Vinyasa Basics 10.13.09

Cold and rainy morning. Was feeling Ardha Chandrasana to Standing Splits, so built sequence around that. Was heading to tree play and standing ardha c but not enough time. Would have liked to have supported viparita karani at the end, but not enough time so opted for 2x2 juicy twisted root.

This is a challenging standing series. I like it but I need more time for this segement. Will rework for a later class. 

We listened to the raindrops post savasana. The rain made beautiful sounds!!

Sukasana

breath awareness

OM

OMMMMMMMMM

windshield wiper

extended leg stretch with strap

other side

sukasana

forward fold

table top

other side

tadasana

side stretch

forward fold

side stretch

wide leg forward fold

lunge salutes with hamstring stretch

lowering to sphinx/seal

other side

cobra

locust

bow and bow roll

tadasana

lunge

side angle with shoulder rotation

bound side angle

ardha chandrasana

standing splits

uttanasana

malasana

windshield wiper

other side 

bridge x2

twisted root 2x2

savasana

sit

MMMMM

MMMMM

MMMMM

Namaste

Yoga For Recovery 10.10.09

Saturday at 6P. No place I'd rather be! 

Heart opener on bolster

breath awareness

windshield wiper

Eye of Needle with twist

sukasana

forward fold

table top

other side

seated twist

chin mudra rest

other side

tadasana

lunge salutes with hip circles

sphinx

seal

other side

cobra

locust

tadasana

lunge

side angle

lunge

twisted lunge

balasana

other side

bridge x2

supported baddha konasana

supported savasana

sit

Serenity Prayer

Namaste!

(spontaneous sit YUM!!!!)

Vinyasa Basics 10.08.09

Relaxing the belly practice. Deep slow breathing. 

I think I'm finding my time culprit in pre-standing series. 

Heart opener over bolster

Breath awareness

Belly breathing

windshield wiper

Eye of the needle with twist

other side

spine rocking

sukasana

spine rolls with breath

forward fold

tabletop

pachimotanasana

other side

uttanasana

utkatasana

tadasana with balance and utkatasana version

side stretch 

forward fold

other side

wide leg forward fold

lunge salutes with psos stretch and hip circles

lower to sphinx/seal

cat/cow/barrell roll

downdog

other side

lowering to cobra

locust

dhanurasana

tadasana

lunge

warrior I 

eagle arms

eagle

lunge

twist

slow vinyasa

other side

baddha konasana

pigoen

supine tree

other side

supported savasana

easy spine twist

sit

Namaste

Just Sit There. 10.07.09

Techically speaking, I didn't teach this class but I believe this sequence belongs in this blog. Kira holds the space and directs us to move in our own practice 20 or so mins before we sit. I really enjoy it and I don't miss 'Just Sit There' if I'm free on Wednesday's at  7P.

Tonight I was feeling a little achy (I think I'm coming down with the flu), and a bit heady with some projects all activating at one time. I needed some breathing room to sit. This was very effective for my session tonight.

Downdog

Long holding lunge salutes

windshield wiper

eye of the needle with twist

standing splits

hanumanasana

seated twist with neck roll

cow face with eagle wrap and neck stretch

forward fold

other side from Eye to Cow Face

sit

Savasana

sit

Namaste

Vinyasa Basics 10.06.09

I was out of town this weekend and it was SO lovely to walk into Lulu's early this morning. I played around on the mat, but it was hard to come up with a full formal class sequence. Usually this freaks me out, but today I was OK with it. I didn't force it. I prepared best I could, said a little prayer asking for guideance and to be of service to whoever showed up, and voila, right as I finished my moment of silence, the door opened and people started showing up. I was so happy to see everybody! I've only been gone 3 days but it felt like ages!

I am working on standing series. Trying to find room to offer two sets. Kira gave me some tools so it is fun to play. Today I had even less time than ever???? Hummm.....?????

I felt incredibly lucky to be at Lulu's. It is how I feel in general, but this morning was particularly pronounced. Gratitude followed me all through my day!

Heart opener on the bolster

breath awareness

OM

windshield wiper

supine rest

Eye of the needle with twist

spine rock

sukasana

seated spine opener with forward fold

seated spine twist

YAM

table top

pachimotadasana

other side

uttanasana

utkatasana

tadasana

side bend with forward fold

other side

wide leg forward fold

lunge salute with hip circles and psos stretch

sphinx/seal with belly breath

cat/cow/barrell roll

downdog

other side with heart opener and OM

cobra

locust

bow

tadasana

lunge

side angle with arm rotation

warrior II dance

trikonasana

side angle

lunge

slow juicy vinyasa

balasana

other side

bridge x2

twisted root both sides

savasana

sit

Namaste

Prototypes Treatment Center 10.05.09

I opened with a discussion of the link between the three levels of conciousness in yoga philosophy (physical, energetic/emotional, spiritual)with the definition of alcoholism as described in the Big Book of AA. Tried something different today; I wrote notes on the white board. I think the visual was very effective. There was full participation in the discussion, and a lot of good personal examples shared. Reviewed HALT in light of the three levels. 

We used the three levels as a check in: "How do you feel physically, emotionally and spiritually". This is a great tool not only for peeps to connect with the different layers, but also to help me guide the asana portion of class. Today most were very low, heavy energy. I saw energy begin to lighten up mid class with the practice, and at the end there were lots of smiles. 

First time there wasn't a bolt for the door at the end of class.

The gifts of time and repetition are blossoming. The girls are beginning to open up to me and I love spending time with them.

Discussion and check in

Supine uttitatadasana play

Supine arm/head/breath play

Sukasana

tilting Buddha

twisting Buddha

seated side stretch

forward fold

other side

uttanasana

tadasana

Warrior II dance

both sides with forward fold

Eagle arm play

both sides

Shake/dancing Shiva

tadasana

roll back to supine

windshield wiper (wished for easy spine twist but not enough time)

savasana

sit

check in

Namaste!

1:1 return sign in sheets

Vinyasa Basics 10.01.09

Vinyasa "to place in a special way". Practiced with keeping the heart open and breath easy and flowing.

Watering the heart. (Three peeps went straight to the pose even before class started! This heart opener DOES feel really nice)

OM

supine rest

windshield wiper

eye of the needle with twist (was going to try a gentle bridge between sets but forgot)

spine rock

seated spine curl with forward fold

table top

pachimotadasana

other side

uttanasana

tadasana

standing side stretch

forward fold

other side

wide leg forward fold

hammock

low twist

lunge salute with psos stretch

lowering to sphinx/seal

reverse windshield wiper

downdog

other side

tadasana

YAM

lunge

side angle prep with tail exploration, shoulder circles

warrior II dance

Peaceful Warrior

high lunge

lunge

twisted lunge

slow vinyasa lowering to cobra

locust

balasana rest

barrell roll

other side standing sequence and vinyasa

downdog

balasana

navasana

windshield wiper

bridge x2

supported bridge/viparita karani/heart opener

savasana

(as I write this think next time I'll offer a gentle twist exit)

sit

Namaste!