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CLASS PLAN BASICS: May 29, 2010

Theme: Trust, Trust is spiritual maturity, Trust is Healing

Focus: Hips, Hamstrings

OPENING

On Back with blanket under legs

Bridge tilts

Pigeon Twist to Supine Pigeon to Pigeon Abs

Savasana

Side 2

 

WAVE 1

Roll up to seated left leg in front

Cat/Cow seated

*Fists of Fire pulsation option to lift feet off ground modified boat

Seated Twist, other side

Twist/Side Bend

Boat to Twisted Boat

Lie down

Cobbler Abs, Supine Twist

Side 2 right leg in front seated

 

WAVE 2

Supine Lunge (half happy baby

Supine Cobbler, Cobbler Abs

 

WAVE 3

Roll up

Boat variations (Twist it this time)

Malasana

Forward Fold

Half Salutes (optional)

 

WAVE 4

Warrior A

Pyramid Flow together with half salute arms

Prasarita

Side 2

 

CLOSING

From Prasarita

Forward Fold

Squat, Garland Pose knees together

Transition to Supine: Sideways childs pose curled into ball

Supine Twist arms at T, both sides

Supine child’s pose

Savasana (with blanket under legs as an option)

OPENING

Handstand at wall

 

WAVE 1 – Mandala Namaskar

Mountain
hallf Moon A

Yoga Mudra FF

Chair arms up

FF

Standing Splits

Revolved Lunge

Prasarita (hold leg feel twist)

Standing Splits left leg

Forward Fold

K2 Mountain, Half Moon A hand behind head, Yoga Mudra FF, Chair, FF, Standing Splits

Pyramid

Revolved Triangle

Pose of Shiva K1 Twists, K2 side bends hand behind head, Breath of Fire, Fire Mudra

Prasarita

1 leg downward dog, external rotation

Basic vinyasa

Dog

Walk to FF

Begin side 2

 

WAVE 2

From 1 leg downward dog, external rotation right leg

Core Plank, 2 times

High Lunge

Arms high, bend knee headrest arms

Flying lunge

Hands to heart

High twist

Open arms

Cartwheel down

Inhale plank prep

Exhale core plank

Inhale 1 leg plank

1 leg basic vinyasa

Side 2

 

WAVE 3

Lunge

Quad stretch

Sunbird

Cow

Pigeon

Dolphin

Pose of the Heart

Bow

 

WAVE 4:

Closing practice

 

CLASS PLAN LEVEL 2:  May 25, 2010

Peak Poses: Bow Pose, Wheel, Tripod Headstand to Half Moon B, Downward Facing Bow to King Dancer, King Dancer

Key Points: Shins in Thighs Out with Arms, Backbend focus

Theme: Power of Intention, I FEEL GOOD, Video of Jessica

 

OPENING

Vajrasana on block

Sankalpa all the way up

Cow face arms, side bend

Neck stretch                                                                          

Side 2

Dog

 

WAVE 1

Plank belly Plank Dog 3-5 x’s

1 leg dog core plank to half plank Chatarunga

Kneeling side plank dip to Chatarunga

Open to Kneeling half bow

Core plank, 3 part plank

Basic vinyasa

 

WAVE 2

Half (Low) Lunge

Revolved Lunge to Parsva (side) lunge

Transverse lunge

Prasarita

Basic vinyasa

 

WAVE 3 – Mandala Namaskar I from Shiva Rea

INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog)

EXHALE – Anjaneyasana (Lunge)

INHALE – Parsva Anjaneyasana (Side Lunge)

EXHALE – Skandasana (Transverse Lunge)

INHALE – Ardha Anjaneyasana (Low Lunge)

EXHALE – hands down

INHALE – Ardha Plank (1 legged Plank)

EXHALE -- Chaturanga Dandasana

INHALE -- Urdhva Mukha Svanasana

EXHALE -- Chaturanga Dandasana

INHALE -- Plank

EXHALE -- Adho Mukha Svanasana

 

WAVE 4

1 Leg Dog left leg

With Right leg step into Half Moon B

Half Bow variation to King Dancer to Downward Facing Bow to Standing Splits

Basic Vinyasa

Dog Pose

Jump to Malasana

PEAK – Tripod Headstand to Half moon B

Jump Back basic vinyasa

Side 2

 

WAVE 5

Pigeon

Quad stretch

Half Frog on belly

Quad stretch

Side 2

Bow

Bridge then Wheel

 

CLOSING

Supine twist, Apanasana, Supine Cobbler, Savasana

Theme: CELEBRATION!

WAVE 1

On Belly, Gecko

Child’s pose

Vajrasana

Flow1: Vajrasana Mudra high, exhale child’s pose, inhale table, exhale dog, inhale table, exhale child pose

Flow2: Vajrasana Mudra high, exhale child’s pose, inhale cobra, exhale dog, inhale table, exhale child pose

Flow3: Camel Mudra high, exhale child’s pose, inhale cobra, exhale dog, inhale table, exhale child pose

From Dog pose, inhale plank, exhale 1 leg dog, inhale plank, exhale 1 leg dog, inhale plank, exhale basic vinyasa

Inhale prepare, exhale jump Forward Fold

 

 

WAVE 2

Half Moon A

Half Sun Salute A

Jump basic vinyasa

1 leg dog

Low lunge half moon A, Yoga Mudra

Basic vinyasa

 

