches on half moon
Tree


Tadasana
Uttanasana

Tadasana

Standing pada gustasana play

Rolling bridge with easy breath
Rolling bridge with kumbaka

Eye of the needle
Twisted root

Savasana

Sit
Om
Namaste

Sweet Vinyasa: So Ham and Swetukatu: Wednesday, May 28, 2014

Why do we practice yoga? Patanjali says so we can experience the Truth of who we are (sutra 1.3). We used the yogis question of Ko Hum (who am I) tether our inquiry, and the yogis answer of So Hum (the sound the breath already makes) assist us in our journey.

windshield wiper

eye of the needle with twist
supine pada gustasana

seated So Hum pranayama
sit

cat and cow

OMG with inner thigh stretch and flying cow

plank
downdog

easy lunge salutes with low crescent

uttanasana
tadasana

shoulder rolls and shrugs

at wall
standing side stretch with lung awareness
standing side stretch with low back awareness
wall uttanasana

tadasana
OM

standing sequence:
lunge
warrior I dance
parvatadasana
warrior III
pigeon
supine tree
bridge

other side standing sequence

bridge
twisted root with Swetukatu story

savasana

sit
OM
Namaste

Yin Yoga: Surrender to Shiva: Tuesday, May 27. 2014

We played in the techniques of pranayama and mantra to help us experience a deeper Truth.

Impressing the Heart

Eye of the Needle

Om Namah Shivaya Pranayama

Balasana (3 mins)
Dragon (3.5 mins)
Swan (2.5 mins)

Twisted Root (3.5 mins)

Sit (15 mins)
Namaste

Sweet Vinyasa: Memories of Ease: May 26, 2014

In celebration of Memorial Day we spent our time together cultivating memories of ease. Yogis have been telling us for a long time to relax so we can see more clearly. Through asana and pranayama, and qi gong we remembered deeper layers of self, which the yogis say is our Truth.

Foot massage

windshield wiper

supine half happy baby play
sutra meditation

cat and cow
balasana

sphinx or seal

downdog

tadasana
uttithadasana stretch x2

lunge
twisted lunge
hammock
warrior II tippie toe style

uttanasana
tadasana

standing meridian massage

uttansana
downdog

plank play

baby cobra
locust

bridge

restorative bridge
restorative upavista konasana

easy spine twist

savasana

sit
Namaste

Sweet Vinyasa: Quiet Heart, Divine Eyes: Saturday, May 24, 2014

The first suggestion on how we might see more clearly is to quiet the mind. We cultivated looking not from our usual eyes, but more through our "third eye".


Windshield wiper

Half happy baby

Sutra meditation

Cat and cow
Balasana
Puppy dog

Balasana variation with wrist stretch

Reverse windshield wiper
Sphinx or baby cobra

Plank
Downdog

Uttanasana
Tadasana

Guitar hero with "divine eyes"

Tadasana
YAM

Standing sequence #1
Lunge
Twusted lunge
Hammock
Warrior II dance

Baby cobra
locust


other side stand sequence #1

Tadasana

Standing Meridian Massage

standing sequence #2
Lunge
Warrior II
Trikonasana
Peaceful warrior
Pigeon variation

Downdog
Puppy dog variation
Balasana with Ajna rest

Bridge

Restorative baddha konasana
Restorative upavista konasana

Easy twist

Supported Savasana

sit
OM
Namaste

Sweet Vinyasa: Humility and Handstands: Wedesday, May 21, 2014

Gentleness is not usually the first thing that comes to mind for a handstand.  Yet it is the play of opposites, and hanging out in the stream of awe where we can learn the most. We let the ease of what is be our base as things got spicier. Santosha was our main alignment today.

Reclining Buddha

cat and cow with heavy hand emphasis
balasana with side stretch

easy side plank

seated on brick
halleluja and swamp monster arms
pec press

even cowgirls get the blues
adding dolphin possibility

downdog

uttanasana with neck relaxation
tadasana

lunge salutes with hamstring stretch

baby cobra
locust

side plank play

brick step up play

plank
downdog

puppy dog

at wall
back of heart meditation

downdog
half handstand

handstand play

legs up the wall

eye of the needle at wall

supine alternative lung breathing
supine "I am love" and "love" pranayama

savasana

sit
OM
Namaste

Yin Yoga: The Fine Details: Tuesday, May 20, 2014

We practiced seeing the fine details of our life from the perspective of a quiet mind.

Windshield wiper
Supta Pada Gustasana using strap

Supine Alternative Nostril Breathing

Swan (4 mins each side)

Balasana (2 mins)
Dragon (3.5 mins)

Sphinx/Seal (4 mins)
Crocodile (2 mins)

Twisted Root (4 mins each side)

Sit or Savasana (10 mins)

Restorative Yoga: What Are You Restoring? Monday, May 19, 2014

The mind works via memories. The practices of yoga help us remember we are Love.

Side Lying Rest Pose over bolster

Supported Childs Pose

Supta Baddha Konasana

Legs Up The Wall
Upavista Konasana

Supported Forward Twist Over Bolster

Supported Savasana

Namaste

Sweet Vinyasa: OM, I, and Grace: Monday, June 19, 2014

The sages say we can only see in others what we see in ourselves. We cultivated a quiet mind today so we could see more clearly the love, grace and beauty that is here which always has been, and always will.

