Sweet Vinyasa: effort and ease, tapas and devas: 3.27.13

The union of self with Self is one of the aims of the yoga practice. We played in these seemingly opposing forces with chin mudra, sutra 1.12, 2.24, and tapas prabhava, devas prasada as background to help us drop in to our magnificent selves.

sit
chin mudra play
OM

sukasana side bending x2

malasana with cowboy negociation

uttanasana
uttithatadasana with side stretch
tadasana
YAM

lunge
twisted lunge
warrior II dance
lunge
low crescent
tadasana
other side

downdog
plank
baby cobra
locust
balasana

plank
downdog
lunge
hammock
warrior II
peaceful warrior
extended side angle
lunge
other side

downdog
plank
locust variation x2

roll supine

eye of the needle

bridge
twisted root

savasana

sit
OM
Namaste

Yin: Listen: 3.26.13

We allowed the shapes tonight to be an offering and a practice of listening, and doing our best to do our part in the cosmic dance of human effort and divine grace.

sit (7 mins)
chin mudra play

butterfly

eye of the needle at the wall or pigeon or shoelace

cat/cow/ barrel roll

balasana

dragon

sphinx/seal
crocodile

windshield wiper

twisted root

sit/savasana 10 mins
sit/savasana 5 mins

namaste

Alano Club: soften the habitual patterns of holding: 3.25.13

Our habitual patterns of holding keep us from seeing the magnificence within. We played tonight to bring more consciousness to our tight spots and let them be "seen".

windshield wiper with side lengthening

pranayama with bhramari variation

eye of the needle
hip rotation
half happy baby
other side

sukasana side bending x2

sit (3 mins)

tadasana
uttanasana
uttithatadasana play
uttanasana variation
tadasana

shoulder shrugs
shoulder rolls

standing neck stretches

uttansana

lunge
crescent lunge
other side

balasana

easy twist

sit (10 mins)
sit/savasana (5 mins)

namaste

Prototypes Women's Center: Narada and other explorations of Freedom:3.25.13

The the myth of Narada we explored concepts of freedom. We spoke about the western approach of self improvement and the Eastern view, best summed up with the Tibetan mantra "Already Healed, Already Whole".

The Narada myth brought up these points:

The power of acceptance
The freedom of the Now
Perceptions and clear seeing
Mindset makes a difference

shoelace meditation

introduction of the Kleshas (sutra 2.3)

worrisome thought meditation

the breath and the parasympathetic (sutra 1.34)

BREAK

windshield wiper

eye of the needle
rest feeling the sacred

sukasana side bending

tadasana
uttanasana variation
shoulder shrugs
shoulder rolls

standing neck stretches

guitar hero

uttanasana

all fours
lunge

balasana

windshield wiper

bridge x2

easy spine twist

savasana

sit
Namaste

Sweet Vinyasa: your sacred self: 3.25.13

We used breath, asana, and mantra to help loosen the habitual patterns of holding (kleshas) and noticing the results and suggested a play of self study as opposed to self improvement. Some of the teachings we leaned into were sutra 1.2, 1.34, 2.2 and 2.3.

windshield wiper

pranayama bramari variation

long stretch
eye of the needle
internal and external rotation exploration
half happy baby
other side

cat cow play

extended side angle

plank
downdog

uttanasana
tadasana
shoulder shrugs and rolls
uttanasana variation
tadasana
YAM

lunge
twisted lunge
hammock
warrior II dance
lunge
downdog
plank
baby cobra
locust
other side

balasana

navasana
sukasana forward fold with two way side bend
other side

sit (3 mins)

bridge x2 (second time with wheel option)

twisted root

OM
savasana

sit
OM
Namaste

Sweet Vinyasa: Studying the magnificent self: 3.02.13

The yoga practice is one of self study, swadyaya. The self we come to study is not always the one we thought we would see. We have found willingness, receptivity, and self love to be necessary to walk the path of seeing more clearly.

upside down chair at the wall
bhramari variation

cat/cow warm up

wrist stretch
balasana variation
foot stretch

downdog

uttanasana
malasana
cowboy negociation

uttanasana
uttithatasana side stretch with uttanasana variation x2

tadasana
YAM

lunge
twisted lunge
hammock
warrior II
lunge
downdog
other side with skandasana in hammock

downdog
sphinx
cobra variation

supine shoulder stretches

cobra variation

balasana

supine pada gustasana with strap and twist variation

savasana

sit
OM
Namaste

Yin: Swadyaya: 3.19.13

We practiced with a focus on self study, swadyaya. Self study brings up a lot of questions; they are rooted in "who am I". The yogis answer to Ko Hum is So Ham, the sound the breath already makes.

We spent some time in the exhale, especially. It is rumored to assist us in quieting the mind (sutra 1.34)

sit (5 mins)
exhale awareness

baddha konasana ( 5 mins)

eye of the needle at the wall or pigeon (3 mins each side with rest in between)

cat/cow flow (2 mins)
side plank variation/shoulder opener movement (2 mins each side)

balasana
lunge (3.5 mins each side)

supine reverse windshield wiper

sphinx

easy spine twist or twisted root

sit (10-15 mins)
sit or savasana (5 mins)

namaste