Draw the Hips Back Align & Flow Class

Theme

Our society has a tendancy to pull us forward, to make us literally be "on our toes" all day long.  This draws the hips forward, spirals the most important parts of the body out into the world, and results in a weak core. 

Today's class will ask us to draw the hips back over the heels and stack the spine over a strong core to promote physical ease and emotional balance.

To do this, we'll stretch the quads & lumber, then strengthen the hamstrings & abs.  Meanwhile, we'll draw into strong inner thighs and lifting arches.  We'll test our pull-in through a few interestingly adapted postures.

Props

Mat, 3 Blankets, 3 Blocks, Strap, Large Round Bolster

Connect with Earth in Constructive Rest

Settle-in, close eyes, and breath for awhile
Then note difference between  knees-together / feet-wide and feet-together / knees wide. 
Notice how knees-together / feet-apart causes the tail bone to lift, the lumbar to curve, and the thighs to spiral into the hips, Meanwhile feet-together / knees-wide causes the tailbone to tuck, the lumbar to flatten, and the thighs to spiral out of the hip sockets.
Today's class will focus on drawing us into our strong natural curves.

Spine Calm Movements

Self-Massage Face, Head, and Neck

Stretch Long --> Banana

Windshield Wiper Leg Movements --> Pausing and Holding Side to Feel Inner Spiral and length

Figure-4 --> Add Twist

Ball --> Roll to Side

Connect with Earth in Child's Posture

Child's Posture is another posture in which we can feel the difference between sinking into inner-spiral and disintegrating into outer-spiral. Legs-together with folded-blanket between thighs & belly and head supported provides a deep, calming grounding.  Meanwhile, knees wide, belly dropping through is just another version of thighs rolling out of joint and belly hanging loose.  Many people rush to knees wide and head on ground because they believe this IS the proper position.  However, "proper" is relative and most of us need inner-spiral far more than we need outer-spiral.

All-4's Calm Movement

Anjanayasana with Blocks --> Relax at first, then Draw Up, and Focus on Tailbone Lift / Tuck Action --> Add Thoughtful Sidebend for Psoas / Upper-Thigh Stretch

Thoughtful Camel on Blanket --> Hips Over Knees --> Even Tuck Chin to Feel deep Connection While Opening Shoulders & Chest

Down Dog / Crouching Cat Exploration

Walk Halfway Forward to Blocks --> Arhda Uttanasana --> Grapeview to Side with Exploration

Roll to Rise

Reaching then Grounding

Explore your Happy Place --> Roll the Head / Neck / Shoulders --> Use Strap for Chest Opener

Once that urge has passed, let's return to our grounded place.  Fold top of mat back toward you, then fold it the opposite direction to create a triple thick area.  Stand on the edge of that shelf with your toes, so your heels are lower than your toes.  Consdier adding a block between the thighs.

Feel the Grounded Nature of Standing in Your Heels and Squeezing your Thighs

Shrugs --? 90 degree Outs --> Biceps -->> 90 degree Overs --> Triceps --> V-Lifts

Wall Work to Stretch Quads and Engage Arches

Bring 2 Blocks to Wall - No mat needed

Standing Quad Stretch -Facing Wall --> Relax --> Put Block on Ground Next to One Another for Calf Raises

Standing Quad Stretch Facing Away from Wall (takes balance to sink backwards into the wall while keeping toes flexed against the wall) --> Relax --> Block along Wall, Place Toes & Transverse Arch on Extreme Edge of Block then Pull Toes down side of block to create extreme Toe Flexion - Notice how this also creates a Large Arch in your foot --> Stretch Top of Foot with Counter Pose

Return to Mat

Find Hamstring Strength

Build Blanket Platform to Support Body from Knees to Chest --> Lay Belly on Platform

Slow, Clam Hamstring Curls --> First Time Knee Stays Connected to Platform --> Second Time Thru Micro-Lift Knee and Feel Full Engagement of Hamstring into Glutes

Find Inner Thigh Strength

Lay Halfway Back on Elbows --> Extend One Leg while Bending the Other --> Inner Thigh Lifts from Low & Wide to Up & In.  Squeeze at Top.

Find Inner Ab Strength

Constructive Rest

Block between Thgihs for Crunches --> Remove Block and Focus on Side Crunches --> R&R

Hollow Body Low Boat Lift & Hold --> R&R

Test Your Core

Forearm Plank with 3 Block Platform Under Belly --> Lift Up Off Platform for Long Hold

Consdier Lifting a Leg on Second Time Thru

Test Your Balance

Single Leg Lift Reps --> Slow Down and Hold --> Add Leg Pike

Then Notice How "Normal" Tree Creates a Huge External Rotation and Outer Spiral that Looses the Strength (Unless you really squeeze the midline like crazy)

Test Both at Wall

6-Block Supported Headstand --> Notice how Hollow Body makes this so much easier and natural as you're able to pull you feet away from the wall

Reintegrate

Back to Mat

On Belly  --> Prone Windshield Wiper Movements

Stretch Long --> Banana --> Half Frog --> Cat Tail Staying Low to Ground and Hugging into Yourself

Final Relaxation

Bolstered Supported Savasana Long Hold --> Note how this is similar to Constructive Rest Upside Down

Seat Meditation

Ommmmmmmmmmmmmmmmm....

AcroYoga Description, Bio, Foundational Workshop Routine

DESCRIPTION

AcroYoga is partnership.  It is the union of two or more energetic bodies into a cooperative soul.  It builds on the wisdom of [solo] yoga and adds layers of complexity through reliance on communication, support, and sympathy/empathy.  In many ways, it's "more yoga than yoga", because it takes us out of our own heads and asks us to commune with others for the benefit of all.

This workshop explores the foundations of AcroYoga partnership, touch, postures, and transitions.  We'll work together to build a safe, supportive atmosphere in which individuals can learn to FLY as a flock!

Be prepared to be upside down, to touch others, and to be touched. Maximum attendance is 24.  Appropriate for all levels.  No partner or experience needed.  Frailty, brittle bones, and blood pressure issues are contra-indicators.

BIO

Jason & Emily are the co-owners of Binghamton Yoga.  They've been teaching AcroYoga together for nearly 4 years and love sharing their experience with others.  They've brought AcroYoga to Yoga Body Shop several times in the past and look forward to celebrating this auspicious 10-year anniversary with a joyoues exploration of foundational AcroYoga postures and transitions.  They hold weekly and monthly AcroYoga classes at their studio in Endicott.

