Vinyasa Basics: Low Back Love. 5.31.11

Low back mischief showed up for today!

Sukasana gentle spine rocks
sukasana forward fold
other side

sit with spine and breath awareness (3 mins)
OM

cat/cow vinyasa
balasana
puppy dog

table top balance/strength sequence

plank
downdog

uttanasana
malasana with heart opener
uttanasana
uttithatadasana
tadasana

shoulder openers with strap
forward fold with strap

tadasana

1/4 sun salutes x3
1/2 sun salutes x2

lunge salute with crescent and hamstring stretch
sphinx/seal
crocodile
other side

tadasana
uttithatadasana with side bending
tadasana
OM

lunge
hammock
warrior II dance
trikonasana
lunge
high lunge

vinyasa
other side

windshield wiper

supported bridge

rest

easy spine twist

sit
Namaste!

Vinyasa Basics: Kosha play. 5.26.11

Heart opener over bolster
Shoulder opener
Windshield wiper
Om

Rest

Cat cow vinyasa

Easy side plank

Sphinx/seal
Balasana

Plank
Tadadana
Maladana
Uttithatadasana
Tadasana

Yam
Lunge
Hammock
Low crescent with vinyasa play
baby cobra
locust
balasana
other side
utanasana
utkatasana
tadasana

shoulder openers with swamp monster/halleluja
uttithatadasana
forward fold variation

tadasana

shiffman pause

lunge
warrior I
tree
warrior III
standing splits
pigeon
vinyasa
other side

balasana

ardha matsendrasana

bridgex2

supine breath meditation

supported savasana

sit
OM
Namaste

Vinyasa Basics: Journey to the center of you. 5.24.11

Requests for neck, shoulders, and frog! Our practice in the hips, neck and shoulders brought attention to how it actually feels on the right side, and often different on the left, which led us in to some taking points about the 350,000, 72,000. 14, and eventually the three most common nadis, ida, pingala, and shusumna. We played with finding calm in the center.

impressing the heart
shoulder openers over bricks
rest

supine, mapping the side body

eye of the needle with tilt

cat/cow
balasana
puppy dog

easy side plank

plank
downdog
uttanasana
malasana
tadasana

shoulder rolls
swamp monster
swamp monster/halleluja play

standing neck stretches with shoulder rolls
tadasana

gratitude meditation
HAM
YAM
LAM

lunge
hammock
low crescent
three leg dog

locust
locust variation
balasana

other side with squirt pose in hammock

tadasana

lunge
warrior I
hammock
squirt with no hands
vinyasa
other side with chinese splits after squirt
vinyasa
balasana

frog play x3

walk about

windshield wiper
twisted root

supported savasana

sit
OM
Namaste!

Prototypes Women's Center: Surrender. 5.23.11

Following our discussion group about the kleshas and sutra 1.12, we used this practice to feel the flow of prana and practice surrender.


Supine 3 breaths
Shoulder openers

Sukasana side bending

Tadasana
Uttanasana
Uttitha tadasana
Tadasana

Crazy 8's

Seated foot rub and ankle circles

Tadadana

1/4 sun salutes x 3
1/2 sun salutes x2
Lunge salutes

Balasana

Sphinx/seal
Locust

Balasana

Supine 3 part breath

Shimmy

Savasana with shiffman pause

Namaste

1:1 sign papers

Stiff White Guys: Enjoy your life! 5.22.11

supine windshield wipers

3 breaths

pada gustasana with strap
resting OM

sukasana side bending

tadasana
forward fold
uttithatadasana
tadasana

gratitude meditation
YAM

shoulder shrugs
shoulder openers with strap

tadasana
HAM

1/4 sun salutation
tadasana

1/2 sun salutation
easy lunge salutes
tadasana with shiffman pause

lunge salutes with vinyasa hips and crescent pose

balasana

sphinx/seal
balasana

cat/cow/barrell

plank
downdog
plank
baby cobra
locust
locust variation

downdog

uttanasana

warrior II dance with wide leg forward fold

windshield wiper

bridge x2

easy spine twist or twisted root
rest
other side

savasana

sit
OM
Namaste!

Yoga Blue: Spacious and Free: 5.21.11

Legs up the wall
supine shoulder openers
OM

eye of the needle at wall
baddha konasana at wall

supine rest with pranayama
windshield wiper

sukasana spine rock, forward fold and side stretch

cat
cow

sphinx/seal

tadasana
forward fold
uttithatadasana
tadasana

shiffman hokey pokey

tadasana
YAM

lunge salutes with crescent and hamstring stretch

baby cobra
locust
locust variation

balasana

downdog
balasana
downdog

uttantasana
tadasana

little tree
tree or little tree

malasana

navasana x2

bridge

easy spine twist

supported savasana

sit
OM
Namaste!

Stiff White Guys: Mantra of Gratitude: 5.21.11

On bricks:
OM
A
O
M
OM x3

Cat/cow flow
balasana

sphinx/seal
balasana

sukasana side bending

tadasana
forward fold
uttithatadasana
tadasana

shoulder shrugs, shoulder rolls

tadasana
1/2 sun salute
tadasana
lunge salutes with hamstring stretch

baby cobra
locust
locust variation

downdog
locust variation
downdog

tadasana

little tree

forward fold
malasana

navasana play

bridge
rest with gratitude meditation

easy spine twist

sit
OM
Namaste!