OM on bricks
A
O
M
OM x3

supine pada gustasana with strap

cat and cow

easy side plank

plank
downdog
uttanasana
tadasana
OM

shoulder opener with strap
uttanasana with strap

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

baby cobra
locust
swimming locust

other side standing sequence

tree=tree play

twisted root

OM meditation

Savasana

Sit
OM
Namaste

Sweet Vinyasa: Room In The Heart For The Unimaginable": Tuesday, May 14, 2014

Inspired by the Mary Oliver suggestion to "Keep some room in your heart for the unimaginable" we played in the midst of the yogi's heart in a willingness to be surprised.

Impressing the Heart

cat and cow
balasana

sphinx

easy side plank

plank
downdog

uttanasana
tadasana

sequence #1
lunge
low crescent

downdog

sequence #2
lunge
warrior I
parvatadasana
warrior III
pigeon
supine tree
bridge

bridge, wheel or supported bridge play with supported shoulderstand option

cosmic rest pose

long stretch

savasana

sit
OM
namaste

Yin Yoga: What Mahavakya Are You Chanting? Tuesday, May 13, 2014

We experimented with the mahavakya Aham Brahman for the purpose of noticing if it really does make a difference in what we're thinking about.

Impressing the Heart

Butterfly

Balasana
Dragon
Swan

Reclining Buddha

Windshield wiper
sit or Savasana

Namaste

Sweet Vinyasa: Love is here, now and everywhere: May 12, 2014

Inspired for heart openers today with the Rig Veda 10.129. 4 "In the Beginning Was Love".
Love is the very quality of the cosmos. Its always been here and always  will.

Heart opener over bricks

Cat cow
Balasana

Sphinx

Downdog

Uttanassna
Tadassma
YAM

Guitar hero

Supine half happy baby play

Low lunges w crescent moon and hamstring stretch

Downdog

Baby cobra and locust

Tadasana
YAM

Dancing Shiva Play

Camel Play

Easy twist

Savasana

Sit
Namaste

Sweet Vinyasa: What's Going On Here? Wednesday, May 7, 2014

The mind usually runs in the past and future and she moves quickly. Our asana and breathing practices were slow and towards the interior realm for the purpose to observe what's going on inside for real. The focus wasn't so much on what we are doing, but how we are doing it.

We found that moving with awe and fascination of the present moment and truth, felt really quite lovely in our hearts, minds, and bodies.

windshield wiper

eye of the needle with twist

cat and cow
barrel roll

easy side plank

balasana variation with wrist stretch

plank
downdog
uttanasana
tadasana

shouder rolls and shrugs

guitar hero

lunge
low crescent with side stretch

sphinx/seal

tadasana

eka pada tadasana on bricks

lunge
warrior II dance

downdog

plank
side plank play

baby cobra
locust
balasana

bridge

supported shoulderstand
supported heart opener

sit (5 mins)

sit or savasana

sit
OM
Namaste

Yin Yoga: loosen the grip on knowledge: Tuesday, May 6, 2014

I can't remember verbatim the quote from the rishes, but something like one suffer in ignorance, but one addicted to knowledge suffers more.

We played in the space of freedom from knowledge.

windshield wiper
half happy baby play

butterfly

swan

balasana
dragon

sphinx

twisted root

sit or savasana

sit
OM
Namaste

Sweet Vinyasa: Satya and Shoulderstand: May 5, 2014

We practiced aligning with Satya in both or seated and movement practice as a way to help us align in our daily lives, noticing it gets harder to do when there are moving parts.

Satya is rumored to be governed in the vishuddhi chakra in the throat. To get used to having this area exposed we played in shoulderstand.

The key to aligning with Truth is listening.

sit
silent OM
OM

winshield wiper
half happy baby play

easy side plank

cat and cow
puppy dog

plank
downdog play

uttanasana
tadasana
YAM

standing sequence:
lunge
twisted lunge
side angle
triangle
standing triangle
peaceful warrior
pigeon play
downdog

other side standing sequence

balasana

plank
downdog

tadasana
OM

standing dancing Shiva play

uttanasana
malasana

bridge

shoulderstand play

supported heart opener
sit

easy twist

savasana

sit
OM
Namaste

Sweet Vinyasa: Contemplation and Love: Wednesday, April 24, 2014

Inspired by Meister Eckhart's suggested alignment "what we receive in comtemplation, we give out in love", we practiced expressing the love we experienced on the inside.

We also leaned in on the Shiva Sutras 2.1 and 2.5.

sit
silent OM
OM

supine eye of the needle
supine half happy baby play
rest

cat and cow
easy side plank

plank
downdog

uttanasana
tadasana

shoulder rolls, shrugs
uttanasana variation

OM

standing sequence:
lunge
twisted lunge
side angle prep
trikonasana
standing trikonasana
peaceful warrior
low crescent

downdog

other side standing sequence

baby cobra
locust

balasana

at wall:
dancing shiva
tree

downdog

supine twist

Om Namah Shiva meditation
savasana

sit
OM
Namaste

Sweet Vinyasa: Om, Mind, and Mantra: Wednesday, April 16, 2015

We played in the wisdom of Shiva Sutra 2.1 "mind is the mantra", and sutra 2.5 "knowledge is the yagna" and allowed the practice of OM and Samyama to assist us.

