60 Minute Flow Sequence: Conditioning

My first Binghamton Yoga blog post was entitled Barre Integration.  It was inspired by a barre exercise video I watched on You Tube, and then I worked some of it into my yoga class that week.  Well, this week we revisit some of the conditioning work we did there in a new sequence this week.

Warm Up

• Start Standing
• Head Neck Up Down with Arm Shoulder Expression Reps
• Alternate Shoulder Rolls Reps
• Downhill Skier --> Reverse Flies for Back & Shoulder Muscles Reps ... Hold
• Fold Over --> Alternate Calf Stretches Reps
• Roll Back Up
• Oblique Twists Reps
• Hands & Feet ... Over Reps ... Under Reps

Conditioning

• Plie Squat Narrow Reps ... Plie Squat Wide Reps
• Deep Lung Stretch Both Sides
• All-4's ... Donkey Kick Reps ... Both Sides
• All-4's ... Fire Hydrant Lift Reps ... Both Sides
• Roll onto Back
• Leg Extension Quad Kick to Ceiling Reps ... Both Sides
• Inner Thigh Frog Reps with Resistance
• Bridge ... Extend Leg Straight Lower & Lift Reps ... Both Sides
• Roll onto Side
• Side Leg Lift Reps ... Both Sides 
• Hinge ... Slow Decent ... Hold ... Several Times
• Hinge ... Roll Forward

Transitioning

• Forearm Plank Hold ... Lift One Leg Hold ... Lift Other Leg Hold
• Come to Ground --> Stretch Long Traction ---> Sphinx Hold
• Single Sided Bow with Reach Back to Ankle Thigh Stretch ... Both Sides
• Down Dog with Fingers Spun Out Hold
• Walk to Front of Mat
• Uttanasana
• Rise Strongly

Moving Balance Flow

• Simple Tree --> Float Back --> Lunge Balance --> Kneecap Kisses Earth
• Turn Sideways
• Lunge Balance--> Kneecap Kisses Earth --> Float Forward --> Simple Tree
• Repeat Several Times

 External Rotation

• Vinyasa
• Pigeon with Block Under Thigh Yin Length Hold ... Both Sides
• Gomukasana Hold ...Sykas Spin to Other Side

Standing Balance Flow

• Simple Dancer Hold ... Transition
• Reverse Utthita Hasta Padangustasana Hold ... Transition
• Figure-4 Squat Hold
• Repeat Other Side

Coming to Earth

• Malasana
• Crow

Yin Ending

• Cat Tail Yin Hold ... Both Sides
• Snail with Block Hold
• Svanasana

60 Minute Flow Sequence: Time to Stretch + Taking Flight

Last week's 60 Minute Flow went so well at Binghamton Yoga, that I decided to make some minor changes to the Vinyasa sequence and do it again tonight.  It combines some Yin at the beginning and the end plus some very flight-oriented work in between.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Side Bed Stretch Both Sides   2 Min Each Balasana --> Spinal Rolls Down Dog --> Walk Forward --> Uttanasana Roll to Rise

Vinyasa 1 Urdhva Hastasana Swan Dive to Uttanasana Anjanayasana Right Back   Lower Knee & Stretch Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Anjanayasana Right Forward   Lower Knee & Stretch Turn Prasaritta Pada    Wide Leg Down Dog Turn to Front & Step Forward    Uttanasana Egg Roll to Rise

Vinyasa 2 Standing Strap Chest Opener Uttanasana  --> Utkatasana High Lunge Right Back Vira II --> Parsvakonasana --> Trikonasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up High Lunge Right Forward Vira II --> Parsvakonasana --> Trikonasana Turn Sideways Wide Leg Down Dog Prasaritta Padottanasana    Tripod Balance Uttanasana  --> Utkatasana Roll to Rise

Vinyasa 3 Clasp Hands Behind Back & Strong Upbend Fold Over into Drinking Bird Utkatasana High Lunge Right Back Vira II --> Parsvakonasana -->                                Ardha Chandrasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Vira II --> Parsvakonasana -->                                Ardha Chandrasana Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to Ardha Chandrasana Transition to Vira III Step Back to Ashta Chandrasana (High Lunge) Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to Parsvakonasana Float Forward Ardha Chandrasana Transition to Vira III Swivel Back to Vrkasana Tadasana Bakasana Crow  Balance Bakasana Crow  Lift Bakasana Crow  Pick Up Leg

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min Balasana --> Spinal Rolls Yin Twisted Roots Both Sides  2 Min Each Yin Snail  3 Min Fish Matsayasana Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti,

Saturday Evening Yin Sequence

After months of people saying "we should get together on a weekend night at Binghamton Yoga and have a yoga get-together," I finally decided to make it happen.  To give the evening a focus, a group class seems appropriate, but because everyone is so familiar with Vinyasa Flow AND because it's late we're not trying to kill ourselves, I thought a Yin-style class would be both universally accessible and something new & different to this group.

