Yoga Blue. Sutra 1.13:Abhyasa. 6.19.10

Baddha konasana with spine rolls and forward fold

seated janushirsasana with twist and side bending
sukasana forward fold
seated sage
YAM

table top
paschimotadasana
other side

easy side plank
cat/cow
other side

balasana
puppy dog

easy half moon
cat/cow
other side

plank
downdog
uttanasana
tadasana
uttithatadasana

lunge salute with twist
cobra
lunge salute with twist

cobra/frog with twist

balsana

virajasana with eagle arms

tadasana
lunge
warrior I dance
eagle arms
eagle with forward fold option
standing splits

vinyasa

tree

other side

tree with reverse prayer

uttanasana
malasana

windshield wiper

bridge
supine baddha konasana

supported bridge with supported viparita karani option

supported heart opener

breathing exercise focusing on the bottom of the exhale

savasana

sit
OM

Namaste!

Vinyasa Basics: Let the hidden spots come to light. 6.17.10

I meant to teach a second set in ardha chandrasana but we had such a sweet mellow vibe it seemed like too much work. Opted to use the time in a gratitude meditation instead, and practicing a lot of long, slow, summertime exhales.


Heart opener over bolster
breath awareness
YAM
windshield wiper

supine rest

eye of the needle

cat
cow
balasana
puppy dog

easy side plank

easy side plank with easy half moon

barrel roll

plank
downdog
uttanasana
tadasana
uttithatadasana with 2 breaths

lunge salute with sphinx/seal
lunge salute with shoulder variation
cobra
locust
bow

tadasana

side angle prep
trikonasana
extended side angle

vinyasa

balasana
other side

balasana
gratitude meditation in vajrasana

side saddle stretch and twist

windshield wiper
bridge

easy spine twist with anja chakra silent OM

supported savasana

sit
OM
Namaste

Vinyasa Basics: Prayer, Prana, Intention, and Grace. 6.15.10

I've been playing a lot with prayer, attention, and intention as prana. This is new territory for me a a new level of trust. Its all a bit daunting and I feel staying close to my yoga practice on the mat is helping me stay calm as I struggle through big life questions that are coming up.

Abhyasa (practice, sutra 1.13) is the effort of remaining present. I am beginning to see prayer, prana, intention and grace all have the same flavor.

Sukasana
breath awareness/spine awareness
Anahata
YAM

supine hamstring stretch with strap

easy side plank with easy half moon
cat/cow release
other side
cat/cow/barrel roll

plank
downdog

uttanasana
uttithatadasana
tadasana with shoulder release

lunge salute with cobra
lunge salute with intention touch down and YAM
cobra
locust
bow

tadasana
side angle prep
trikonasana
side angle
half moon

vinyasa

balasana

other side

balasana

tadasana
side angle
trikonasana
twisted half moon

vinyasa

other side

balasana

janushirsasana with twist
shoelace
cow face with shoulder release

bridge
baddha konasana with intention touch down

other side Janushirsasana sequence

windshield wiper

savasana

sit
OM with emphasis on the MMMMMMMM

Namaste!

Prototypes Women's Center. Letting go to feel held. 6.14.10

Starting YIN style is not very effective for this group. I went pretty quickly into a Bakasana play to re-engage them. The practice seemed to flow from there.

Lotus footrub

Baddha konasana with forward fold

janushirsasana with twist and side bend

sukasana with heart circles

uttanasana

malasana

crow play

uttanasana
uttithatadasana with side bend
forward fold variation

Dancer's pose

Tree

uttanasana
tadasana with side bending
uttanasana
malasana variation

lotus play with forward fold

bridge

twisted root

savasana with grounding meditation

sit
Namaste!

Pepperdine Executive PKE MBA. Add Maitri to your Business Plan.6.12.10

Occasionally I am called to share yoga with the incoming students of Pepperdine University's Exectutive Presidential/Key Executive MBA program. Today there were 17 of these high power A-type executives, and with the beginning of a strenuous graduate program, well you could say their vrittis were spinning. I know how they feel, as I was in their shoes 10 years ago.

It is so much fun to come back on the other side of the fence, as a visiting alumni, and as a guest teacher. Of yoga, no less. The best message I believe I could try to communicate is to relax, be good (friendly) to yourself, and enjoy the ride.

This session when I came into teach, there was a glaring new addition to the cirriculum...a yoga mat! Pretty blue mats with Pepperdine Business School/Exectutive Programs printed in white, complete with a matching carrier. LOVE that.

We only had 45 minutes to practice.

Supine
3 breaths
sutra 1.2

easy eye of the needle

sukasana side bending

uttanasana with hamstring stretch

tadasana

easy lunge salutes

sphinx/seal

supine rest

twisted root with maitri

savasana

sit

Namaste!

Yoga Blue. Fall in Love. 6.12.10

Watering the Heart

supine rest
windshield wiper

sukasana side bending
table top
paschimtadasana
other side

cat
cow
balasana
puppy dog

easy side plank with easy half moon
cat
cow
barrel roll
other side

plank
downdog

tadasana
angeli mudra

lunge salute with sphinx/seal
lunge salutes with arm variation

downdog
tadasana
uttithatadasana
3 breaths

lunge
side angle blueprint
trikonasana
extended side angle
lunge
half moon

vinyasa

balasana
virasana heart meditation

other side

starfish

bridge
baddha konasana with hand to heart

twisted root with starfish rest

supported savasana

sit
Namaste!

Vinyasa Basics: Two Faces of Half Moon. 6.10.10

Would have made more sense to introduce half moon before twisted half moon. I see this in retrospect. On the other hand, it made regular half moon feel super open and easy, which is the point, after all.

Baddha konasana
spine rocking
forward fold
intention awareness

Baddha konasana prana awakening mini meditation
YAM

janushirsasana with twist and side bending

sphinx with neck rolls
seal

cat
cow
balasana
puppy dog

balancing tiger with heart opener option
cat/cow
other side
barrel roll

downdog

tadasana

lunge salutes with YAM
mighty cobra
uttanasana
malasana variation

tadasana
lunge
side angle prep
trikonasana
extended side angle
twisted half moon

vinyasa

other side

balasana

tadasana
lunge
side angle prep
trikonasana with open heart bind
side angle with open heart
half moon

vinyasa
other side

pigeon
twisted pigeon
vinyasa
other side

starfish
4 part bridge with open heart (breath, YAM, pose, intention)

supine baddha konasana
twisted root
starfish
other side

savasana

sit
OM
Namaste!