Sit
silent OM

OM

windshield wiper
half happy baby
twisted root
rest

malasana

uttanasana
uttithatadasana
tadasana
OM

standing sequence
lunge
twisted root
side plank prep
trikonasana
standing trikonasana
peaceful warrior
pigeon variation
three leg dog

baby cobra
locust
barrel roll

other side standing sequence

downdog
puppy dog
balasana
OM

downdog
uttanasana
tadasana

at wall:
Dancing Shiva
Tree

tadasana
OM

uttanasana
downdog

puppy dog

ardha matseydrasana

heart opener over bolster
OM Namah Shivaya

savasana

sit
OM
Namaste

Yin Yoga: Mind is the Mantra: Tuesday, April 15, 2014

Sharing tonight from Shiva Sutras 2.1 and 2.3

2.1 The mind is the mantra; ie a way to connect with Shiva
2.3 the secret of mantra is embodied knowledge

windshield wiper

sit (10 mins)
silent OM meditation
OM

half happy baby play

twisted root (3.5 each side)

balasana (2 mins)
dragon (3.5 mins)
swan (3 mins)
texas star (2 mins)

sphinx/seal (3.5 mins)

savasana or sit (10 mins)

Sweet Vinyasa: Balanced intelligence: Monday, January 14, 2014

Ravi Ravindra introduced samadhi as "balanced intelligence", one of the three ways of seeing in the practice of samyama.

One way of seeing samadhi is the balance of effort and surrender (yoga sutra 1.12) and another way is through the body finding effort and ease (sutra 2.46), seated deep within the body. We played in the dance of Shiva as a physical manifestion of an inner understanding of this teaching of yoga sages.

sit
silent OM meditation
OM

windshield wiper
half happy baby play
twisted root
rest

malasana
uttanasana
uttithatadasana
tadasana

shoulder rolls and stretches

standing sequence:
lunge
twisted lunge
side plank prep
trikonasana
standing trikonasana
peaceful warrior
pigeon variation

three leg dog

reverse windshield wiper

baby cobra
locust

plank
downdog

standing sequence other side

baby cobra/cobra
locust variation
swimming locust play

barrel roll

plank
downdog

tadasana
YAM

Dancing Shiva play

uttanasana
downdog

puppy dog
balasana

side saddle twist and side stretch

heart opener over bolster with pranayama play

savasana

sit
namaste

Sweet Vinyasa: Om Namah Shivaya: Wednesday, April 9, 2014

We aligned ourselves with Shiva, the god of Transformation through the practices of samyama and ahimsa, and seeing our tight spots as a dance of leela.

sit
silent om meditation
OM

windshield wiper

half happy baby play

twisted root

malasana
uttanasana
tadasana

guitar hero

tadasana
OM

standing sequene:
lunge
twisted lunge
side angle prep
trikonasana
peaceful warrior
low crescent
downdog

other side standing sequence

downdog

plank
baby cobra
locust
locust variation

half bow play

barrel roll

plank
downdog
uttanasana
tadasana

YAM

Dancing shiva play

uttanasana
downdog
balasana

seated twist
box or sukasana

supported heart opener over bolster
OM Namah Shivaya meditation

sit
OM
Namaste

Sweet Vinyasa: Dance of the Devas: Monday, April 7, 2014

We played in the dance of the cooperative element of the human effort and divine grace.  Key elements are seeing more clearly and sacrificing what we think we know.

sit
silent OM meditation
OM

windshield wiper
half happy baby play
twisted root

malasana
uttanasana

downdog

sphinx

barrel roll

plank
downdog
uttanasana
tadasana

guitar hero

OM

standing sequence:
lunge
twisted lunge
side angle prep
trikonasana
standing trikonasana
peaceful warrior
lunge
low crescent

downdog
sphinx or seal
crocodile

plank
downdog
tadasasana
OM

other side standing sequence

tadasana

Dancing Shiva play

floor sequence:
downdog
pigeon
supine tree
bridge

other side floor sequence

"is there anything I need to know" meditation

savasana

sit
OM
Namaste

Yin Yoga: Om My Darlin' : Tuesday, April 1, 2014

Om is rumored to help us see with more Divine eyes and hear a deeper Truth. We used a more subtle alignment of a silent OM to assist us in our alignment tonight.

sit
silent A, O, M meditation (5 mins)
OM

butterfly (4 mins)

swan or legs up the wall (3.5 each)

balasana (2 mins)
dragon (4 mins)

sphinx/seal (3 mins)

twisted root with Texas Star rest (3 mins)

savasana or sit (10 mins)
Namaste

Sweet Vinyasa: OM, The Heart, and Higher Vairagya: Monday, March 31, 2014

We endeavored to touch the higher surrender through the practices of samyama and the chanting of OM.

sit
silent OM meditation
OM

watery sukasana side bending

windshield wiper
half happy baby play

rest with sutra 1.2-1.4 meditation

cat and cow
balasana
balance play with monkey pose

sphinx/seal

plank
downdog

uttansana
tadasana

uttithatadasana side stretching
tadasana

OM

standing sequence:
lunge
twisted lunge
hammock
side angle prep
triangle
peaceful warrior
pigeon variation
three leg dog

baby cobra
locust

other side standing sequence

locust
locust variation

balasana

prana play in virasana

eagle arms play in virasana

uttanasana
tadasana

eagle play

windshield wiper
happy baby

supine heart opener over bolster
or savasana

sit
OM
Namaste

Sweet Vinyasa: The View from Samyama: Friday, March 28, 2014

I was delighted to sub the Friday morning class.

We played with seeing clearly through the practices of Samyama, as it is rumored (Patanjali sutra 3.5 From mastery of saṃyama comes the light of awareness and insight) and helps move us to subtler layers of non attachment. The eagle is our amimal totem.