The hardest part of Yin is learning to relax and letting time & exploration yield change rather than effort & alignment.  Most of these students are really comfortable with Yang style practice, so making sure they listen to their body sink into the posture is going to be the most important part.  I'm going to often ask them to close their eyes and FEEL the posture.  I'll ask them to move slow & explore...looking for deep, slow, mild discomfort & awareness as the fascia gives way - avoiding muscle energy and letting gravity assist.

Students will need 3 blankets, 2 mats, 2 blocks, 1 strap & 1 bolster.  They'll want lots of space around them.  The postures I've chosen should limit weight-bearing on hands.  Room should be warm.

* Supine Learning to Fly Chest Opener using 2 Blocks, 1 Blanket, 1 Strap - 5:00

* Side Sphinx Psoas Stretch Right Side with Blocks under Elbow - 3:00
* Follow Thru with Cat Tail Same Side using Blanket Under Knee - 3:00

* Side Sphinx Psoas Stretch Left Side with Blocks under Elbow - 3:00
* Follow Thru with Cat Tail Same Side using Blanket Under Knee - 3:00

* Seal with 3 Blankets Stacked - 3:00

* Yang Camel Transition using Blanket Under Knees - 1:00

* Saddle with Optional Blankets under Back - 3:00

* Interlude:
   > All-4's ... One Leg Back to Stretch Knee ... Other Leg Back to Stretch Knee
   > Down Dog Peddle, Plank, Child
   > Walk Forward

* Uttanasana - 2:00

* Roll to Stand Very, Very Slowly

* Anjanayasana Right with Blocks - 2:00
* Anjanayasana Left with Blocks - 2:00

* Frog - 3:00

* Twisted Roots Right w/ Sandbag & Block for Support - 3:00
* Twisted Roots Left w/ Sandbag & Block for Support - 3:00

* Yang Hinge 3 Times - Slow Down, Hover, Relax
* Fourth Hinge to Sit-Up

* Caterpillar with Support Under Head - 3:00

* Snail w/ Blanket Under Back to Cushion Spine- 4:00

* Pentacle w/ Blanket Cover - 3:00

* Sukhasana

* OM - om shanti shanti shanti namaste

60 Minute Flow Sequence: Time to Stretch + Scissor Transition Balance Flow

60 minute class at Binghamton Yoga.  Initially taught Monday, March 10, 2014 to 26 eager yogis.

Class opens with 10 minutes of relaxed, yin-style, opening to grace then flows through four progressive Vinyasas, which culminate in Eka Pada Uttanasana and Crane.  These poses are tied together by a focus on core strength and flying-like Vira III postures through the rest of the Vinyasas.  Class closes with 10 minutes of relaxed, yin-style, clearing postures.  Finally, I ask people to stay in Savasana and count their own breaths to end it on their own time.  This was interesting because even here people compete to be the "best yogi" by seeing who breaths the slowest.  So strange.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Cat Tail Both Sides   2 Min Each Balasana --> Spinal Rolls Down Dog --> Walk Forward --> Uttanasana Roll to Rise

Vinyasa 1 Urdhva Hastasana Swan Dive to Uttanasana Anjanayasana Right Back   Lower Knee & Stretch Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Anjanayasana Right Forward   Lower Knee & Stretch Turn Prasaritta Pada    Wide Leg Down Dog Turn to Front & Step Forward    Uttanasana Egg Roll to Rise

Vinyasa 2 Standing Strap Chest Opener Uttanasana  --> Utkatasana High Lunge Right Back Vira II --> Parsvakonasana --> Trikonasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up High Lunge Right Forward Vira II --> Parsvakonasana --> Trikonasana Turn Sideways Wide Leg Down Dog Prasaritta Padottanasana    Tripod Balance Uttanasana  --> Utkatasana Roll to Rise

Vinyasa 3 Clasp Hands Behind Back & Strong Upbend Fold Over into Drinking Bird Utkatasana High Lunge Right Back Float Forward Vira III with Blocks    Donkey Kicks Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Float Forward Vira III with Blocks    Donkey Kicks Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to High Lunge Float Forward Vira III Hands-free Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to High Lunge Float Forward Vira III Hands-free Swivel Back to Vrkasana Float Left Back to High Lunge Fiesta Feet Right Then Left   Hang in Center Toes & Knees Turned Out Egg  -->  Eka Pada Uttanasana  Both Sides   Repeating Relax Bakasana Crow

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min All-Fours Cow/Cat Bidalasana Yin Sleeping Swan  Both Sides  2 Min Each Yin Butterfly   3 Min Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti, namaste...

Using Yin Style Yoga in a Vinyasa Flow

Over the last few weeks I've begun mixing Yin Yoga style postures into my "normal" Vinyasa Flow classes at Binghamton Yoga.  In the past I hesitated to do this because I thought people would either find them too slow and/or too esoteric.  Surprisingly, the exact opposite has been true.  Students have been loving them!

I introduce Yin-style postures by saying that there are at least two general ways to stretch a muscle: the "usual" muscle energy approach, which uses alignment & force, OR the less common Yin approach, which uses alignment & time.  This explanation seems to work because it allows me to better instruct students to avoid rushing the Yin stretch - just let it happen and don't force it.