ROUTINE

Cirlce Ceremony

Partners
- Learning to Fly to align Flyer
- All-4 for Bone Stacking
- Put them together for When Doves Fly All-4s Stack

Triples
- Calibrations
- Base Test
- Bird
- Throne
- Throne to Bird Transition
- Folded Leaf
- High-Flying Whale

Thai Massage with Initial Partner

Demo



We were lucky enough to have Bret and Sam assist us.

Release & Renew Class, March 2017

With Binghamton Yoga's long-time restorative yoga teacher, Yvette Bulgar, beginning weekend work with an apiary, I'm being asked to sub more of her classes.  Luckily, I LOVE restorative yoga, and jumped at the opportunity.  This sequence is a nice tour of "general purpose" restorative poses that can be easily modified to address specific concerns or desires.

Setup with yoga mat, topped with large, fluffy Svaroopa-style yoga blanket.  Then build tall blanket stack and place bolster on top.  This is what I refer to as the Svaroopa Blanket Stack.  We'll also want two blocks and possibly a strap.

• Svaroopa Savasana using Svaroopa Blanket Stack
• Drawing Knee In
• Heel on Blanket Stack, Angle Thigh Bone to find Unique Sensations
• Externally Rotate Knee into Figure 4
• Draw Knee Over & Across Body for Twisted Roots
• Rest Between Sides and before Continuing
• Still on Blanket Stack, Drop Both Knees Wide for Supine Baddha Konasana

• Flat on Belly
• Sphinx
• Flat --> Banana --> Banana
• 1/2 Frog (Crime Scene) --> Optional Cat Tail (Strap Necessary)

• All-4's Hold --> Than find small, deliberate Movement
• Lunge (Back Thigh on Bolster Feels Nice)
• Bolstered Paschmottanasa

•  Bolstered Side Twist with Bolster Near Hip and Twisting Sideways

• Chest Opener 
• Blanket Roll under Lumbar, Blocks under Shoulder Blads, Block Under Head/Neck, and Bolster Under Bent Knees.
• Might be Nice to Add Blanket for Warmth

•  Finish with Svaroopa Savasana using Svaroopa Blanket Stack

AcroYoga Hygene

Respect yourself.

Respect your partner.

Respect the community.




Please bathe before coming to AcroYoga.

Please brush your teeth, comb your hair, and brush your teeth.

Please refrain from wearing strong perfumes or odors on your body.


No one wants to catch a disease from a partner.

If you have a cold, please don't come.

If you have fungus anywhere on your body, then it MUST be covered and properly cared for.

We cannot allow the spread of ant contagious afflictions through AcroYoga.


Wear proper clothing.  AKA: Strap in your junk.

Men: No one wants to see your testicles pop out of your shorts.  Please wear inner-lined pants.

Women: We've all seen boobs and lips, so we don't need to see yours.  Please wear a sports bra and underwear.


Leave politics and controversy at home. 

These distract us from ourselves, our bodies, and the connection we have to others.

AcroYoga Basic Transitions - August 2015

Basic Transitions Workshop

Friday, August 21, 2015 6-8pm at Binghamton Yoga

Begin in Community Circle

Sit Close Enough to Touch Knees and Place Hands on Neighbors' Knees
Discuss AcroYoga Experience
Understand Any Fears and/or Desires
Break the Forcefield that Surrounds Us

30 Minute Core-Focused Warm Up

ABS: Crunches --> Side Crunches --> Oblique Twists --> Hinge Hold --> Hinge to Site

THIGHS: Single Leg Inner Thigh Lifts --> Lift Off Ground & Continue
                  Place Blanket Across Mat and Sit on it on Knees --> Rise Off Heels for Lift/Tuck

CHEST: Blanket Under Knees --> Push-Ups

BELLY: Flat --> Traction --> Crockodile --> Sphinx

FOUNDATION: Forearm All-4's --> Fire Hydrants Leg Lift into Donkey Kick Rotations

SHOULDERS: Stand on Knees --> Neck --> Shoulder Dome / Reveal --> Tight Glutes --> Camel

LEARNING TO FLY: Build Blanket Stack --> Supported Up Dog Exploration
                                     Locust Lift Several Times --> Add 1/2 Bow and Full Bow

TRANSITION: Child --> Crescent Child
                           Down Dog --> Pedal Feet --> Down Dog / Plank / Up Dog Spinal Roll
                           Walk Hands to Feet Wide --> Wide Forward Bend
                          

HIPS: Malasana Squat --> Squat / Straighten Leg Lifts
            1/2 Squat 1/2 Plank into 1/2 Down Dog Reps

FINISH:  Transition to Ground --> Locust
                 Child

30 Minute Partner Work

Squat Facing One Another - Feel the Weight - Lean into It

Laying Flat, Double Hip Lifts - Communicate & Have Fun

Plank on Plank - Depend on Base - Gentle Flier

 When Doves Fly in Stages - Put it All Together and Do What Looks Impossible

45 Minute AcroYoga 

Calibrations - Learn Basic Foot Placement and Spotting

Bird/Plank - Learn about Lift & Tight is Light

Folded Leaf Thru Down Dog - There are Other Ways to Lift & Fly

Add Transition into Full Folded Leaf Near Legs - Learn Support and Surrender

Bird into Folded Leaf
    And Back Up Again - The Transition of Feet. Legs, Hands, Focus - It's All There!

******************* See What Develops ******************* 

High Flying Whale - Trust and Communcation Thru Spotter

15 Minute Thai Massage

Simple, Partner Massage

Come Back to the Community Circle

Sit Close Enough to Touch Knees and Place Hands on Neighbors' Knees
How have things changed?

AcroYoga Mini-Workshop

Friday Night AcroYoga Mini-Workshop
Held at Binghamton Yoga from 6-8pm on July 24, 2015

Emily & I hosted 18 other yogis for an evening of AcroYoga foundational fun.