Sit
silent OM meditation
OM

windshield wiper
half happy baby play

supine samyama meditation

cat and cow with balance play

plank
downdog
uttanasana
uttithatadasana
uttnansana variation

standing sequence:
lunge
twisted lunge
hammock
side angle prep
trikonasana
peaceful warrior
pigeon variation
three leg dog

baby cobra
locust

barrel roll

plank
downdog

standing sequence other side

sphinx/seal

plank
downdog
uttanasana
tadasana

eagle play

supine eagle play
eagle play other side

happy baby
supine upavista konasana

supported heart opener over bolster

savasana

sit
OM
namaste

Sweet Vinyasa: Embodying the Eagle: Wednesday, March 26, 2014

We played with Eagle pose and to help us see like the yogis. The call is to make more visible the invisible and touch the unknown realms with awe, curiousity, and a sense of wonder.

sit
silent OM meditation
OM

supine windshield wipers
supine half happy baby play
OM

supine twisted root

cat and cow with balance play

plank
downdog
uttanasana with hamstring stretch

uttithatadasana stretch
tadasana
OM

heart tapping with samyama looking

tadasana
OM

standing sequence:
lunge
twisted lunge
hammock
side angle prep
trikonasana
peaceful warrior
pigeon variation
three leg dog
downdog

baby cobra
locust

plank
downdog
other side standing sequence

downdog
puppy dog
balasana

seated eagle arm stretch with neck awareness

plank
downdog
uttanasana
tadasana

eagle play
supine eagle
eagle play other side

uttanasana

supported heart opener

savasana
sit
M
namaste

Yin Yoga: Everything's Gonna Be OK: Tuesday, March 24, 2014

The techniques of yoga help us see what the cosmos is telling us all the time - everything's gonna be OK. As Bob Marley said, don't worry, be happy.

We played with the mantra of OM and into the regions of the parasympathetic nervous system. As we looked deeply into the tight spots we found that loosening the grip on the mind through a practice of wonderment, and a willingness to be surprised helped a lot.

sit with silent OM meditation(5 mins)
OM

Butterfly (5 mins)

supine sacrum movement and clock rotation
neck stretches
shimmy

balasana (3 mins)
dragon (4 mins)
swan (3.5 mins)

sphinx/seal (4 mins)

twisted root (3.5 each side)

sit or savasana (13 mins)

namaste

Sweet Vinyasa: Satya and Deeper Truths: Monday, March 24, 2014

The Rig Veda has a beautiful prayer in the 7th chapter, "Grant me the Peace to hear the Truth from Afar". Yogis say we can experience these deeper Truths within, and the practices of yoga help us do that.

This is one way to play in the realm of seeing more clearly.

Sit

windshield wiper

supine half happy baby play
supine eye of the needle with internal and external rotation play

cat cow
balasana
easy side plank

sphinx/seal
crocodile

plank
downdog

uttanasana
tadasana
shoulder rollls and shrugs

tadasana
YAM

standing sequence:
lunge
warrior II
peaceful warrior
side angle
low lunge
hamstring stretch with internal and external rotation
low crescent

three leg dog
downdog

supine shoulder openers

standing sequence other side

downdog
uttanasana
tadasana

tree pose play

pigeon
supine tree
bridge

twisted root

savasana

sit
Namaste

Sweet Vinyasa: Turn Yourself Over To Something Bigger Than Your Mind: Wednesday, January 19, 2014

One of the words for the mind, manos, means to measure. There is a limited view. It clings, among other things, to the ego, or the mantra I am this, or I am that. We played with the mantra of I Am (sanscrit is So Ham) to calm the mind and turn our experience of ourselves and our lives over to a more expanded view.

seated janushirsasana with twist, ajna release, and side bend

sit
pranayama play with So Ham

cat and cow
balasana

sphinx/seal
crocodile

plank
downdog with foot play

uttanasana
malasana
tadasana
uttanasana variation
tadasana
YAM

standing sequence:
lunge
hammock
horse
warrior II
pigeon variation with monkey option
downdog

baby cobra
locust
other side standing sequence

downdog
puppy dog

plank
downdog

tree with so ham mantra

eye of the needle

easy twist

savasana

sit
OM
Namaste

Yin Yoga: Pratyahara, Prana, and Practice: Tuesday, March 18, 2014

We used the yin practice to cultivate our capacity to see our life force more clearly.

windshield wiper
eye of the needle

butterfly (5 mins)

balasana (2 mins)
dragon (3.5 mins)
swan (3.5 mins)

sphinx/seal  (4 mins)
crocodile (2 mins)

twisted root (3.5)

sit or savasana (10 mins)

namaste

Sweet Vinyasa: Clear Channel: Monday, March 17, 2014

We endeavored to unpack the klesha abbhinivesha today in our practice. This klesha is rumored to "overwhelm even the wise". We are continually asked to widen our perception of who we are. The yogis question of Ko Hum (who am I), is a quest and mystery, and best can be answered by So Hum (I am) which is said to be the sound that the breath already makes.

We used some mantra and pranayama after our asana practice to help us further quiet the mind so we could , best we can, become an open channel to the grace that is always here.