AcroYoga Playtime Sequence (Feb 2014 Three of Four)

Introduction

Last week's AcroYoga playtime was the second "class" we had at Binghamton Yoga and it went really well.  Several more people showed up and we had an opportunity to work with three groups, which extended our teaching skills.

This week we're going to keep the same Solar Flow and introduce Throne and High-Flying Whale.  While the goal continues to be building strong, confident bases and solid, trusting fliers, this week we're going to learn to fly while not looking directly at our bases.

Solar Flow

Base Building - No One Flies without a Base

Start on Back and Relax
Lift Legs Straight Up ... Point / Flex / Rotate Feet & Ankles

Pull Knees to Chest
Lift Legs Straight Up

Slowly Hinge Legs Down Counting to Five
Hover Legs Parallel to Floor for Count of Five
Relax for Count of Five
Repeat Four Times
On Fourth Time Hinge to Sit Up

Paschimottanasana

Stand in Squat at Front of Mat with Knees & Toes Turned 45 Degrees Out
Malasana Squat Lift Reps

Twisting Dragon (Twisting Lunge Thigh Stretch & Chest Opener Both Sides)

Adho Muka Svansana
Phalakasana

Flight Strength

Starting on Belly on Floor ... Reach Arms and Relax into Traction
Sphinx

Bhujangasana --> Come Halfway Down & Transition to Salambasana --> Relax
Half Dhanurasana with Elbow Support to Discuss Bone Stacking & Height
Full Dhanurasana

Balasana
Wrist Therapy

Partner Potpouri

Form Two Partner Groups

Partner Chair Sits Facing Hand-to-Hand

Partner Chair Sits Back-to-Back

Acro Flying

Form line and teachers choose groups of Three with similar sizes

All Three People:
Calibrations In/Out with Spotter Giving Feedback
Go Right into Lift to Plank and Hold if Possible
Add in Press Reps

Designated Fliers & Bases:
Lift to Plank - Half Dhanurasana & Full Dhanurasana
Lift to Plank - Go Hands Free 

All Three People: 
THRONE Set-Up & Lift
Three-Points of Contact Drill

Therapeutics & Thai Massage

Using Three Partner Group

All Three People: High Flying Whale

All Three People: Folded Leaf


Leg Love: Pound the Feet, Bull-Fighter Traction, Bus Driver

Conclusion

This week we moved through basic forward flying faster and began introducing new AcroYoga postures.

60 Minute Flow Sequence: Basic Standing takes Flight comes back to Earth and Lies Softly

60 Minute Flow at Binghamton Yoga studio, Wednesday, Feb 27, 2014.

Taking basic Sun Salutation, running it deliberately and adding standing postures to sequence.  One unique thing about this sequence is that I'm thinking of running it not always face the front of the room - and have half of each flow face the back of the room - with a Prasaritta Padottanasana between the sides.  Once that's worked thought then we land on the ground, open our hips and chest, then head into backbends - before ending with a few Yin-style forward bends.

ONE

Standing Anjali Mudra
Develop Standing Backbend
Swan Dive --> Uttanasana

Anjanayasana
Vira 1 --> Vira 2 --> Trikonasana
Vira 2 --> Parsvakonasana

Vinyasa with Strong Updog

Prasaritta Padottanasana A

Turn Toward Back of Room and REPEAT - Except Prasaritta Padottanasana

On way back to Front, change Prasaritta Padottanasanaby adding
   Wide Leg Down Dog
   Twist

Step to Front

Rise with Hands on Hips

TWO

Standing Anjali Mudra
Urdhva Hastasana
Develop Standing Backbend
Swan Dive --> Uttanasana

Anjanayasana
Vira 1 --> Flying Vira 3
Vira 2 --> Trikonasana --> Ardha Chandrasana

Vinyasa with Strong Updog

Prasaritta Padottanasana A

Turn Toward Back of Room and REPEAT - Except Prasaritta Padottanasana

On way back to Front, change Prasaritta Padottanasanaby adding
   Wide Leg Down Dog
   Deep Twist - Head to Knee
   Tripod Headstand

Step to Front

Rise with Hands on Hips

HIPS

Standing Anjali Mudra
Separate Feet & Point Toes Out
Clasp Hands Behind Back

Drinking Bird --> Malasana

Anjanayasana
Turn for Prasaritta Padottanasana
Sit Back into Each Hip

Adho Mukha Svanasana

Eka Pada Rajakapotasana --> Rising to Hold Foot and Open Chest

Vinyasa with Traction --> Sphinx --> Seal

Adho Mukha Svanasana

Eka Pada Rajakapotasana --> Rising to Hold Foot and Open Chest

GROUND

On Belly

Ardha Dhanurasana with Forearm Across Mat
Other Side

Camel Ustrasana

Hero Virasana
Reclining Option

Easy Balasana

Janu Sirasana
Both Sides

Square Posture Agnistambhasana
Both Side

Block-Supported Shoulder Stand