Started in Circle with Knees Touching
    Introductions - Discussion

Strength-Building Warm Up led by Jason
    Abs
    Inner Thighs
    Glutes & Hamstrings
    Back
    Shoulders
    Down Dog
    Squatting

Introduction to Partner-Work led by Emily
    Partner Hamstring Stretch
    Partner Squats
    Switch Partners
    Partner Down Dog
    Partner Chest Stretch Learning to Fly

AcroYoga Foundations led by Jason, Emily, and assisted by Sara
    Form Groups of 3

    Demo Calibrations with Emphasis on Spotting
    Calibrations
   
    Demo Bird with Emphasis on Spotting
    Bird
    Add 1/2 Bow and/or Presses on a Group-by-Group Basis

    Demo Throne with Emphasis on Spotting
    Throne Sit

    Designate Bases and Fliers
    Create New Groups

    Demo Throne Presses and Spotting
    Throne Press

    Demo Folded Leaf
    Folded Leaf
    Add Small 1/2 Twists on a Group-by-Group Basis

Thai Massage
    Create 2 Person Groups
    Simple Thai Massage Routing

PHOTOS OF EVENT ON FACEBOOK

Align & Flow Sequence - Spring Sun brings Morning Calm - 90 Minute

It's early March and it's still really cold but the sun is really bright & strong today.  It's not just peeking it's head in & out of the clouds.  It's here to make a statement.  In accordance, our morning practice will begin soft, like a rising sun, peek through the clouds with some strength and continue to rise in the sky with flow.

Yin Release - Sun Peaks Over the Horizon

  Start with Legs Up the Wall
   Use a comfortable distance, breath
   Add a Face & Neck Self Massage

Figure-4 at the Wall
   Let Butt rise up off the ground & explore the angles
   Feel the Glute stretch wrap up around the side of the thigh and into the hip

Wide Legs at Wall
   Bring awareness to Pelvis
   Feel the locus of so many tendons giving way to bright sun

Back to Mat

Support Sphinx with Bolster
Transition into Elevated Crime Scene
Bolster-Supported Cat Tail
   These 3 poses stretch the entire Hip, Abdomen, and Quad - Move Slowly

Butterfly Wide Knee Forward Bend
   Explore Neck Positions

Centipede Straight Leg Forward Bend
   Use Rolled Blanket Under Knees to Stop Hyper-Extension

Dynamic Movement - Sun is Rising

All-4's Cow / Cat

Sit Back for Wrist Stretches

Down Dog with Head Resting on Bolster to Calm the Brain
Sit Back down Straddle the Bolster and Breath
REPEAT with Variations: Open Chest, Stretch Neck, Breath

Onto Belly
   Single Leg Lifts
   Double Leg Lifts Exploring ability to Cow/Cat Tailbone in this Position

Child's Pose
Crescent Child's Pose

Rolling Over onto Side
  Top Leg Sweeping Rotations
  Relaxed Stretch like Side Hip Hump without Bolster

Onto Belly
   Alternating Leg Hamstring Curls
   Double Leg Hamstring Curl Hold - Then Explore Cow / Cat Tailbone Action

Child's Pose
Puppy Dog
Crecent Puppy Dog

Forearm All-4's for Heart Pump Shoulder Action

Long Hold Down Dog

Slow Walk to Front of Mat Rag Doll
Chair Knee Position Exploration
Rise to Stand

Flow - Sun is in the Sky

Open Heart Standing
Arms Wide - Strong Embrace

Tadasana --> Hands Heart Center --> Arms Goal Post --> Flow Center/Out Many Times

Arms Up Fold Over Beginning a Long Series of Simple but Self-Directed Flow

Surya Namaskar A Sequence - Leading the First Series
   Swan Dive
   Forward Fold
   Lunge
   Plank
   Belly --> Backbend
   Child
   Down Dog
   Lunge
   Forward Fold
   Rise
REPEAT - Counting Breath but Not Giving Too Much Direction - Let People Find Their Own Way
At Least 2-3 Times Per Side, Time Permitting

Add Extra Poses if there's Time

Integration & Relaxation - Basking in the Sun

Find Way onto Back on Ground

Figure-4 --> Figure -4 Twist Long Hold

Savasana

Yin 90 Minute - Incorporating Myofascial Release Techniques

Tonight's sequence mixes traditional Yin postures with some myofascial release techniques using a tennis ball.  We begin with Yin to calm the body and release the fascial sheath.  Then we sprinkle in some myofascial release to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in underlying muscles.  Then we return to Yin techniques to recapture the calm, meditative state we all love.

Props:

• 2 Mats, staggered sideways to create a wider pad
• 2 Blocks, I prefer the soft blocks for the calf stretches we'll do, but to each their own
• 1-2 Sandbags, I prefer 2, but many people don't seem to make much use of the second
• 1 Bolster
• 2-3 Blankets
• 1 Tennis Ball

Seated Introduction - Words above plus the idea of fascia vs muscle

Side Hip Hump w/ Bolster
   - Contemplate sensation & differences before switching to other side
   - End with sacrum supported on bolster knees toward chest


Figure-4 w/ Bolster
   - Explore slight asymmetries

Happy Baby w/ Bolster
   - Explore Straightening Legs toward Half Plow

Onto Belly --> Relaxed Sphinx over Bolster  --> Rise toward Elevated Sphinx
   - Move Knee Up on Side Creating Serious Asymmetry in Elevated Crime Scene
   - Support Head

Come to Wall --> Forward Bend into Wall

Calf Stretches at Wall w/ 2 Blocks
   - Really explore Straight & Bent Knee, Left & Right Rotation
   - The Bottom of the Foot is Still the Backbody

Come back to Mat --> Foot Stretches

Sit Back --> Wrist Stretches
Set up Tennis Ball between 2 Blocks for Forearm Myofascial Release

Come to Wall for Tennis Ball Myofascial Release
   - There are literally thousands of ways to do this, just pick something simple and explore

Return to Mats --> Cat Tail
   - This Twisting Backbend opens the entire frontbody
   - Contemplate sensation & differences before switching to other side

 Sit back and Stetch Neck

Uppavistha Konasana
   - Relexed Form
   - Use Bolster or Blocks to Support Head

Half Marichyasana Glute Stretch Twist
   - Don't think traditional posture - focus on feeling the glute release

Build Svaroopa Stack with several Blankets and Bolster on Top
   - Get Heels Off the Ground - Higher is Fine
Savasana

Algin & Flow Sequence - Forward & Back Core

Forward & Back Core

Align & Flow Sequence for 90 Minute Class

Friday, February 26, 2015, 9:30am - 11:00am

www.BinghamtonYoga.com

This morning's class received really great feedback, so I thought I'd Blog it for future reference.  I believe the nature of this sequence probably works better in the morning than in the evening since the postures tend to excite the body and because the climax is so close to the end.

The focus is on staying within the safe-zone of action - being able to become strong and flexible when needed only to return back to the center more well-informed and better able to handle the extremes of life.

At no time does this class go beyond the boundaries of breath awareness.  The abdominal work must match the breath and the flow near the end cannot go too fast.  We want to energize from a parasympathetic place.