Butterfly

cat and cow
easy side plank

plank
downdog

uttanasana
malasana
uttanasana
tadasana

utttithatadasana
uttanasana
repeat

tadasana
Namaste mudra
YAM

standing sequence:
lunge
low crescent
twisted lunge
warrior I
parvatadasana
warrior III
pigeon
three leg dog
downdog

other side standing sequence:

puppy dog
balasana

seated twist
double pigeon

supine SO HAM meditation

savasana

sit
OM
Namaste

Sweet Vinyasa: Acceptance: March 12, 2014

There was a request for a practice about acceptance. The feel of acceptance is similar to santosha, one of the yamas. In the christian tradition is it mentioned as the first suggestion in how to find inner peace in the Serenity Prayer. Our asana practice emphasized having an open heart and aligning to the what is.

windshield wiper
supine pada gustasana and twist with strap

cat and cow
easy side plank

balasana
owl stretch

balasana variation with wrist stretch

plank
downdog
uttanasana
tadasana

shoulder shrugs and rolls
uttasana variation

standing sequence:
tadasana
lunge
side angle prep
trikonasana
standing trikonasana
peaceful warrior
lizard with twist and monkey option

downdog
baby cobra
locust

downdog

repeat standing sequence

tadasana
standing janushirsasana play

uttanasana

bridge or wheel

eye of the needle with hamstring stretch
twisted root

Texas Star meditation

savasana

sit
OM
Namaste

Sweet Vinyasa: Listening to the many words of the heart: Monday, March 10, 2014

Inspired by the Rumi quote:

The Heart has its own language. She knows a hundred thousand ways to speak.

Rumi and Dirgatamas were on the same page, as Dirgatamas said "there is one Truth, but many names for it".

We played with aligning to some of the Truths of the Rig Veda and trusting into feeling the support always here for our hearts.

sit
heart meditation
YAM

cat and cow
balasana
sphinx/seal

barrel roll
balasana variation with wrist stretch

plank
downdog
tipping malasana

twisted root
upside down crow

malasana
crow

uttanasana
tadasana

guitar hero

tadasana
standing sequence:
lunge
twisted lunge
hammock
horse in tippy toes
warrior II dance
pigeon variation with twist and monkey option
three leg dog
downdog

baby cobra
locust
balasana

plank
downdog

standing sequence other side with tippy toe warrior

downdog

plank
roll supine, knees to chest

bridge
reclining goddess
bridge or wheel
cosmic rest

easy spine twist

savasana

sit
OM
namaste

Sweet Vinyasa: Side Crow and Seeing Clearly: Wednesday, March 5, 2014

We played with side crow pose as a way to find Trust in the unseen forces.

Sit
seated twist
YAM

cat and cow
balasana
puppy dog with love meditation

puppy twist

plank
downdog
uttanasana

tipping malasana

uttanasana
tadasana

heart tapping
wide finger stretches
namaste
OM

standing sequence:
lunge
twisted lunge
hammock
side angle prep
extended trikonasana
peaceful warrior
lizard with twist and monkey option
downdog

plank
cobra
locust
downdog

other side standing sequence

downdog
uttanasana
tadasana
malasana

crow play

twisted root

downdog
uttanasana
side crow twist

side crow play

balasana
floor sequence:
pigeon
supine tree
bridge

downdog
repeat floor sequence other side

cosmic rest pose with tight spot meditation

restorative twist

restorative savasana

sit
OM
Namaste
pigeon

Yoga for Karen's Wedding Day: Seeing Love: Saturday, March 1, 2014

Dallas, Texas: Palamar Hotel.


Windshield wiper
Eye of needle
Rest

Cat cow
Balsasana


Easy side plank

Barrel roll




Balasana variation

Plank
Downdog

Uttanasana
uttithatadasana
Tadasana

Lunge
Warrior I
Warrior II
Low Crescent
Pigeon Variation
Downdog
other side

Puppy dog

twisted root

savasana

sit
Namaste

Restorative Yoga: Seeing The Tight Spots: Monday, March 3, 2014

Impressing the Heart (5 mins)

Supported Side Stretch with extension options (3.5 each side)
Sit (3 mins)

Supported Balasana (6 mins)

Supported Baddha Konasana (7 mins)
Side Lying Rest Pose (3 mins)

Supported Legs Up The Wall (6 mins)
Upavista at Wall
Eye of the Needle at the Wall
Baddha Konasana at the Wall

Supported Savasana

Sit
Namaste

Sweet Vinyasa: Align From The Inside Out: Monday, March 3, 2014

Yogis say if we use the mind (manos) as our reference for love and peace, it will never measure up. But we can have an experience in the body. We cultivated aligning from the inside out, tethering the breath to some of the suggested alignments of the Rig Veda.

windshield wiper

eye of the needle with twist

sukasana side bending
tipping buddha

sit (3 mins)
OM

cat and cow
balasana

sphinx/seal

plank
downdog

uttanasana
uttithatadasaan
uttanasana variation
malasana
repeat standing stretches

tadasana
YAM

standing flow sequence:
lunge
twisted lunge
hammock
warrior I
parvatadasana
warrior III
standing splits
lizard with twist and monkey variation
three leg dog
downdog
uttanasana
tadasana

repeat standing flow sequence

downdog
rolling plank
rolling plank to updog
balasana

rolling plank play second set

balasana

seated sequence:
janushirsasana variation
kneepile
seated twist with neck stretches
repeat  seated sequence

sit (3 mins)

freeform (2 mins till savasana)

choice of savasana

sit
OM
Namaste

Yin Yoga: Love and Spaciousness Fuel Desire: Tuesday, February 18, 2014

The devas Varuna and Mitra are said to kindle the fire of Agni, according to the Rig Veda. Surrender with Desire are required to quiet the mind.

windshield wiper
eye of the needle with hamstring stretch
rest

4 part breathing meditation, with emphasis on the exhale

butterfly (4 mins)

balasana (2 mins)
dragon (4 mins)
swan (3 mins)

sphinx/seal (3.5 mins)

twisted root (3.5 mins)

savasana or sit (10 mins)

namaste

Yoga: Let the Botton of the Exhale Help You: Tuesday, February 18, 2014

From sutra 1.34, the bottom of the exhale is rumored to help quiet the mind and find internal surrender.

