Strong Vinyasa 1.31.10

Yesterday was a long day, both literally and emotionally. I set off around 9AM to attend a wake in San Diego and drove back late last night. I got to bed around 2AM which is uncharacteristically late for me. I was a bit tired when I woke up this morning and dragged into the studio early to prepare a sequence for class. Just walking in the front door felt good. I put on a CD with some of my current favorite music and jammed in a private practice for about an hour. I was having so much fun I forgot I was there to 'work'.

A few moments before class I sketched out an outline inspired from this practice and prayed the details would reveal themselves as people showed up and the hour hit 8AM.

Touched on sutra 1.13, 1.15, anahata

Cannonball with spine awareness
windshield wiper

leg extensions with strap

easy side plank
cat/cow/barrel

balancing opposites arm/leg with heart opener/backbend
balasana
puppy dog
other side

tadasana

lunge salutes with tiger pose

tadasana

lunge
warrior I dance
Warrior II
side angle
twisted lunge

vinysasa

other side
balasana

(demo second set)

downdog
uttanasana
tadasana
angeli mudra

lunge
warrior I
warrior II
side angle
twisted lunge
vasistasana
vasistasana play

vinyasa

tadasana
OM
other side

balasana

bridge
baddha konasana
bridge or Urdha Dhanurasana
sacrum rest with gratitude meditation

twisted root

savasana

sit
Namaste

Vinyasa Basics 1.28.10

I was inspired by the meditation class just previous and talked about experimenting and daring to feel into places with the breath. Still grooving on abhyasa and Vairagya, but l get nervous to say 'vairagya' because I"m afraid I'll say Viagra! Which wouldn't be the end of the world, just slightly embarassing.

Something like this...can't remember exactly since didn't get to record right after class.

Sukasana
breath awareness
OM

windshield wiper
eye of the needle

downdog

easy side plank
cat/cow
other side

tadasana
OM

lunge salutes with sphinx/seal

uttanasana
gorilla
tadasana

lunge
side angle
trikonasana
side angle
twisted lunge

vinyasa
other side

balasana

wide leg seated pada gustasana

windshield wiper
bridge
baddha konasana

easy spine twist

savasana

sit
OM
Namaste!

11th Step Meditation 1.28.10

Reading in the text continued with Step two and we had a nice discussion about 'experimenting with life as taught by Buddha and Ghandi. Opened with a yin Baddha Konasana...took a while for the word 'passive' to come to me...

Sequence felt good this morning.

Baddha Konasana
spine rock
forward fold
revolving head to knee pose with side stretch

eye of the needle

rock and roll spine

sit

read

discussion

3rd Step prayer
OM

Namaste

Vinysasa Basics 1.26.10

Had a fun second set standing sequence in my pocket but didn't offer it because the group and vibe was slower with longer holds to feel the effects of yoga. I'm so into feeling poses lately and it (not suprisingly) creeps into the classes. This is the first class in a long time when I didn't have to rush in the least to end on time. It was a nice long, slow, soft landing after a L2 standing sequence. I think a little more warm up might be appropriate.

baddha konasana lotus feet
spine rocks
forward fold
sutra 1.13. Abhyasa is the effort of staying present

table top
paschimotadasana

janushirsana with twist and fold

malasana
uttanasana

tadasana
uttittadasana
side bend
forward fold
other side
wide leg forward fold with hammock

lunge
low cresent
downdog
plank
sphinx/seal

cat
cow
barrel
other side with cobra, locust, locust variation

tadasana

lunge
warrior I dance
warrior III
standing splits
pigeon

vinyasa

balasana

other side

lowering to floor and turning supine

knees to chest
windshield

eye of the needle

bridge
baddha konasana. Abhyasa and vairagya.
bridge
sacrum rest

easy spine twist

savasana

sit
Namaste

Prototypes Treatment Center 1.25.10

The practice today was inspired by a woman's comment at the beginning of class, "I hate my body". Tried to guide them out of their heads and into direct experience with the body as gently and safely (physically and emotionally) as possible. We went slow. Seemed to respond to Yoga chitta vritti nirodaha as relief from the yaddah yaddah of the mind. Started to talk about the CNS and PNS, vagus nerve. We spent a good portion with breath awareness, and had some laughs in the asana portion. After class three of the women approached me, and disclosed more medical info (lupas, arthritis, degerative disc disease) and wanted to know more about yoga and if yoga could help. I have a lot of homework to do and am grateful for these women and their questions.

Could really use some bolsters and blankets for these peeps!


Supine rest (bent knees or straight)
breath awareness
4 part breath
belly breathing

eye of the needle

sukasana side bending

tadasana
catcher's arm

standing shimmy

Warrior II dance

uttansana
malasana

easy seated spine twist

guided relaxation

savasana

sit

sign in sheets and questions 1:1

Strong Vinyasa 1.24.10

Easy like Sunday Morning. We eased our way into deep stretches.

Baddha Konasana with foot massage and toe openers

windshield wiper

eye of the needle with half happy baby and supine pigeon

downdog

lunge salute
tiger pose
other side

tadasana
YAM

lunge
high lunge
twisted lunge
hammock
goddess
eagle
warrior III
tree

uttanasana

lunge
vinyasa with revolved dog

other side

balasana

baddha konasana

pigeon play with mermaid prep

vinyasa
other side

twisted root

savasana

sit
OM
Namaste!

Yoga for Recovery 1.23.10

A wide range of practice levels showed up tonight so I stayed with the basics. I'm getting more comfortable with holding space to let people feel. Especially in early recovery, a lot comes up with this practice. Its getting easier not to take 'faces' personally. It used to really scare me to see people struggle, I'd run away. I'm becoming more sensitive to holding space for that too, and have found sometimes just coming in their 'zone' and breathing calmly from my heart center helps. Damndest thing.

Heart opener over bolster
3 breaths
breath awareness
sutra 1.13 Abyasa is the effort of staying present (Ravi Ravindra trans.)
OM
windshield wiper

supine rest
leg extention with strap

cat
cow
balasana
puppy dog

plank
downdog

tadasana
OM

lunge salutes with sphinx/seal
tadasana
lunge salute with locust play
plank
downdog

tadasana
YAM
lunge
side angle
trikonasana
extended side angle

vinyasa with 3 breath cobra

tadasana
other side

balasana

windshield wiper
bridge
baddha konasana
bridge
sacrum rest with gratitude meditation

easy spine twist

supported savasana

sit
OM
Namaste!