YIN

Side Hip Hump
Star Forward Fold
Belly --> Traction --> Sphinx --> Seal
Child --> Crescent Child
Figure-4 Twist Reclined

ANTERIOR CORE

Slow Crunches with Emphasis on Breath & the Relaxed Moments
Oblique Twists using Sandbags with Emphasis on Exploration of Spinal Column
Feet Up, Lift Head/Neck/Shoulders --> Hinge & Hover
Half Twist Side Crunches
Feet Up, Lift Head/Neck/Shoulders, Point Toes to Sides of Room --> Hinge & Hover
Flat --> Low Boat ... Becoming Aware of  Toes Effect on Core
Oblique Twists using Sandbags Going Deeper & Further
Egg Rock 360 Rolls

Belly --> Sphinx --> Elevated Sphinx with Exploration of Sides
Seated Star to Half Hero Twist for Ab Release
Half Marichyasana Glute Stretch

POSTERIOR CORE

Down Dog --> Plank --> Updog Flow
Child --> Crescent Child
Forearm All-4's --> Donkey Kicks

Belly --> Flat --> Single Leg Lifts Slow with Breath
Double Leg Lift ... Hold ... Explore Tuck & Lift of Tailbone
Stand on Knees --> Pizza Arm Rotations
Camel
Down Dog --> Plank --> Updog Flow
Forearm Heart Pump
Camel

Energized Flow

Down Dog --> One Leg Down Dog
High Lunge --> Pizza Arms --> Warrior II Exploration
Down Dog --> Plank --> Updog Flow
Repeat Other Side

Down Dog --> One Leg Down Dog
Lunge --> Parvritta Parsvakonasana
Down Dog --> Plank --> Updog Flow
Repeat Other Side

Wide Leg Down Dog
Move from Side-to-Side
Come to Stand
Find Tadasana
Close Eyes & Find Equanimity
Single Leg Balance with Eyes Closed Then Open Eyes - Feel the Difference
Both Sides

Ending

Paschimottanasana with Blanket Rolled Under Knees
Half Spinal Twist
Savasana

AcroYoga Workshop at Yoga Body Pilates Studio - November 2014

Every studio owner knows that relations between studios can be tenuous, which makes this workshop all the more important.  Ron & Linda Sambursky were putting on a YTT at their Yoga Body Pilates Studio in Johnson City, NY, and they needed someone to teach a workshop on another [very different] style of yoga.  They knew that Emily & I, at Binghamton Yoga, do a lot of AcroYoga and so they asked us to teach a 2.5 hour session for their nine teacher trainees.

Saturday morning practice.  Start time was 9:30.  They had arrived at the studio at 8:00am, but hadn't done any intense movement yet.  When I came in, Ron had them in a closed-eye meditation.  He ushered me in quietly and when they opened their eyes, I was sitting there with him - to surprise them - to greet them - etc.  Here's how we proceeded:

Sit in a circle with knees touching.  Look around the circle and connect with the group.  Go around and ask each person to introduce themselves and say a few things about their expectations.  Then sit quietly, and rest your hands on both neighbors' knees.  Feel them.  Connect with them.  How does that feel?  Touch is Powerful.  As yoga teachers you are granted the honor of touching many people and getting comfortable with it is important....

A Little History....Acrobatics & Yoga have mixed for a long time.  Photos of Krishnamacharya "flying" his students date back to 1938.  According to the AcroYoga Flight Manual, the 1980's saw the rise of something called AcroSage, which had some similarities.  Then came Contact Yoga - and then Circus Yoga.  Circus Yoga is important to me, because CY's Kevin, was the first person to introduce me to adult "flying".  He comes to Binghamton yearly for a 2-week kids circus-training event and Kristen Keuter knew him.  She invited him to Rexer's, where we taught, years ago, and we flew as a group.  It was fantastic and I was immediately hooked.  Then came Jason Nemur & Jenny Saur-Klein...they developed their system and called it AcroYoga....Acro is Greek for High and Yoga is Sanskrit for Union.  They believe AcroYoga can help fulfill our highest aim: to bring individuals into union with themselves and others.

How can AcroYoga benefit a new yoga teacher?  Simply put, it takes you off your mat and introduces you to an entirely new layer of "otherness," which is beyond your direct control.  It requires deep sensitivity, clear communication, and compassionate cooperation.  It will make it easier to "see into" the bodies, minds, hearts, & souls, of your students.

Today's practice will:

• Build Sensitivity thru Breath & Touch
• Build Verbal & Non-Verbal Communication Skills
• Expand your definition of Cooperation and "Working Out"

SOLO PRACTICE

Start Laying Flat on your Back in Corpse Posture
   Roll Head, Wiggle Jaw, Get Comfortable, Then Feel the Floor's Utter Support
   Place Fingers on Belly and Find Breath

Constructive Rest Postion
   Find ASIS with Fingers - Find Breath - Notice How Breath Affects ASIS
   Purposefully Flatten Lower back and Tuck Tailbone on Exhale - Then Counter Pose on Inhale
   Repeat for Awhile
   Keep Awareness - Feel Hips from Inside - Windshield Wiper Legs

Legs Straight Up
   Point - Flex - Rotate Feet & Toes
   Figure-4 Close In to Massage Feet - One at a Time
   Feel the Softness of your Feet - Soft Feet Feel Much Better on a Flier's Body

Stretch Long then Come to Simple Bridge
   Hold Bridge - Lower Bridge - Get Comfortable with It
   From Bridge Begin Rolling Knees Closed Then Open with Breath
   Inhale Widen the Legs - Exhale Squeeze Them Together
   Add Hip Drop on Inhale and Hip Lif on Exhale for Butterfly Bridge Lifts

Stretch Long then Return to Constructive Rest Position
   Lift - Tuck Tailbone with Breath - Harness the Breath
   Add Ab crunches with Breath - add Thigh Squeeze - Core Strngth
   Stomach Vacuum - Hold Out and Explore Knee Movements
   Stretch Long
   Hinges Several Times
   Hinge Roll to Front of Mat

All-4's ... Cow / Cat
Forearm All-4's ... Donkey Kicks

Lower Belly to Earth
   Reach for Traction ... Pull Back into Sphinx ... Engage Backside / Soften Front Side fro Seal
   Rest
   Learning to Fly on Ground Several Times - Learn Form & Strngth - Imagine Legs Holding You Up