Sit
4 part breath
Bottom if exhale

Heart meditation
Yam

Sukasana
Forward fold
Two way side bend

Cat and cow
Balasana
Puppy dog

Plank
Downdog

Tadasana

Guitar hero play

Tadasana

standing sequence:
Lunge
Twisted lunge
Hammock
Warrior 11 with 4 part breath
Pigeon variation

Downdog

Sphinx or seal

Downdog
Other side standing sequence

Tadasana
Dancers pose
Uttanasana
Gorilla
Dancers pose other side

Malasana

Eye of needle with hamstring stretch
Twisted root

Supported heart opener

Supported Savasana

Sit
Om
Namaste

Sweet Vinyasa: Mitra and Varuna are the Kindling for Agni: Monday, February 17, 2014

Mitra, love and harmony, and Varuna, vastness are rumored to be the kindling for Agni. Human effort (agni) is one  half of the equation for self realization according to the sages. The second half is Divine Grace.

We played in the elements of effort and grace today,  with emphasis on effort.

There was a lot of noise coming from construction next door so our effort was to remain peaceful even with so much going on.

seated janu shirsasana with twist and side bending
easy side plank
sukasana

sit (2 mins)
YAM

malasana
uttanasana with hamstring stretches

tadasana

shoulder shrugs and rolls

guitar hero

hokey pokey
tadasana

standing sequence #1
lunge
hammock
side angle prep
trikonasana
standing trikonasana
peaceful warrior
pigeon variation

downdog
sphinx
downdog

other side standing sequence #1

side angle

downdog
sphinx and thigh stretch sequence

downdog
uttanasana
utkatasana
tadasana

prana ping pong
YAM

standing sequence #2
lunge
side angle preparation
trikonasna
standing trikonasana
peaceful warrior
warrior II
tree

uttanasana
downdog
other side standing sequence #2

baby cobra
locust

supine knees to chest

bridge
wheel

eye of the needle
twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Dancing with Friendliness and Gratitude: Wednesday, February 12, 2014

Surrendering to the Truth that is can be scary because it requires we open our hearts in unexpected ways. We played today to cultivate some of the suggested paths of friendliness (sutra 1.33), gratitude, and quieting the mind.

Sit

seated heart opener and side stretch using strap
sit
YAM

cat and cow
balasana
puppy dog

flying dog
can opener (thanks E!)
easy side plank
repeat other side

plank
downdog

uttanasana
uttithatadasana
uttanasana variation
tadasana
repeat uttithatadasana and uttanasana variation

tadasasana
OM

lunge
low crescent
downdog
sphinx
lunge low cresent
downdog
sphinx play

plank
downdog
uttanasana
tadasana

dancer's pose

uttansana
downdog
pigeon
supine tree
bridge
'already healed, already whole" meditation

repeat pigeon sequence

wheel or bridge

twisted root

savasana

sit
OM
Namaste

Yin Yoga: Tight Spots, Trust, and Truth: Tuesday, February 11, 2014

We experimented with listening to tight spots, then sharing them to help establish trust in the wisdom of the internal realm.

sit
tight spot meditation

share

baddha konasana (4 mins)

balasana
dragon (3 mins)
swan (3 mins)

reverse windshield wiper

sphinx/seal (3.5 mins)

twisted root (3. 5 mins each side)

sit/savasana (15 mins)

sit
Namaste

Yoga: Abhinnevesha and other wonderful practices: Tuesday, February 11, 2014

Abhinnevesha "attachment to the status quo" or "fear of death" is one of the 5 kleshas. We spent some time looking at aspects of self that are holding us back from freedom and did our best, through movement, mantra, and breath to loosen the grip.

Savasana

Windshield wiper
Apanasana
Supine pada gustasana with twist using strap

Cat and cow
Balasana
Puppy dog

Easy side plank

Sphinx or seal

Plank
Downdog
Uttanasana
Tadasana

Shoulder rolls and shrugs

Guitar hero

Tadasana
Uttanasana
Lunge
Twisted lunge
Hammock
Low crescent
Repeat other side

Tadasana
Standing neck stretches
tadasana

uttanasana

standing sequence:
lunge
warrior I
parvatadasana
warrior III
tadasana

repeat standing sequence

downdog
puppy dog
balasana

navasana play

eye of the needle
twisted root
repeat eye and twisted root

"already healed, already whole" meditation

supported savasana

sit
OM
Namaste

Yin Yoga: Close as Your Eyelash to Your Eyeball: Monday, February 10, 2014

Buddha said, 'happiness is as close as your eyelash to your eyeball'. Happiness is one expression of the Truth of who we are. Look closer with a quiet mind to see it.

windshield wiper
eye of the needle

quiet mind meditation

swan (3.5 minutes each side)

balasana
dragon (3.5 minutes each side)

sphinx/seal (4 mins)

twisted root (3.5 minutes each side)

sit (20 minutes)

Namaste

Sweet Vinyasa: Already Healed, Already Whole. Monday, February 10, 2014

Yogis teach we are 'already healed, already whole", we just don't see it clearly. Most of us just want to be peaceful and happy. As Ramana Maharishi says, happiness is the nature of the self. Let what comes, come, and let what goes, go. Don't worry.

