Yoga: Let the Botton of the Exhale Help You: Tuesday, February 18, 2014

From sutra 1.34, the bottom of the exhale is rumored to help quiet the mind and find internal surrender.

Sit
4 part breath
Bottom if exhale

Heart meditation
Yam

Sukasana
Forward fold
Two way side bend

Cat and cow
Balasana
Puppy dog

Plank
Downdog

Tadasana

Guitar hero play

Tadasana

standing sequence:
Lunge
Twisted lunge
Hammock
Warrior 11 with 4 part breath
Pigeon variation

Downdog

Sphinx or seal

Downdog
Other side standing sequence

Tadasana
Dancers pose
Uttanasana
Gorilla
Dancers pose other side

Malasana

Eye of needle with hamstring stretch
Twisted root

Supported heart opener

Supported Savasana

Sit
Om
Namaste

Sweet Vinyasa: Mitra and Varuna are the Kindling for Agni: Monday, February 17, 2014

Mitra, love and harmony, and Varuna, vastness are rumored to be the kindling for Agni. Human effort (agni) is one  half of the equation for self realization according to the sages. The second half is Divine Grace.

We played in the elements of effort and grace today,  with emphasis on effort.

There was a lot of noise coming from construction next door so our effort was to remain peaceful even with so much going on.

seated janu shirsasana with twist and side bending
easy side plank
sukasana

sit (2 mins)
YAM

malasana
uttanasana with hamstring stretches

tadasana

shoulder shrugs and rolls

guitar hero

hokey pokey
tadasana

standing sequence #1
lunge
hammock
side angle prep
trikonasana
standing trikonasana
peaceful warrior
pigeon variation

downdog
sphinx
downdog

other side standing sequence #1

side angle

downdog
sphinx and thigh stretch sequence

downdog
uttanasana
utkatasana
tadasana

prana ping pong
YAM

standing sequence #2
lunge
side angle preparation
trikonasna
standing trikonasana
peaceful warrior
warrior II
tree

uttanasana
downdog
other side standing sequence #2

baby cobra
locust

supine knees to chest

bridge
wheel

eye of the needle
twisted root

savasana

sit
OM
Namaste

Sweet Vinyasa: Dancing with Friendliness and Gratitude: Wednesday, February 12, 2014

Surrendering to the Truth that is can be scary because it requires we open our hearts in unexpected ways. We played today to cultivate some of the suggested paths of friendliness (sutra 1.33), gratitude, and quieting the mind.

Sit

seated heart opener and side stretch using strap
sit
YAM

cat and cow
balasana
puppy dog

flying dog
can opener (thanks E!)
easy side plank
repeat other side

plank
downdog

uttanasana
uttithatadasana
uttanasana variation
tadasana
repeat uttithatadasana and uttanasana variation

tadasasana
OM

lunge
low crescent
downdog
sphinx
lunge low cresent
downdog
sphinx play

plank
downdog
uttanasana
tadasana

dancer's pose

uttansana
downdog
pigeon
supine tree
bridge
'already healed, already whole" meditation

repeat pigeon sequence

wheel or bridge

twisted root

savasana

sit
OM
Namaste

Yin Yoga: Tight Spots, Trust, and Truth: Tuesday, February 11, 2014

We experimented with listening to tight spots, then sharing them to help establish trust in the wisdom of the internal realm.

sit
tight spot meditation

share

baddha konasana (4 mins)

balasana
dragon (3 mins)
swan (3 mins)

reverse windshield wiper

sphinx/seal (3.5 mins)

twisted root (3. 5 mins each side)

sit/savasana (15 mins)

sit
Namaste

Yoga: Abhinnevesha and other wonderful practices: Tuesday, February 11, 2014

Abhinnevesha "attachment to the status quo" or "fear of death" is one of the 5 kleshas. We spent some time looking at aspects of self that are holding us back from freedom and did our best, through movement, mantra, and breath to loosen the grip.

Savasana

Windshield wiper
Apanasana
Supine pada gustasana with twist using strap

Cat and cow
Balasana
Puppy dog

Easy side plank

Sphinx or seal

Plank
Downdog
Uttanasana
Tadasana

Shoulder rolls and shrugs

Guitar hero

Tadasana
Uttanasana
Lunge
Twisted lunge
Hammock
Low crescent
Repeat other side

Tadasana
Standing neck stretches
tadasana

uttanasana

standing sequence:
lunge
warrior I
parvatadasana
warrior III
tadasana

repeat standing sequence

downdog
puppy dog
balasana

navasana play

eye of the needle
twisted root
repeat eye and twisted root

"already healed, already whole" meditation

supported savasana

sit
OM
Namaste

Yin Yoga: Close as Your Eyelash to Your Eyeball: Monday, February 10, 2014

Buddha said, 'happiness is as close as your eyelash to your eyeball'. Happiness is one expression of the Truth of who we are. Look closer with a quiet mind to see it.

windshield wiper
eye of the needle

quiet mind meditation

swan (3.5 minutes each side)

balasana
dragon (3.5 minutes each side)

sphinx/seal (4 mins)

twisted root (3.5 minutes each side)

sit (20 minutes)

Namaste

Sweet Vinyasa: Already Healed, Already Whole. Monday, February 10, 2014

Yogis teach we are 'already healed, already whole", we just don't see it clearly. Most of us just want to be peaceful and happy. As Ramana Maharishi says, happiness is the nature of the self. Let what comes, come, and let what goes, go. Don't worry.

Our practice was a study of the self and a closer look at our relationship with tight spots and a possibility of a deeper Truth.

windshield wiper with side stretch

shimmy

"already healed, already whole" meditation

cat and cow
balasana
puppy dog

flying dog
OMG with oh wow pose
easy side plank

plank
downdog
uttanasana
malasana
uttitha tadasana

uttansana variation
tadasana
repeat

tadasana
YAM

standing sequence:
lunge
warrior I
parsvatadasna
warrior III
pigeon variation
three leg dog
downdog

sphinx/seal

other side standing sequence

sphinx/seal play with quad stretch

breath meditation with earth awareness

landing sequence:
downdog
pigeon
mermaid prep
seated hamstring stretch
janu shirsasana
sit

other side landing sequence

sit with "already healed, already whole" meditation

twisted root

savasana

sit
OM
Namaste