Child's Posture

Come to Wall for Wall-Assisted Uttanasana - Hold & Explore

Come Back to Mat
   Down Dog
   Anjanayasana ... Twisting Dragon ... Twisting Thigh Stretch ... Same-Side Thigh Stretch
   Down Dog
   1/2 Squat Lunge ... Press into Half Down Dog then Back into 1/2 Squat Lunge
   Down Dog --> Plank --> Updog ... Strong Spinal Roll Sequence Between each Side

Prasaritta Padottanasana
   Side to Side Inner Thigh Stretch & Strength
   Narrowing to Come Up to Deep Goddess ... Calf Raises ... Hops

Tadasna ... Totally Relaxed Uttanasana ... Child's Posture

PARTNER PRACTICE

Without Talking - Find a Partner - Choose One to Come into Child's Posture

Assisted Child's Posture - Feel Breath - Quiet Non-Verbal Communication with Hands & Faces

Take Child's Posture Further with Wheel-Over-Child's Posture
   Really Communicating with Concise Words

New Partner

Learning To Fly - Tight is Light

New Partners

Partner Squats
   Partner Squat Opposite Hands Releases

Flying

Form Threesomes

Demo

Calibrations - Learn about Trust, Spotting, Tight is Light, Posture, Balance, Foot Placement, Etc.

Bird ... 1/2 Bow - Spotting is Incredibly Important

New Threesome

Demo

Bird ... 1/2 Bow

Some People into Bow

New Threesomes

Demo

Throne

Demo

Throne Presses

New Threesomes

Demo

Folded Leaf

Demo

Folded Leaf --> Spinal Traction --> Twists for some

Thai Massage

Find Groups of Two and Pick Someone to Receive & Someone to Give

Receiver Lays on Ground - Giver Sits Between Ankles....Simple Foot, Calf, & Quad Work
   Then Come to Sit Behind Head ... Adjust Shoulders ... Open Chest .... Work on Neck

Other Way Around

Thank Partner

Integration

Come Back to Circle

Sit Quietly with Knees Touching - Reach Hand to Neighbors' Knees  

How are Things Different?  How have You - How have We Changed?



Thanks to Emily Brown for being my Partner in this Workshop.  I think we did a great job of working the practice & lesson between the two of us.  Thanks also to John Sykas for joining us as an experienced spotter and moral-supporter.

Yin 90 Minute - Wall Supported Hip Streches

Binghamton Yoga instructor, Yvette, was on vacation for a week and we needed a gentle 90 minute replacement.  I used this sequence on one of those days.

Since these students are used to Svaroopa style yoga, they have a good awareness of the Sacrum and surrounding areas.  However, they don't hear much about Facia, so I usually spend some time introducing the idea of differences between muscle, bone, and fascia.  Then I talk about the 3 S's of Yin:

1. Softness
2. Stillness
3. Steadiness

Yin Yoga 90-Minute Sequence:

• Svaroopa Style Savasana with Tall Blanket & Bolster Stack
• Add Dirga Breath
• Svaroopa Style Half Spinal Twist
• Sacrum Supported Shoulderstand w/ Bolster
• Draw Feet Over Head for Half Snail w/ Bolster (Salamba Arhda Halasana)
• Crime Scene --> Cat Tail
• Come to Wall for Supported Forward Bend (Salamba Uttanasana)
• Hip Hump Side Stretch w/ Bolster
• Supported Sphinx
• Come to Wall for Legs Up into Wide Leg Split (Salamba Supta Upavistha Konasana)
• Wall Figure-4 --> Twist
• Legs Up Wall or Svaroopa Style Savasana with Tall Blanket & Bolster Stack

Yin 90 Minute - Outer & Frontal Hip Opening

Binghamton Yoga instructor, Yvette, was on vacation for a week and we needed a gentle 90 minute replacement.  I used this sequence on one of those days.

Since these students are used to Svaroopa style yoga, they have a good awareness of the Sacrum and surrounding areas.  However, they don't hear much about Facia, so I usually spend some time introducing the idea of differences between muscle, bone, and fascia.  Then I talk about the 3 S's of Yin:

1. Softness
2. Stillness
3. Steadiness

Yin Yoga 90-Minute Sequence:

• Svaroopa Style Savasana with Tall Blanket & Bolster Stack
• Add Dirga Breath
• Twisted Roots
• Under Leg Lengthening
• Over Leg Lengthening
• Side Psoas w/ Bolster
• Sleeping Swan w/ Bolster & Block Under Forward Knee (Eka Pada Rajakapotasana)
• Centipede (Paschimottanasana) w/ Blanket & Block
• Square Pose (Agnistambhasana)
• Dragonfly (Upavistha Konasana)
• Cat Tail
• Saddle with Bolster (Modified Supta Virasana)
• Come to Wall for Supported Forward Bend (Salamba Uttanasana)
• Svaroopa Style Savasana with Tall Blanket & Bolster Stack

Align & Flow Sequence: Pelvic Power Redux

Based on my previous Pelvic Power blog post. This 75 minute Binghamton Yoga class was taught on a Friday morning to about a dozen yogis who are experienced enough to appreciate the need to take care of ourselves.


Props:  
Chair, 2nd Yoga Mat, 2 Blocks, 1 Sandbag, and at least 1 Blanket

Start: 
Seated on floor in Sukhasana or on chair in "Ready" position

Discussion:  
Our pelvis is the epicenter of our existence.  It's where our umbilical cord connects and the "bowl" that holds all our vital organs.  Unlike many other (lower) animals, our pelvis and abdomen are not contained within an extended ribcage.  Instead, we have a basic bony structure of hips & pubis, wrapped with tough, but soft, muscles and tendons.  Every time we breath and/or move this area expands and/or contracts its contents.

Consider the F-A-B....Features-Advantages-Benefits of this area.

• Display the features of our pelvis....ASIS, PSIS, Pubic Symphysis.  Talk about how they move in unison & opposition. 
• Display the advantages of our pelvis.....The cooperation of these features builds a system capable of balancing, flexing, pressing, rotating, bending, flexing, etc in a multitude of directions and gives us humans great Pelvic Power.
• Display the benefits of pelvic power......Powerful, balanced pelvis is the epicenter of proper yoga and thus a way to unbounded health.

Warm-Ups:  Talk about visualizing pelvic features & how they work toward advantages.

