Vinyasa Basics: Sutra 1.35. 1.11.11

I've learned to practice sutra 1.35 (steady attention to the subtle sensations) in yin class. Its fun to play with it and apply it to a vinyasa practice.

Went 5 mins too long...got carried away...

Knealing on 2 bricks
OM
A
O
M

cat
cow
balasana with side stretch

plank
downdog

balasana
seated qi gong body tapping
rest
seated qi gong skull/face/throat tapping
rest

pada gustasana with twist using strap

malasana
uttanasana
uttithatadasana
tadasana

LAM
lunge salutes

utkatasana
tadasana
RAM

lunge
twist
hammock
other side

downdog
sphinx/seal

balasana
ajna with gratitude meditation

tadasana
YAM
lunge
side angle prep
trikonasana
side angle
low cresent

vinyasa

other side

locust
locust or bow

bridge
bridge/wheel

eye of needle

spine twist

savasana

sit
OM
Namaste!

Peaceful, Easy Feeling. Prototypes Women's Center. 1.10.11

There were many new faces in the room today and a distinct feeling of nervous anxiety and a lot of subtle, but certain 'who are you? and, are you safe?' looks. Two would not even come down to the mat to start. I lost a few more in the standing poses, but then they all came to the mat when we returned down to the floor. It took a while to establish trust but we got there eventually! Using words like 'you perhaps may feel', 'its possible that', 'breath into where you feel it', 'you may notice..or not'....really helps, as does not engaging in negative energy when 'tested' or pushing back.

Sutra 1.2 was introduced. We played with noticing vrittis, and that there were less of them after class, and why that was significant as a recovering person. There were many offerings of 'choice of ease' during our session. They took their time gathering their things after class and calmly departed the room.

Supine legs straight
supine bent knees

choose the most comfortable
3 breaths

eye of the needle

sukasana side bending

tadasana

catcher's arms

warrior II
wide leg forward fold
warrior II other side

forward fold

malasana (one of the vrittis shouted out by one of the women...my jeans are too tight!!!!)
we laughed!!!

trikonasana with forward fold sequence

little tree
tree variation

supine windshield wiper

twist

spine 4 part breath exercise
focus on bottom of exhale

savasana

sit
Namaste

1:1 sign out papers

Vinyasa Basics: Joy of a Yogi. 1.6.10

Sutra 1.35 (In reference and regard to Sutra 1.2) A clear and tranquil mind results from steady attention to subtler levels of sensation". We did a little chanting, movement, Qi Gong, breathing, and played with 'steady attention' to the effects.

Sit on brick
spine lengthen
OM
A
O
M
OM

cat cow
balasana with side stretch

QiGong tapping legs, kidneys, abdominal, arms, lymph, heart
rest
QiGong tapping skull and face, ending at vissudi
rest

windshield wiper
supine pada gustasana and twist with strap

malasana
uttanasana
uttitatadasana
tadasana

catcher's arm
standing heart opener with strap
forward fold with strap
tadasana
LAM

lunge salutes
downdog
sphinx/seal

tadasana
YAM
lunge
hammock
side angle prep
trikonasansa
extended side angle
low cresent

vinyasa

balasana with gratitude meditation and back of heart opening
toe stretch
top foot tapping

other side standing sequence

locust
locust variation

bridge
sacrum rest/belly soft/heart open meditation
bridge

easy spine twist

savasana

sit
OM
Namaste

11th Step Meditation. Detachment from two sides. 1.6.10

We are reading Ravi Ravindras translation of the Yoga Sutras (The Wisdom of Patanjali's Yoga Sutras).

Freeform

sit

Reading Sutras and Ravi's commentary:
1.15 Viaragya is the mastery over the craving for what has been seen or heard.
2.6 Asmita is is the misidentification of the power of seeing with what is seen.

discussion

Namaste

Vinyasa Basics: Support from the earth; open in the heart! 12.14.10

Vinyasa Basics is more of a challenge to teach when I can't do all the poses quite yet in this stage of recovery from surgery. Its a good opportunity to practice honing my verbal teaching skills and tap in to the energetic as well as physical alignment cues.

It was a little chilly in the room today; perhaps I should have moved the vinyasa a bit quicker but I literally couldn't move that fast . I learned from this, and think next time I'd do it a little differently with a quicker pace.

It was fun to play with teaching pada gustasana at the wall.

All that said, I loved to be back teaching vinyasa and am really looking forward to coming back full time in January.

Sutra 1.12, 2.24, courage, showing up

Heart opener with two bricks, feet at the wall.
shoulder openers over bricks
supine rest

supine tadasana at wall
apenasana
pada gustasana with strap at wall
rest
other side

sukasana side bending

cat
cow
balasana
puppy dog

plank
downdog
uttanasana
malasana

uttithatadasana
tadasana
yam

lunge
hammock
low cresent
other side

sphinx/seal
other side

utkasana
tadasana

lunge
hammock
warrior II dance
trikonasana
extended side angle
vinysasa
other side

tadasana

tree

tadasana

uttanasana
malasana

windshield wiper

bridge x2

gratitude meditation

twisted root

supported savasana

sit
OM
Namaste!

The mantra of maitri. 12.11.10

We played with different practices to calm the mind and cultivate the energy of the heart.


Seated on bricks
A
O
M
Om x3

pada gustasana with twist

cat
cow
childs
puppy dog

easy side plank

balasana

plank
downdog
uttanasana
malasana
uttitha tadasana
tadasana
YAM

granny lunge salutes
granny lunge salutes with hamstring stretch

balasana

pigeon
rest
bridge
other side

gratitude meditation

twisted root
rest
other side

supported savasana

sit
OM
Namaste

Yoga Blue: Love is Patient, Love is Kind. 12.4.10

I've been in yin and granny yoga classes this week as I am in recovery from surgery. I have been inspired and delighted by a slower, more introspective practice, and based our practice this evening with this flavor. Also was influenced by this morning's electronic 'word of the day' which quoted "love is patient, love is kind' from Corinthians. Its always been one of my favorite quotes, but today it feels brand new and especially juicy.

Sukasana
wide circles with breath
spine rocking
forward fold yin style
rest
shimmy (a la Lisa West)
rest
other side
OM

cat
cow
balasana
puppy dog

toe stretch
foot tapping release

plank
downdog
uttanasana
malasana
cowboy negociation
uttanasana
tadasana
shimmy

tadasana

pitcher's arm
tadasana
other side

shoulder shruggs

tadasana
YAM

granny lunge salutes using blocks and blankets
hamstring stretch with cat/cow
other side with YAM in low cresent

balasana

pigeon yin style
rest
shimmy
other side

bridgex2

twisted root/easy spine twist

supported savasana

sit
OM
Namaste!