Mary Oliver's "What will you do with your one wild and precious life" inspired the practice today. We played with finding space, breath, ease, and grace in a bind.
sukasana
breath awareness
angeli mudra
intention
OM
supine hamstring stretch with twist using strap
heart meditation with "what will you do with your one Wild and Precious life?"
easy side plank
balasana
plank
downdog
tadasana
catcher's arm shoulder opener
shoulder opener with strap
forward fold shoulder opener with strap
lunge
hammock
other side
sphinx/seal
lunge
hammock
trikonasana with extension
side angle
three leg dog with twist
downdog
other side
downdog
plank
baby cobra
locust
cobra
windshield wiper
balasana
demo the bind
lunge
hammock
trikonasana
1/2 bind side angle
(towards) full bind
downdog
malasana
downdog
other side bind sequence
from vinyasa roll to backs
easy eye of the needle
rest
easy eye of the needle
rest with heart meditation and sutra 1.1
twisted root
sit
OM
Namaste
Tuesday, August 31, 2010
Monday, August 30, 2010
Prototypes Women's Center: Ujjayi Breathing: that "breathing thing". 8.30.10
There is a big turnover in the house and a large influx of new women. The energy of brand newly sober peeps and 'Oh my God I'm in rehab' anxiety is thick. Clearly there was one thing to teach today..to breathe deeply.
Some of the women who have been arounda while are starting to catch on. At the beginning of class one of them said, "hey! Do that breathing thing you do, SHE (pointing out a newer woman who was in tears) really needs it".
"We all need a little ujjayi breathing in our lives", I said. And with that, we began our practice together today.
Supine
3 deep breaths to land
invitation to be a yogi scientist
slow supine shoulder openers with breath
tailbone awareness (I need to learn more language around this, or hold it for later in the practice...very vulnerable spot for newbys)
neck awareness up and down
neck awareness side to side
easy eye of the needle
rest and notice. Asked for language.
other side
rest
sukasana side bending
uttanasana with hamstring stretch
tadasana
ujjayi breathing
vagus nerve
ujjai breathing with hands at ribs
ujjayi breathing in angeli mudra
1/4 sun salutations
lunge
low lunge
low twisted lunge
balasana
other side
balasana
tadasana
warrior II dance with ujjayi breathing
wide leg forward fold
other side
malasana
windshield wiper
easy spine twist
Message from a Deer meditation
savasana
sit
yoga scientist reports
Namaste
1:1 sign and return schedules
Some of the women who have been arounda while are starting to catch on. At the beginning of class one of them said, "hey! Do that breathing thing you do, SHE (pointing out a newer woman who was in tears) really needs it".
"We all need a little ujjayi breathing in our lives", I said. And with that, we began our practice together today.
Supine
3 deep breaths to land
invitation to be a yogi scientist
slow supine shoulder openers with breath
tailbone awareness (I need to learn more language around this, or hold it for later in the practice...very vulnerable spot for newbys)
neck awareness up and down
neck awareness side to side
easy eye of the needle
rest and notice. Asked for language.
other side
rest
sukasana side bending
uttanasana with hamstring stretch
tadasana
ujjayi breathing
vagus nerve
ujjai breathing with hands at ribs
ujjayi breathing in angeli mudra
1/4 sun salutations
lunge
low lunge
low twisted lunge
balasana
other side
balasana
tadasana
warrior II dance with ujjayi breathing
wide leg forward fold
other side
malasana
windshield wiper
easy spine twist
Message from a Deer meditation
savasana
sit
yoga scientist reports
Namaste
1:1 sign and return schedules
Sunday, August 29, 2010
Strong Vinyasa. Moving with Grace. 8.29.10
Sukasana
breath awareness
intention
supine leg extensions and twist with strap
easy side plank
toe stand
tadasana
downdog
lunge
high lunge
twisted lunge
other side
cobra
plank
downdog
tadasana
lunge
hammock
trikonasana
extended trikonasana
side angle
twisted lunge
other side
cobra
locust
bow
plank
downdog
tadasana
OM
lunge
hammock
headstand
trikonasana
bound side angle
bird of paradise
uttanasana
other side
vinyasa
tadasana
tree
tree with extended leg variation
dancing shiva
bridge
wheel
walking wheel play
wheel variation
viparita karani or shoulder stand
plow
fish pose
twisted root
rest
twisted root
rest
savasana
sit
OM
Namaste!