Standing
Belly Dance Hip Swivels
Oblique Rotations with Variations
Air-Swim Arms & Shoulders Forward & Back
Head/Neck/Shoulder Circles with Variations
Side Squeezes
March......Add Twist......Add Elbow Twist Rotation
Hands & Feet
Head/Neck/Shoulder Circles with Variations
Pocket Stretch for Levator Scapula

All-4's
Simple Cow/Cat
Diagonal Cow/Cat
Side Squeezes
Child's Posture
Spinal Rolls
Wrist Work

Finding Our Pelvis:  Talk about the need for muscles to have range of motion.
Sit in Chair with 2nd Mat on it
Feel Sit Bones and Pelvis in Chair
Blanket Under One Sit Bone - Take Time to Feel It
   - Pause & Level - Do Other Side
Back to First Side with Blanket - C-Curve Toward Sunken Hip to Lift - Reps then Hold
   - Pause & Level - Do Other Side
Block Between Inner Thighs - Squeeze on Exhale - Relax on Inhale- Reps
Boat Pose Balanced on Chair - Add Block Between Thighs
Figure-4 Forward Fold Both Sides to Relax Pelvis and Stretch Outer Shell
Repeat Inner Thighs, Boat & Figure-4

Weeble Walk from Front of Room to Back Wall - Emphasize Ab Zipper Action, Inner Spiral
Cobra at Wall - Hold
Uttanasana Folded into Wall - Hold

Pranayama 1:  Talk about the supple pelvis facilitating intense breath.
Sit in Chair with 2nd Mat on It
Fire Breath - Exhale Version - With Fold-Over and Rise to Hold-Out
   - Repeat 3 Times

Moving Up the Body:  Pelvis is the Core and on it we build an amazing structure.  Move into the other floors. Understand that the shoulder girdle is the "pelvis" of the upper body.
On Back for Spinal Rolls w/ Sandbag
Back of Head Presses - Manually Lengthen & Massage Neck - Understand Engagment
Dolphin Plank....Dolphin Down-Dog....Swimming Dolphin
Sit Back & Stretch Shoulders
Head/Neck/Shoulder Circles with Variations
Clasp Hands Behind Back & Look Up
Reverse Table

Headstand: So strong that the entire structure can stand upside down.  Turning arms into legs.
Come to Wall with Both Mats + 1 Block
Talk about Ab Zipper Action and Inner Spiral to Float Up
Headstand Prep Variations
Headstand HOLD - Feel Shoulders Working Like Legs
Child's Posture
Head/Neck,Shoulders

Slow Flow: Take the Pelvic/Shoulder Knowledge & Emanate Out like a Flower Blooming - or a Starfish waving in the water's flow.
Balancing Flow....Simple Tree --> Floar Back to High Lunge --> Turn Sideways --> Repeat
Wide Leg --> Side Angle
Wide Leg --> Prasaritta Padottanasana --> Triangle
Uttanasana

Pranayama 2:
Sit on Chair
Nodi Shodahana - Alternate Nostril Breathing

Savasana


Conclusions:
This class was even more well-received than the first time I taught it! 

Align & Flow Sequence: Pelvic Power through F-A-B

I've been reading Eric Franklin's Pelvic Power book,and decided to base today's class on it.  This was perfect because Binghamton Yoga's Iyengar instructor, Sheila Bunnell, was away and I was subbing her 75 minute evening class.  Her students are well-prepared to find interest in smaller muscles and finer actions.

Props:  
Chair, 2nd Yoga Mat, 3 Blocks, & at least 1 Blanket

Start: 
Seated on floor in Sukhasana or in chair

Discussion:  
Our pelvis is the epicenter of our existence.  It's where our umbilical cord connects and the "bowl" that holds all our vital organs.  Unlike many other (lower) animals, our pelvis and abdomen are not contained within an extended ribcage.  Instead, we have a basic bony structure of hips & pubis, wrapped with tough, but soft, muscles and tendons.  Every time we breath and/or move this area expands and/or contracts its contents.

Consider the F-A-B....Features-Advantages-Benefits of this area.

• Display the features of our pelvis....ASIS, PSIS, Pubic Symphysis.  Talk about how they move in unison & opposition. 
• Display the advantages of our pelvis.....The cooperation of these features builds a system capable of balancing, flexing, pressing, rotating, bending, flexing, etc in a multitude of directions and gives us humans great Pelvic Power.
• Display the benefits of pelvic power......Powerful, balanced pelvis is the epicenter of proper yoga and thus a way to unbounded health.

Warm-Ups:  Talk about visualizing pelvic features & how they work toward advantages.

Standing
Belly Dance Hip Swivels
Oblique Rotations with Variations
Air-Swim Arms & Shoulders Forward & Back
Head/Neck/Shoulder Circles with Variations
Side Squeezes
March......Add Twist......Add Elbow Twist Rotation
Hands & Feet
Head/Neck/Shoulder Circles with Variations
Pocket Stretch for Levator Scapula

All-4's
Simple Cow/Cat
Diagonal Cow/Cat
Side Squeezes
Child's Posture
Spinal Rolls
Wrist Work

Finding Our Pelvis:  Talk about the need for muscles to have range of motion.
Sit in Chair with 2nd Mat on it
Feel Sit Bones and Pelvis in Chair
Blanket Under One Sit Bone - Take Time to Feel It
   - Pause & Level - Do Other Side
Back to First Side with Blanket - Do Reps then Hold
   - Pause & Level - Do Other Side
Block Between Inner Thighs - Squeeze on Exhale - Relax on Inhale- Reps
Boat Pose Balanced on Chair - Add Block Between Thighs
Figure-4 Forward Fold Both Sides to Relax Pelvis and Stretch Outer Shell
Repeat Inner Thighs, Boat & Figure-4

All-4's
Child's Posture
Spinal Rolls.....Add Side to Side to Find Pelvis & Abdomen
Wrist Work

Pranayama 1:  Talk about the supple pelvis facilitating intense breath.
Sit in Chair with 2nd Mat on It
Fire Breath - Exhale Version - With Fold-Over and Rise to Hold-Out
   - Repeat 3 Times

Moving Up the Body:  Pelvis is the Core and on it we build an amazing structure.  Move into the other floors. Understand that the shoulder girdle is the "pelvis" of the upper body.
Dolphin Plank
Dolphin Down-Dog
Swimming Dolphin
Sit Back & Stretch Shoulders
Head/Neck/Shoulder Circles with Variations
Repeat
Reverse Table

Headstand: So strong that the entire structure can stand upside down.  Turning arms into legs.
Come to Wall with Both Mats + 1 Block
Headstand Prep Variations
Headstand HOLD - Feel Shoulders Working Like Legs
Child's Posture
Head/Neck,Shoulders

Slow Flow: Take the Pelvic/Shoulder Knowledge & Emanate Out like a Flower Blooming - or a Starfish waving in the water's flow.
Tree --> Toppling Tree --> High Lunge --> Warrior II --> Triangle --> 1/2 Moon --. Tree

Pranayama 2:
Sit on Chair
Nodi Shodahana - Alternate Nostril Breathing

Savasana


Conclusions:
People really seemed to LOVE this class.  Personally, I enjoyed the balance of physique with intellect and strength with awareness.  Best of all, my hips & pelvis felt super-charged well into the next day. 

