Yin Yoga: Self Study and Self Care: Tuesday July 9, 2013

Not a strict yin class in the classic sense, but in alignment with who showed up and in counterpose to the heat.

windshield wiper

eye of the needle

sukasana side bending

butterfly yin style
savasana

lunge yin style
balasana

reverse windshield wiper
sphinx yin style

reclining buddha

supported twist on bolster

savasana

sit
Namaste

Sweet Vinyasa: Feel the Yoga: Wednesday, July 3, 2013

Supported reclining Buddha

Sit (5 mins)

Cat/cow/Barrel roll freeform

Balasana
Puppy dog

Balasana play

Plank
Downdog

Uttanasana
Malassna with twist

Uttanasana
Shoulder rolls and shrugs

Guitar hero

Tadasana
Effortless effort

Standing sequence #1:
Lunge
Twist
Triangle
Standing Texas star
Hammock
Low crescent

Downdog

Other side Standing Sequence #1
Tadasana
YAM

Standing Sequence #2
Lunge
Warrior 1
Parsvatadasana
Warrior III
Standing splits
lunge
Pigeon
Supine tree
Bridge

rolling to downdog
repeat Standing Sequence #2

eye of the needle
twisted root

savasana

sit
OM
Namaste

Alano Club: In exploration of Brahma: Monday, July 8 2013

A sequence to assist in differentiating the skills of thinking and feeling. We also touched on effort and grace, practice and surrender, and began to explore the space between the apparent opposites, sometimes refered in the texts as Brahma.

Sit

Windshield wiper
Half happy baby
Eye of the needle

Supine gratitude meditation
Thinking/feeling gratitude study

Guitar hero
Uttanasana

Downdog

Easy side plank with cat cow

Barrel roll

Balasana with gratitude prayer

Bridge pose x2

Twisted root

Savasana/ sit
Savasana/ sit

Prototypes Women's Center: change is an inside job: Monday, July 8, 2013

Most of the women can track the events in their lives that led to the desire to get sober. Many women have a harder time tracking the feeling tone of making a change or transition.  We used an exercise of shoulder rotation exploration to assist in tracking what it feels like to navigate through the tight spots and the feeling tone of freedom on the other side.

then,

on belly
windshield wipers

sphinx/seal

knees to chest
eye of the needle

cat/cow/barrel

balasana

standing guitar hero
Schiffmann hokey pokey

uttanasana

downdog
puppy dog
balasana

bridge

easy twist

savasana

sit
namaste

Sweet Vinyasa: Explorations into Brahma: Monday, July 8, 2013

We used 2 of the four mahavakyas as contemplative alignments, both of which have Brahma in them. Truth is Brahma, and Aham Brahma (Brahman, Brahmasmi). Since the mind tends towards distraction, this is harder than it sounds.

sit (5 mins)

sukasana forward fold with two way side bend
sit (2 mins)
YAM

cat/cow/barrel roll

plank
downdog

uttanasana
malasana with twist variaton

uttanasana
tadasana
shoulder rolls and shrugs
uttansana variation
tadasana
YAM

standing sequence #1
lunge
twisted lunge
triangle
standing Texas star
hammock
low lunge
high crescent
tadasana

gratitude meditation
YAM
other side standing sequence #1

downdog
rolling plank
rolling updog x2

standing sequence #2
three leg dog with three way rounding play
lunge
warrior I
parvatadasana
warrior III
pigeon
supine tree
bridge

rolling to downdog
repeat standing sequence #2

from bridge
twisted root

savasana

sit
OM
Namaste

Yin Yoga: Expansion and Tapas: Tuesday, July 2, 2013

Since the heat outside is what a lot of people are talking about, it seemed tapas was a nice place to start. We talked about tapas, often translated as discipline, as an effort to stay in a place of expansion or yoga. Quieting the mind is key to tapas.

Sit (6 mins)
expansion meditation

Butterfly (4 mins)

cat/cow/barrel roll freeform (2 mins)

Dragon (3.5 mins)
Swan (3 mins)
supine rest

reverse windshield wiper
sphinx/seal/saddle (3.5 mins0

twisted root (3.5 mins)

sit/savasana (12 mins)
sit/savasana (3 mins)

Namaste

Alano Club: Tapas: Monday, July 1, 2013

It has been very hot in Ojai this week so we tailored both the practice and the theme to cooperate with the bigger flow of what's happening. We worked with the definition of tapas as "discipline to stay in alignment with the deeper rivers within".

modified legs up the wall (on bench)
eye of the needle on bench
rolling bridge on bench

cat/cow/barrel roll

Rainbow

sphinx/seal

downdog

tadasana
shoulder rolls and shrugs

Swamp Monster
Halleluja

Neck stretches

tadasana

uttanasana
malasana with twist

rolling bridge pose

easy spine twist with Texas Star

sit/savasana (13 mins)
sit/savasana (2 mins)
Namaste