Vinyasa Basics 12.28.09

When I was out of town I took class everyday. Coming back to Lulu's feels like coming home and teaching here is the greatest gift of the holiday season.

I was into backbends and heart openers today. It was easy this morning in my yoga home; I'm finding less and less the need to protect my heart.

I think external rotation of the hips would feel good after these sequences; didn't have enough time. Also wanted to play with a wall bridge I learned on the road. 

I vote for 2 hour yoga classes!

Heart opener over bolster

breath awareness

OM

windshield wiper

eye of the needle

downdog

easy side plank

lunge salutes lowering to sphinx/seal

cat/cow/barrell

other side lowering to cobra/locust/bow

tadasana

YAM

lunge

high lunge

eagle arms

eagle

warrior III

standing splits

vinyasa

other side with warrior III variation

balasana

camel play

standing sequence #2

tadasana

lunge

high lunge

eagle arms

eagle

warrior III

half moon

natarajasana prep

tree

tadasana

uttanasana

other side with YAM to warrior III

from uttansasana

downdog

follow your heart freeform vinyasa

balasana

windshield wiper

easy spine twist

savasana

sit

OM

Namaste

Restorative Yoga. 12.22.09

Got to sub again for Alana! Sweet, sweet opportunity!

Think I'd like to get better at directing the breath in the poses. It is such a delicate balance..talk or not to talk? I lean more on silence, but know there is a fine line with giving a little direction.

Makes me even more interested in the practice as well as teaching the practice. OM!

Watering the Heart

(windshield to transition)

Restorative Upavista Konasana

(sukasana side bend to transition)

Supta Baddha Konasana

(supine uttitatadasana to transition)

Side Lying Rest Pose

Restorative Childs

(alternate leg stretch to transition

Elevated spine twist

Supported Savasana

sit 

Namaste!

Vinysasa Basics 12.21.09

Felt like using the wall today, which is a bit out of left field, but I went with it. Themed around using walls as tools to assist us in finding our alignment

Legs up the wall

Wall eye of the needle

Wall wide leg stretch

Wall eye other side

Wall baddha konasana

supine uttitadasana shoulder awareness and spine length

wall dog

wall 3 leg dog (Warrior III)

uttanasana

malasana

other side

tadasana

tadasana at front of mat

lunge salutes lowering to sphinx/seal

cat/cow

lunge salute with cobra, locust, locust variation

downdog

tadasana

YAM

lunge

Warrior I dance

sep leg forward fold

warrior III

standing splits

vinysasa

other side

lowering to pigeon

supine tree

bridge x2

other pigeon

supine tree

bridge

easy spine twist

savasana

sit

Namaste!

 

Strong Vinyasa 12.20.09

We swam in the joy of the practice. I didn't plan on theming that, and it just came right out of my mouth. There was a playful air in the room and even though the standing series was somewhat vigorous, it flowed with a lightness and some fun.

For years I've loved moving from 3 legged dog to 3 leg plank to lower to vinyasa. This morning it came out in class for the first time. I didn't plan this either. All and all, it was just that kind of present moment class...

sit

breath awareness

3 OM's

heart meditation

windshield wiper

eye of the needle with half happy baby and supine pigeon

downdog

lunge salute

lowering to cobra

cat/cow/barrell roll

lunge salute other side

lowering to locust and bow

tadasana

YAM

lunge

warrior I dance

eagle arms

eagle

warrior III

standing splits

lunge

vinyasa

other side

balasana

camel play

second set ( demo add on) (demo was not a Yoga Journal photoshoot, that's for sure)

tadasana

lunge

warrior I

eagle

YAM to the heart

warrior III

ardha chandrasana

natarajasana

lunge

revolving dog

vinyasa

balasana

other side

balasana

supported twist

supported baddha konasana

supported savasana

Sit

OM

Namaste!

Yoga for Recovery 12.19.09

Felt a strong sense on community in the room tonight and the OM's and YAM's rocked. Still playing in the river of joy.

Supported heart opener

breath awareness

OM

windshield wiper

supine rest

eye of the needle

sukasana side bending

table top

paschimotadasana

other side

downdog

tadasana

lunge salutes lowering to sphinx/seal

cat/cow

other side lowering to cobra/locust/bow

tadasana

YAM

lunge

warrior I dance

standing wide leg forward fold

warrior III

standing splits

slow vinyasa

other side with YAM to heart center warIII

uttansana

malasana

baddha konasana

bridge 

sacrum rest

bridge

supine baddha konasana

supported twist 

supported baddha konasana

supported savasana

sit

OM

Namaste!

Vinysasa Basics 12.17.09

We get a 7 minute late start...there is always such a bustle of activity between classes and lots of chit chat and good morning's. Thursday mornings are cool!

We got moving so most of the talking points were woven into the practice. Not that I have a lot of talking points...breathe and feel the 'river of joy' as described by Rumi.

Windshield wiper

Eye of the needle with half happy baby and supine pigeon

cat/cow/barrel roll

Downdog

easy side plank

Tadasana

OM

lunge salutes lowering to sphinx/seal

other side lowering to cobra, locust, locust/bow

Tadasana

YAM

lunge

warrior I dance

standing sep leg forehead to knee

warrior III

standing splits

vinysasa

Crown to heart YAM

other side with heart prayer in Warrior I and arm variation to reverse prayer (or holding elbows)

vinyasa

balasana with ajna chakra rest

side saddle side stretch

side saddle twist

bridge

supine baddha konasana rest

bridge

sacrum rest

twisted root

savasana

sit

OM

Namaste

11th Step Meditation-5 part Series

Part 5.

The group voted to continue our practice into another 5 week session. We will resume after the holidays, the first Thursday morning at 7:15 AM. There is discussion on what meditation book to use as our reading as we have finished the chapter on Step 11 in the 12 x 12. There is also some discussion about starting the class at 7AM. Stay tuned to Lulu Bandha's site for more information.

I am grateful for this sangha and this practice. 

We started using Erich Shiffman's bell from "I meditate with Erich" iphone app. Was cool to not have to monitor the clock and fully drop into meditation. (Thanks John!)

Windshield wiper

Baddha konasana forward fold

seated janushirsana with twist and side bend

other side

wide leg forward fold

sit

reading from 12 x 12

share

Set Aside Prayer

2 minute (or so) meditation

Namaste!