June 2014 YTT Questions

The training I'll be going to this June requires us ask three people four basic questions about Yoga.  They are:

1. What is yoga?
2. Is yoga a religion?
3. Do you need to be a vegetarian to practice yoga?
4. What benefits do you receive from practicing yoga?

It's possible that these questions could evoke some interesting conversations with the right people, however, since I've been practicing yoga for over ten years now, most of the people I know already have an informed opinion.

Person 1: Sheila - Iyengar Yoga Teacher

Practices yoga every day.  Teaches eight classes a week.  Has travelled to India several times.  40's.

1. Yoga is the union of mind & body.
2. No.
3. No.
4. For me...it integrates all layers of my being.

Person 2: Jill - Waitress & Coworker

Practiced yoga for one semester. Found it very beneficial.  30's.

1. It's an exercise.  It's stretching, breathing, focus, awareness, etc.
2. No ... some people might think so, but they're probably pretty ignorant.
3. No ... some new age people might think so but that seems unnecessary.
4. Since I've started doing yoga I feel I have less stress, more flexibility, and generally feel healthier.

Person 3: Kirstin - Customer Service & Coworker

Does not practice yoga. Cousin is yoga instructor.  20's.

1. Exercise
2. No - that's dumb.
3. No - that's like asking "Do you have to be a hippie to practice yoga?" Of course not! You can be if you want to.
4. It must be exercise because my cousin used to be a "chunker" and she's really skinny now.

Me:

1. Union of being & embodiment.
2. No.  Religion asks for blind faith.  Yoga does not.  Yoga is experiential philosophy.  A yogi makes hypotheses about existence and tests them thru direct experience.  Often running the same test hundreds or even thousands of times before drawing a conclusion.  Yoga is a technology, and art, a science....
3. No.  I know yogis from novice to nationally-known and the vast majority of them eat meat.  I understand that some people believe that eating meat is violence, but I find that to be a relatively naïve argument for far more complex question.  The fact of the matter is that even the Dali Lama eats meat.  IMHO, tying vegetarianism to yoga is totally outdated.  The most important thing for a yogi is being free to explore & experiment with any course of action.  Accepting vegetarianism without repeated direct experience and experimentation isn't yoga.
4. Bliss, Self-Awareness, and much more.

June 2014 Teacher Training Goals

I'll be attending a 14 day yoga teacher training at Lotus Life Yoga Center in Syracuse, NY this summer.  Prior to going we're supposed to develop a list of 15 goals.  The syllabus says the goals should pertain to "yourself during this training and also for your life."  That seems a bit too general to be of much use for me, so I'm going to focus on goals for the during the training, yoga practice goals, and goals for our yoga studio.

1. Immerse Myself in Yoga for Fourteen Days 
2. Enjoy Vacation with my Girlfriend
3. Be a Student
4. Commune with a deep, loving Community of similarly-Minded Yogis for a Time
5. Experiment with New Teaching Ideas
6. Learn how to Teach Better...
• ...Yoga Postures
• ...Yoga Sequences
• ...Yoga Classes
• ...Themes
7. Blog my Yoga Insights & Sequences
8. Glimpse Jason without Work for Fourteen Days
9. Develop an Understanding of the LLYC Business and Compare it to my Own
10. Prepare my Businesses & Studio so Well Before I Leave that there is No Need to Worry
11. Help my Studio's co-Director Plan her own Teacher Training
12. Try again to get my Dad to attend our Gentle Yoga Class on Thursdays
13. More Training...
• ...AcroYoga
• ...Yin
• ...with John Friend
14. Continue Visiting Physical Therapist for Insights from Western Medicine
15. Understand why people think the kind of Yoga we Practice is Ancient
16. Continue exploring the difference between Training and Straining for myself & others
17. Achieve Yoga Magic
18. Obtain Yoga Alliance 200-Hour Certification

60 Minute Flow Sequence: Ground-Up

This evening's 60 minute Flow at Binghamton Yoga will start with inspiration from this quote:

Everyone you know is fighting a battle you know nothing about.  Be kind always.
Yoga gives us the power to discover yourself and end the war for yourself and others.

---

Start with Yin to build solid foundation and inner-awareness - Kindness & Awareness.

Chest Opener - Interlace hands on top of head or under block.

Cat Tail - Not feeling it?  Add two blocks under elbows for combination of side sphinx & cat tail.

Snail - Start on block with leg variations to open hamstrings. Then roll up & over.  Use sandbag.

Traction --> Sphinx --> Seal   - Find all the back muscles from the feet to the legs and the back.

---

Move into Yang's dynamic energy to build core strength - Resolve.

Clams Shell Variation with Sweeping Top Leg

Spinal Roll-Ups using Sandbag - Hug Tight - Then Experiment with Wide Legs Toes Pointed

Side Crunches

Push-Ups with Knees Bent and Emphasis on Quality and Consistency

---

Use Yang power to become expansive - Exploration.

Balasana


Adho Mukha Svanasana


Flow:

    Eka Pada Down Dog --> Anjanayasana --> Step Back to Eka Pada Down Dog
    Float Forward to Plank with Leg Up --> Switch Sides --> Repeat Other Side

Prasaritta Padottanasana


Goddess Roll-Up and Goddess Isolation --> Goddess

---

Balance grounded Yin with reaching Yang to find Vinyasa Flow - Treatment & Process.

First Flow

   Tadasana

   Single Leg Lifted Tree Vrkasana variation

   Toppling Tree SLOW into Virabadhrasana III variation

   Step Back into Anjanayasana

   Virabadhrasana II --> Parsvakonasana --> Trikonasana

   Transtion Weight forward and float into Ardha Chandrasana

   Uttanasana --> Rise

   Repeat Other Side

Second Flow

   Tadasana --> Utkatasana Chair

   Lift Leg in Chair --> Float back into Vira III

   Fold into Eka Pada Uttanasana

   Step Back to Vira I

   Turn Sideways for Vira II

   Curl back arm behind back for Reverse Warrior

   Keep arm bound for Side Angle --> Triangle --> 1/2 Moon

   Transition into Bound Hand to Foot 1/2 Moon Hold

   Uttanasana --> Rise

   Repeat Other Side

---

Pinnacle Posture Prep

Dolphin --> Swimming Dolphin Reps

Reverse Table Top Hold

Butterfly Forward Fold Hold

Down Dog Hold

All-4's Stretching Cow Back Bend Hold

---

Pinnacle Posture - Resolution.