breath awareness
intention
supine leg extensions and twist with strap
easy side plank
toe stand
tadasana
downdog
lunge
high lunge
twisted lunge
other side
cobra
plank
downdog
tadasana
lunge
hammock
trikonasana
extended trikonasana
side angle
twisted lunge
other side
cobra
locust
bow
plank
downdog
tadasana
OM
lunge
hammock
headstand
trikonasana
bound side angle
bird of paradise
uttanasana
other side
vinyasa
tadasana
tree
tree with extended leg variation
dancing shiva
bridge
wheel
walking wheel play
wheel variation
viparita karani or shoulder stand
plow
fish pose
twisted root
rest
twisted root
rest
savasana
sit
OM
Namaste!
Yoga Blue: Love as tool of transformation. 8.28.10
Class tonight as a special fundraiser, followed by kirtan. The generosity of those who showed up helps others and I am grateful for their support.
Heart opener over bolster
breath awareness
Love meditation
Krishnamurti "When you feel in the heart this extraordinary thing called love, for you, the world is transformed"
OM
supine rest
cat
cow
balasana
puppy dog
plank
downdog
plank
easy side plank
plank
downdog
lunge
hammock
cresent
other side
baby cobra
locust
cobra
windshield wiper
tadasana
YAM
meridian massage
tadasana
lunge
hammock
warrior II dance
other side
downdog
plank
cobra
supine
bridge x2
twisted root
rest
twisted root
rest
supported savasana
sit
"think of your fellow man
give him a helping hand
put a little love in your heart.
And the world will be a better place"
Namaste.
break
Kirtan!
Heart opener over bolster
breath awareness
Love meditation
Krishnamurti "When you feel in the heart this extraordinary thing called love, for you, the world is transformed"
OM
supine rest
cat
cow
balasana
puppy dog
plank
downdog
plank
easy side plank
plank
downdog
lunge
hammock
cresent
other side
baby cobra
locust
cobra
windshield wiper
tadasana
YAM
meridian massage
tadasana
lunge
hammock
warrior II dance
other side
downdog
plank
cobra
supine
bridge x2
twisted root
rest
twisted root
rest
supported savasana
sit
"think of your fellow man
give him a helping hand
put a little love in your heart.
And the world will be a better place"
Namaste.
break
Kirtan!
Monday, August 23, 2010
Prototypes Women's Center. Be kind to yourself. 8.23.10
Peeps were really in their heads today, and there was a lot of resistance when we got started. I have to pick my battles, and some of them I just let sit in chairs on the sidelines and breathe.
It took 30 minutes to get into a zone. I kept cueing deep breaths and it helped to show ujJaii breathing with hands wrapped around the ribs so they could feel it. Warrior III also helped, as it was fun as well as challenging. They were really in it!
Got most of the talking points in towards the end when the room energetically cleared. We talked about thoughts being the number one source of toxicity; we breathed in kindness and love, and exhaled out 'anything that doesn't serve'..fear, anger, jealousy...
Lead into savasana with a meditation on feeling supported and feeling connected to the earth.
Supine with 3 breaths to land.
breath awareness and purpose of the inhale is to promote the exhale
windshield wiper
sukasana side bending
uttanasana with hamstring stretch
tadasana
crazy 8's
tadasana with emphasis on heart lifted, tailbone rooted
ujaii breathing with hands at ribs
lunge
low lunge
other side
uttanasana
tadasana
step back to:
Warrior I
parsvatadasana
Warrior III
tadasana
malasana
other side standing
bridge
sacrum rest
back of heart rest
twisted root
rest
other side
savasana
sit
Namaste!
It took 30 minutes to get into a zone. I kept cueing deep breaths and it helped to show ujJaii breathing with hands wrapped around the ribs so they could feel it. Warrior III also helped, as it was fun as well as challenging. They were really in it!
