Yoga Blue: Nirodahah. 10.30.10

Finding nirodaha by creating room in the heart. Sutra 2.24, Sutra 1.2, taoist cycle of creativity

Heart opener over bolster
breathing into tight spots
OM

shoulder opener vinyasa
windshield wiper

supine rest

cat
cow
balasana
puppy dog

plank
downdog

easy side plank

barrel roll

plank
downdog

uttanasana
malasana

tadasana
YAM

lunge
hammock
low cresent

sphinx
other side

cobra
locust

downdog
uttanasana

tadasana
uttithatadasana with side stretch
forward fold
other side

lunge
hammock
warrior II dance
twisted lunge
three leg dog
other side

vinyasa

balasana

supine

bridge-3 part, breath, YAM, asana
rest
bridge
supine baddha konasana with gratitude meditation

eagle twist
rest
other side

supported savasana

sit
OM
Namaste

Prototypes Women's Center: Brain, Breath, and Addiction. 10.25.10

It is an unusual set up at Prototypes this week because most of the women are away from the house on retreat in Big Bear. I was assigned to teach three groups in a row today for the women who remained back in the facility, including yoga. Usually I don't have an opportunity to teach the same women for more than one session in a day...so I took advantage of having them "all day" and did a mini 'yoga and recovery' workshop.

We started with a session called "Addiction: Disease of Perception". You hear this terminology in AA circles, so it was easy for them to begin to buy into. In treatment circles you hear 'Distorted Thinking'. It fits snugly into the teachings of the Yoga Sutras, particularly 1.2-1.4. I didn't overtly teach the sutras but I was able to present a yogic slant to AA and recovery terminology. We mapped out 8 psychological patterns of 'distorted thinking', and tuned to our personal tendencies. I was headed to the kleshas but didn't have enough time to get there.

The second session was titled "Brain and Addiction", which of course is a huge subject. This spring I spent 12 weeks building this section, so today I took only the highlights. We looked at how neurons communicate and how drug adversly effect the messaging of the endorphins across the synaptic gap. We then tuned into the CNS and examined the symapthetic and parasympathetic, with particular attention to the vagus nerve and suggested breathing as a vital recovery tool.

This set us up for the yoga portion, session 3. It was a beautiful day so we took our yoga mats out into the front lawn. We started with a guided meditation "Deer visiting from the woods", and then did pranayama practices: top down breathing, and four part breathing awareness. We adjorned back inside for a writing exercise asking the following questions:

How does breath affect emotions? (Feel free to express your opinion that the breath does NOT!)
Do you believe the breath is a useful tool for recovery? Why or why not?

After our sessions, I reviewed the writing assignments. It appears this format is effective, most peeps were able to grasp the basic elements. I was pleased to find some peeps said NO, they didn't believe the breath was a useful tool because I think it indicates that peeps can speak their truth. It also helps me know some of my presentations are not clear. For additional guideance and support, I wrote comments on each paper and returned their 'homework' to them.

Vinyasa Basics: Hamstring/Low Back Love. 10.19.10

Supine knees to chest
Windshield wiper
Tailbone awareness

Supine padagustasana with strap
Bent knee twist
Other side

Cat
Cow
Barrel roll
Childs with side stretch

Sukasana sacrum stretch and side bend

Horse and buggy paschimitadasana with strap and breath

Downdog

Lunge
3 part hamstring stretch
Sphinx
Other side

Baby cobra
Locust
Cobra

Recling Buddha backbend
Reclining Buddha shoulder opener
Other side

Restorative twist over bolster

Restorative savasana

sit
Namaste

Sit
Namaste

Prototypes Women's Center. And it all new again. 10.18.10

13 out of 15 of the women were new. It was great practice and reminder for me to start at the most simple and basics of language. Keep the pace engaging, but slow enough for all to follow, and create a container of safety and compassion. After three years of teaching to this population, it all feels so new again, but with a hint of faith and a bit more sure footed in the journey. And always I am grateful for the opportunity to hone in on what is useful in communicating to this population. Keep it simple, light, but compassionately commanding.

I spent some time on feeling into ease, safety, and a sense of internal dignity; one of the women still has bruises on her face from a messy bout with domestic violence. We did a lot of work with our eyes closed.

supine
4 part breath awareness
shoulder openers

sukasana side bending
rest
bringing words to the feelings

tadasana

1/4 sun salutations
1/2 sun salutations

easy lunge salutes

malasana with cowboy negociation

little tree
tree

crow play

easy spine twist

guided savasana with 3 mins of silence

sit
Namaste
1/1 sign out

Yoga Blue: Effort, Ease, Practice and Surrender. 10.16.10

Sutra 2.24, sutra 1.12, filling the 72,000 nadis with ease and surrender.

Supine
windshleld wiper

pada gustasana and twist with strap

cat
cow
balasana
puppy dog

easy side plank with nadi play
balasana

plank
downdog

uttanasana
malasana with cowboy negociation

uttitha tadasana
tadasana

YAM

lunge
hammock
twist
low cresent

sphinx/seal
downdog

other side

baby cobra
locust
cobra

locust
locust variation

balasana

eye of the needle

gratitude meditation

twisted root

Texas star

supported savasana

sit
Hold Ojai in your heart (its Ojai Day!)
Namaste!

11th Step Meditation: Karma. 10.14.10

Stuck our big toe into the immense subject of karma. We are only reading a few paragraphs at a time; this material and the sharing is rich. Immensly grateful for this sangha.

sukasana spine rocking and side bending

seated shoulder rolls
seated neck rolls with arm/shoulder exploration

pigeon
half seated twist
other side

paschimotadasana

sit

read Buddhism and 12 Step Recovery, Zen Center, SF.

share

OM
Namaste.

Vinyasa Basics: Ida, Pingala, Sushumna. 10.14.10

Internal wisdom. 6th chakra, nadis.
Ran out of time and was a little rushed at the end.

Sukasana
breath, spine awareness
sushumna meditation
OM

side bending with tipping Buddha
other side

cat
cow
balasana with side stretch
puppy dog

easy side plank

balasana

plank
downdog

uttanasana
malasana with cowboy negociation and heart opener

uttithatadasana with side stretch
heart opener forward fold
other side

lunge
low lunge with hip opener
cresent
twisted lunge
other side

sphinx
cobra

downdog
uttanasana
malasana

eye of the needle with breath play

downdog
lunge
hammock
warrior II
trikonasanaa
half moon
pigeon
king pigeon play

vinysasa
other side

supported savasana

sit
OM
Namaste