Come to Wall

Adho Mukha Vrkasana Handstand

Relax

Salamba Sirsasana Headstand

Balasana

Palms Under Chin Cute Pose for Neck

Double Leg Saddle or Single Leg Reclining Hero

---

Ending - Love.

Savasana

Om...shanti, shanti, shanti

Be kind always.

Yin Yoga as Anusara's Passive Organic Energy

I'm trying to integrate the Yin Yoga with other forms of yoga that I know well.  Anusara is one of them.

In Anusara terms, Yin Yoga seems to harness the power of Passive Organic Energy that "occurs when one relaxes and allows gravity to pull down and spread the body out.  It's like water naturally spreading out over a flat surface without boundaries."

I prefer to begin my classes with a few Yin-style postures because they take the student inside themselves - searching for the deep, subtle sensations.  In the morning it's like watching a flower blossom for the day and in the evening, it calms the fire that a day of action has produced.  Moving too quickly in the morning isn't a welcome encounter, moving quickly in the evening runs the risk of being too aggressive.

I believe that if a student can feel their own innate energy pulsation then there will be a greater sense of self-wonder & self-empowerment, which yields self-assurance and cuts down on imbalanced action.

Over the last few months I've developed a very clear path in energy:

• Begin by Exploring Passive Organic Energy through Yin and Pranayama
• Gather Active Muscle Energy with Dynamic Movement, Strength-Oriented Conditioning, etc.
• Find Balance & Trust with Passive Muscle Energy Combined with a Celebration of Active Organic Energy using Vinyasas, Traditional Standing Postures, Arm Balances, and a Pinnacle Pose

So far feedback is very good.  Students leave very happy.  They say they feel better than the previous way in which I organized things.  There seems to be a greater sense of clam and less need for achievement.

I look forward to seeing how this evolves over time.

Align & Flow Sequence: Wild Thing

9:30am Align & Flow 75 Minute Class at Binghamton Yoga with Focus on Breath & Movement

Centering

Start Seated on Blankets
Find Neutral Pelvis & Loosen Head Neck & Shoulders
Ohm Ohm Ohm

Introspective Aligning

PT Slump Test --> Reverse Table Prep
   Stretch Legs Straight, Interlace Hands behind Head, Tilt Chin to Chest & Roll Toward Knees
   Place Hands Behind Blankets, Fingers Mildly Out & Open, Then Lift Chest Leaving Butt Down

Come to All-Fours w/ Blanket Under Knees
Move Both Knees to One Side then Sit Hips Across Mat Other Way for Yin Side Sit

Long Reach Puppy Dog
Thread Needle & Twist on Both Sides

Stand on Knees for Gate Posture (Parighasana)
Open --> Closed Both Sides

Dynamic Movement

Come to Stand at Front of Mat

Sun-Ups


Over-Easies

   Folding Hands through Center and Bowing Forward
   Emphasis on Ease & Grace

Simple Namaskar Right Side with Anjanayasana and Sphinx
Simple Namaskar Left Side with Anjanayasana and Seal

Main Event

Standing Postures

Trikonasana --> Trikonasana --> Pavritta Trikonasana --> Pavritta Trikonasana
Parsvakonasana -->  Parsvakonasana -->  Pavritta Parsvakonasana -->  Pavritta Parsvakonasana
Prasaritta Padottanasana --> Goddess Hold

Swan Dive --> Anjanayasana --> Vira III --> Eka Pada Down Dog --> Plank Switch --> Other Side

Denouement

Swimming Dolphin Reps

Sit Back on Knees, Interlace Hands Behind, Tilt Back to Open Heart

Pull in Blanket & Blocks
Gate Open --> Closed    ....  Both Sides
Camel


Down Dog --> Eka Pada --> Flip Dog --> Wild Thing --> Vashistasana Variation --> Pigeon w/ Bolster .... Both Sides

Winding Down

Saddle Sit Lean Back on Bolster or Blankets

Shoulderstand --> Plow --> Fish

Half Spinal Twist

Closing

Savasana

60 Minute Flow Sequence: Six Part Class

Tonight I'll be teaching a 60 minute flow class at Binghamton Yoga studio.  It'll be divided into six parts:

1. Open to Grace
2. Muscle Energy
3. Flow
4. Floating
5. Expansion
6. Relaxing

These six parts loses mirror the five Universal Principles of Alignment popularized by John Friend and Anusara yoga.  To this day, I can't get over how well they fit with my practice.

Here's the class:

Open to Grace Chest Opener    2 Blocks & Blanket Side Psoas Stretch    2 Blocks Sphinx --> Seal Child's Posture Dragon Lunge Wrist Stretch	Muscle Energy Push Up Reps Rest Back on Knees Swimming Dolphin Reps Sit Back Clasp Hands Backbend Standing Squat Reps Lay on Ground Ab Roll Up Reps Ab Oblique Twist Reps Fish Roll Forward	Flow Tadasana Swan Dive to Uttanasana Anajanayasana - Right Back Ardha Down Dog - Left Up Plank - Leg Switch Ardha Down Dog - Right Up Anajanayasana - Right Forward Turn Sideways - Wide Leg Down Dog Tadasana Topling Tree to Vira III Variation Step Right Back to Anajanayasana Ardha Down Dog - Left Up Plank - Leg Switch Ardha Down Dog - Right Up Anajanayasana - Right Forward Float Forward to Vira III Variation
Floating Chest Opener w/ Partner Down Dog at Wall Walk Up Wall Handstand w/ Partner Alternative is Long Hold Dolphin	Expansion Slow Ashtanga Standing Sequence: Trikonasana --> Pavritta Trik Parsvakonasana --> Pavritta Parsvak Prassaritta Padottanasana Parsvottanasana w/ 2 Blocks --> Ardha Chandrasana --> Pavritta Ardha Chand	Relaxing Lay Back on Ground Long Hold Supta Padangustasana --> Pavritta Supta Pada Supported Shoulderstand --> Plow    with Block Supported Fish    2 Blocks & 2 Blankets Savasana