Our practice was a study of the self and a closer look at our relationship with tight spots and a possibility of a deeper Truth.

windshield wiper with side stretch

shimmy

"already healed, already whole" meditation

cat and cow
balasana
puppy dog

flying dog
OMG with oh wow pose
easy side plank

plank
downdog
uttanasana
malasana
uttitha tadasana

uttansana variation
tadasana
repeat

tadasana
YAM

standing sequence:
lunge
warrior I
parsvatadasna
warrior III
pigeon variation
three leg dog
downdog

sphinx/seal

other side standing sequence

sphinx/seal play with quad stretch

breath meditation with earth awareness

landing sequence:
downdog
pigeon
mermaid prep
seated hamstring stretch
janu shirsasana
sit

other side landing sequence

sit with "already healed, already whole" meditation

twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Quiet Mind, Open Ears: Wednesday, January 29, 2014

We used asana, pranayama and swadyaya to help quiet the mind to experience a deeper Truth.

windshield wiper

eye of the needle

sutra 1.2 meditation

cat and cow
balasana
puppy dog

easy side plank

sphinx/seal

plank
downdog

tadasana

shoulder rolls and shrugs
guitar hero

tadasana

at wall on half moon foot stretch
at wall tree

standing sequence:
tadasana
lunge
hammock
side angle prep
trikonasana
reverse trikonasana
peaceful warrior
pigeon variation

three leg dog
downdog

baby cobra
locust
locust variation

plank
downdog

repeat standing sequence

downdog
puppy dog variation
balasana

navasana play

bridge x2

twisted root

savasana
sit
OM
Namaste

Yin Yoga: Deeper Truths: Tuesday, Janauary 28, 2014

Aligning with the deeper truths requires quieting the mind. Its a lot harder to do than it seems and takes practice.

supine janushirsasana with twist using strap

sutra 1.2 meditation

butterfly

balasana
dragon
swam
repeat

sphinx/seal

twisted root

sit/savasana (15 mins)
namaste

Bhati Yoga: Mind Protection: January 28. 2014

Subbed this class for Julia

kneeling on bricks
OM
A
O
M
OM x3

cat and cow
balasana

OMG
flying dog
balasana variation
easy side plank

other side

plank
downdog

tadasana

1/2 sun salutations x3

standing sequence:
lunge
twisted lunge
hammock
warrior II dance
trikonasana
reverse trikonasana
peaceful warrior
pigeon variation

downdog

other side standing sequence

downdog
puppy dog
balasana

floor sequence:
gomukasana
ardha matsendrasana
box
paschimotadasana

repeat floor sequence
upavista konasana

sit

Gayatri mantra play
sit

savasana

sit
OM
Namaste

Yoga: Symmetry: Tuesday, January 28. 2014

A yogi in class was asking about symmetry and the curves of the spine, scoliosis, strength and such so we played in these realms allowing the breath to be our primary alignment tool to find symmetry and ease in the body even as the hips, pelvis, and spine find asymetrical and symetrical shapes.

windshield wiper

Texas star with spine symmetry meditation

apanasana
eye of the needle with internal and external hip rotation play
half happy baby
rest

cat and cow
balasana with side stretch
puppy dog

balasana variation

sphinx
seal
reverse windshield wiper

plank
downdog
uttanasana with neck rub
tadasana

1/2 sun salutations

lunge
low crescent
pigeon
supine tree
repeat other side

bridge x2

twisted root

supported heart opener over bolster

supported savasana

sit
Namaste

Sweet Vinyasa: Tasting Truth: Monday, January 27, 2014

Dirgatamas, a rishi from the Rig Veda tells us "one Truth, but there are many names for it". Yogis for a long time have told us to quiet the mind so we can see more clearly this Truth, Beauty, God, Love, Whatever Your Name For Truth Is. Effort and Surrender both are required for this seemingly paradox.

sit
RV prayer "Grant me the Peace to hear the Truth from afar"

sukasana forward fold and three way side bend

cat and cow
balasana

OMG
flying cow
balasana variation
easy side plank

plank
downdog
uttanasana
tadasana

at wall
shoulder opener
wall uttanasana
second set with SI breath
wall dog

standing sequence:
tadasana
uttanasana
lunge
warrior I
parsvatadasana
warrior III
pigeon
three leg dog with revolved dog option
downdog

baby cobra
locust
locust variation

plank
downdog
other side standing sequence

downdog
puppy dog
balasana

navasana play

happy baby
bridge
wheel or bridge

twisted root

savasana

sit
namaste

Jam Session: Mudras, the Gayatri Mantra, and the Hand-Heart Connection: Sunday, January 26, 2014

Through asana, mudra and mantra we explored touching others from the heart.

Prone rest
windshield wipers

cat and cow
barrel roll
balasana

OMG
flying dog
balasana variation
easy side plank

downdog
puppy dog variation

reclining Buddha

supine baddha konasana

eye of the needle variation with hamstring stretch
twisted root

sit

mudra play

Gayatri Mantra play

OM play with Kelsey

savasana

BREAK

circle

safe touch exercise with share
group discussion

While My Guitar Gently Weeps
OM x 3
Namaste

Jam Session: Preparation: Saturday, January 25, 2014

Some of the major themes brought forth by the sangha to address today were:

1. making the practices accessable and non-woo woo.
2. can we really teach yoga?
3. finding confidence and our voice

Our three hours today unfolded like this:

We opened with a prayer from the Katha Upanishad
OM
OM exploration
non woo-wooing of OM (lengthen the exhale, sutra 1.34)

5 minute freeform

circle
discussion of sutra 1.12 and Preparation
Camel pose preparations and possible sequencing ideas
sequencing trust