Got most of the talking points in towards the end when the room energetically cleared. We talked about thoughts being the number one source of toxicity; we breathed in kindness and love, and exhaled out 'anything that doesn't serve'..fear, anger, jealousy...
Lead into savasana with a meditation on feeling supported and feeling connected to the earth.
Supine with 3 breaths to land.
breath awareness and purpose of the inhale is to promote the exhale
windshield wiper
sukasana side bending
uttanasana with hamstring stretch
tadasana
crazy 8's
tadasana with emphasis on heart lifted, tailbone rooted
ujaii breathing with hands at ribs
lunge
low lunge
other side
uttanasana
tadasana
step back to:
Warrior I
parsvatadasana
Warrior III
tadasana
malasana
other side standing
bridge
sacrum rest
back of heart rest
twisted root
rest
other side
savasana
sit
Namaste!
Saturday, August 21, 2010
Yoga Blue: Syncing to the Anahata. 8.21.10
Practices for the heart, from the heart.
Heart opener over bolster
YAM
12 petal meditation
windshield wiper
supine rest
sukasana side bending
table top
paschimotadasana
sukasana with hrydai mudra
gratitude mediation
uttanasana
uttitha tadasana
tadasana
heart tapping with subtle energy play
tadasana
YAM
lunge
low lunge
cresent
tiger
other side
sphinx
downdog
uttanasana
uttithatadasana with YAM
tadasana
angeli mudra
lunge
hammock
three leg dog
other side
cobra
revolved twist
other side
supine rest
back of heart meditation
YAM
balasana
virasana with tonglen
wide leg forward fold
straight leg seated twist
knee pile with forward fold
other side
legs up the wall
savasana
mantra: "I am in sync with all of life. I am blessed"
sit
OM
Namaste!
Heart opener over bolster
YAM
12 petal meditation
windshield wiper
supine rest
sukasana side bending
table top
paschimotadasana
sukasana with hrydai mudra
gratitude mediation
uttanasana
uttitha tadasana
tadasana
heart tapping with subtle energy play
tadasana
YAM
lunge
low lunge
cresent
tiger
other side
sphinx
downdog
uttanasana
uttithatadasana with YAM
tadasana
angeli mudra
lunge
hammock
three leg dog
other side
cobra
revolved twist
other side
supine rest
back of heart meditation
YAM
balasana
virasana with tonglen
wide leg forward fold
straight leg seated twist
knee pile with forward fold
other side
legs up the wall
savasana
mantra: "I am in sync with all of life. I am blessed"
sit
OM
Namaste!
Tuesday, August 17, 2010
Vinyasa Basics: Shoulders. 8.17.10
Request for shoulders today!
Sukasana side bending
cat
cow
balasana
puppy dog
easy side angle
even cowgirls get the blues
virasana with shoulder shrugs
plank
downdog
lunge
cresent
other side
baby cobra
locust
cobra
locust
locust variation
rocket cat
plank
downdog
tadasana
lunge
hammock
warrior II prep with eagle arms
warrior II with arms/finger stretches
vinyasa
other side
balasana
hindu pushups x 6
balasana
downdog
tadasana
lunge
side angle prep
trikonasana with heavy arm
bound side angle
vinyasa
other side
vinyasa
balasana
pigeon
supine tree
bridge
pigoen
spine tree
bridge/dhaurasana play
resting buddha with shoulder stretch
ardha matseyendrasana
cow tipping
supported savasana
sit
Namaste!
Sukasana side bending
cat
cow
balasana
puppy dog
easy side angle
even cowgirls get the blues
virasana with shoulder shrugs
plank
downdog
lunge
cresent
other side
baby cobra
locust
cobra
locust
locust variation
rocket cat
plank
downdog
tadasana
lunge
hammock
warrior II prep with eagle arms
warrior II with arms/finger stretches
vinyasa
other side
balasana
hindu pushups x 6
balasana
downdog
tadasana
lunge
side angle prep
trikonasana with heavy arm
bound side angle
vinyasa
other side
vinyasa
balasana
pigeon
supine tree
bridge
pigoen
spine tree
bridge/dhaurasana play
resting buddha with shoulder stretch
ardha matseyendrasana
cow tipping
supported savasana
sit
Namaste!
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