BREAK

practice
our "peak pose" was warrior III with the elements of trust, demonstrating sequencing, options and choices and finding one's voice

impressing the heart

supine janushirsasana and twist using strap

sukasana side bending
sit

freestyle 3 minute writing exercise "what my body feels like in sukasana"
share with partner
share with group

some of the poetry that came out was:
being without time
navigate teh kinds in my spine
on the verge of comfort
moving towards surrender
bubbling hot lava
air floated me up
arms like linguini
loving receptive
sweet confidence

tadasana
uttanasana

at wall
side waist stretch
uttanasana at wall
second part with c1 breath
downdog at wall

tadasana
uttanasana
lunge
low crescent
lunge
low crescent

balasana

plank
downdog

tadasana
warrior I
warrior III

malasana

bridge

twist

savasana

heart meditation with real world "peak pose"

journaling "what are the preparations I need to accomplish my personal "peak pose"

circle
homework assignements

OM
Namaste meditation
Namaste

Jam Session, Churning the Milky Ocean: Friday, January 24, 2014

This evening we used asana, mantra, and meditation as a way to churn up questions. And we then practiced listening to each other to meet who has shown up to be together this sacred and beautiful weekend for our Jam Session together.

windshield wiper

eye of the needle
half happy baby play
rest

supine meditation

butterfly

balasana
dragon
balasana

heart opener over bolster

twisted root

savasana

BREAK

circle

journal

share

OM
Namaste

Sweet Vinyasa: Truth and Toe Stand: Wednesday, January 22, 2014

We have been play in Dirgatamas' (Rig Veda) idea of one Truth, but many words for it. Looking in to see the Truth as an answer to the RV prayer "grant me the peace to hear the Truth from afar".

We tapped our listening/seeing more clearly skills and honed them in a Tree and/or Toe Stand play.

sit
RV prayer
OM

windshield wiper
eye of the needle with twist
half happy baby play


rest and sutra 1.2 meditation

malasana
uttanasana
tadasana

shoulder rolls and shrugs
uttanasana variation
tadasana

prana play with correspondance meditation

tadasana

standing sequence:
lunge
twisted lunge
hammock
horse
low crescent
downdog

other side standing sequence

downdog
baby cobra
locust
locust variation

balasana

easy side plank

plank
downdog
uttanasana

tadasana

tree

toe stand play

tadasana
uttanasana
malasana

bridge
twisted root

savasana

sit
Namaste

Right Step Treatment Center: Strength in Letting Go: Sunday, January 19, 2014

This was an all men's class. There was a very grounded sense in the room and the practice included a lot of bite-size meditations.

windshield wiper

eye of the needle
rest

sukasana side bending

sit (5 mins)

tadasana

guitar hero

tadasana
uttanasana

lunge salutes with low crescent

balasana or prone

easy twist

savasana
sit
Namaste

Right Step: Quiet the Mind to See More Clearly: Saturday, January 18, 2014

We had 40 minutes for class today and it was a brand new facility and brand new yoginis. The main point was to bring mindfulness in the body to experience the happiness that lies within. As Buddha said, "happiness is as close as your eyelash to your eyeball".

windshield wiper

apanasana
eye of the needle

rest

sukasana side bending

tadasana

guitar hero

uttanasana
malasana
cowboy negociation

twist

savasana

sit
Namaste

Yin Yoga: Kleshas and Karma: Tuesday, January 21, 2014

We dove into the kleshas which block us from seeing clearly and honed our skillset of seeing. This is a useful skill for freedom.

windshield wiper

padagustasana and twist with strap at wall

bananna

balasana
dragon

sphinx/seal
crocodile

twisted root

sit or savasana (20 mins)

Yoga: If you want ease, be ease: Tuesday, January 21, 2014

Subbed this class for Kira.

We had a request for low back ease. This area is one of two places where the parasympathetic nerves emanate.

To bring ease into our practice, our bodies and our lives, we must see more clearly. Krishnamurti says, if we see what is, what is changes. Vastness (bhirat) is one of the Truths, according to the yogis.

We also talked about karma; as we are, so we act. As we act, so we become. If we want to become ease, we must be ease.

Love is the willingness to recognize that which is real. Ease and love and peace are real.

windshield wiper

supine pada gustasana at wall

banana at wall

cat and cow
balasana with side stretch
puppy dog

plank
downdog
uttanasana
tadasana

shoulder rolls and curls

tadasana
YAM

lunge sequence:
lunge
low crescent with side bends
other side lunge sequence

tadasana

standing sequence:
lunge
warrior I
parsvatadasana
warrior III
tadasana

repeat standing sequence

tadasana
uttanasana
malasana

bridge x2

twisted root

supported savasana

sit
OM
Namaste

Yoga Blue at Temple Road Yoga: Inner Workings: Saturday, January 18, 2014

We explored some of the mechanics of the mind and seeing more clearly through the vehicle of the breath and other instruments of perception.

foot rub

supta pada gustasana with twist using strap at the wall

bananna pose at the wall

cat and cow
plank
downdog

crazy 8's

supported moving tree pose

looking experiment from the belly, heart and, mind in tadasana

standing gratitude meditation
OM

lunge salutes

seated alternative nostril breathing
breath experiment with challenging being
breath experiment with challenging being and deep breath

freestyle
savasana

BREAK

dharma talk about Sympathetic and Parasympathetic Nervous system

sutra 1.33 experiment with maitri and karuna

legs up the wall

sit
Namaste