WAVE 3

Repeat above high lunge from Yoga Mudra Warrior 3, standing splits, forward fold, inhale repeat half moon A and as above

 

WAVE 4

Lizard

Side Angle

Shiva Pose with Eagle arms

Humble Warrior with Eagle arms

Warrior 3 Eagle arms

Forward Fold

 

WAVE 5

Seated half cow half forward fold

Standing cow

Eagle

Forward Fold

 

CLOSING

Malasana

Seated Cobbler with Eagle Arms

Supine Pigeon

Supine Pigeon Abs with Eagle Arms

Supine Child’s Pose

Savasana

 

FOCUS:
Physical – Twists

Philosophical – No more procrastinating, take action now

 

OPENING
On back supine cobbler

Cobbler abs

Jathara partivatanasana twist

Pigeon abs

Pigeon twist

More Pigeon abs

Roll up to Forward Fold

 

WAVE 1

Inhale Mountain

Exhale backbned

Inhale Mountain

Exhale Forward Fold

Inhale Monkey

Exhale Ball Pose

Inhale Mountain begin again

 

WAVE 2

Sun Salute A

 

WAVE 3

Chair Tip Toe Chair

Basic Vinyasa

1 Legged Downward Dog

Inhale High Lunge

Exhale Flying Lunge

Inhale Prayer Lunge

Exhale High Lunge Twist Hands in Prayer

Inhale High Lunge Twist Arms in T

Exhale Warrior B

Inhale Reverse Warrior B

Exhale through Basic Vinyasa

Chair Tip Toe Chair Twist

 

WAVE 4

Chair Tip Toe Twist
Side Crow

Crow

Jump Back

Basic Vinyasa

Jump to Seated, lie down more ABS

Roll up Forward Fold

 

WAVE 5

Chair to Crane

Pigeon Chair Twist

Crane to Warrior 3

Wave 2 flow with K2 Full Prayer Twist

Basic Vinyasa

Side 2

 

WAVE 6

Jump to seated

Seated Pigeon, twist it

Double Pigeon or supine

Arm balance Yogi Dandasana

Double Pigeon

Cobbler

Upavista Parsva variation

 

CLOSING

Supine Cobbler

Bridge or shoulderstand

Savasana

OPENING
Sphinx - Cat/Puppy tilt Child's pose  

WAVE 1

Vajrasana or Camel with eagle arm flow open and close then pulse up and down flossing shoulders

Table Thread Needle dynamic then hold

Side 2 Vajrasana/Camel with eagle arm flow  

WAVE 2

Chair to Mountain with Eagle arm flow (open arms t in chair, eagle arms mountain backbend) Urdva Hastasana arms up over head Crane Warrior A with eagle arms Flow: 3 x's up and over with eagle arms to tap knee fold; Star pose; Prasarita with yoga mudra, Warrior B with eagle arms (other arm under) to Pose of Shiva hold Half moon A with leg lift progressive side to side Eagle pose full expression hold (first time right foot, second time stand on left foot) Step to front of mat Side 2  

TRANSITION Tip Toe Pose Squat  

WAVE 3 Broken Toe Pose

Table

Bharavajrasana

Ardha Matysendrasana Right

Bharavajrsana Twist

Side 2 Bharavajrasana Ardha Matysendrasana Left Bharavajrsana Twist  

TRANSITION Lie on side  

WAVE 4

Open to Supine upward facing twist

Supine Cow Face pose (like eagle legs)

Core Cultivation Eagle legs with Eagle arms

Eagle Twist Side 2  

CLOSING

Apanasana (Supine Child's Pose)

OPENING Mountain Chair arms up MOuntain wiht prana hasta mudra (flow this) WAVE 1 Hridaya Namaskar with same Prana Hasta Mudra arm flow WAVE 2 Chair with eagle arm flow Crane Warrior 1 with eagle arm flow 3 times with prana mudra hold Star Prasarita with yoga mudra Warrior 2 to Reverse Warrior 2 Revolved Lunge Half Splits Low Lunge Sun bird to 1 leg cat to hold Sunbird Table pose of heart Dolphin Dolphin plank to 1 leg Frog Dog 1 leg dog Standing splits Pyramid to revolved to revolved half moon hold foot WAVE 3 Sun Salutation C WAVE 4 Twist chair to Sun Salutation C Tiwst lunge WAVE 5: Drop Back Fun Techniques Standing Cobra with partner Walk down wall from standing Use bricks under hands to lift to wheel Walk up wall from bricks Feet at wall, walk over from wheel into Forward Fold WAVE 6 Downdog FF Turn around 360 Down Dog Standing split with wall Quad breather with wall Pigeon full expression Standing splits with wall Handstand with wall Side 2 CLOSING Pigeon Janu Sirsasana wide legged Ardha matsyendrasana Bharavajrasana Side 2 Supine twist, twist other side Apanasana Savasana

OPENING WAVE

Lie on mat roll long to long Roll to side Bharavajrasana sit right hip: sidebend, twist

Pigeon right inhale/exhale 5 breath hold

Plank to basic vinyasa

Down Dog

Bharavajrasana sit left hip (side 2 begins)  

WAVE 1 Repeat above and add on Pigeon 1 breath I leg dog to core plank Pigeon hold 4 breaths Same as above side 2  

WAVE 2 Repeat above and add on, variety Pigeon 1 breath 1 leg dog to twisted plank Parsva vascistasana 2 Pigeon hold 3 breaths Basic Vinyasa, side 2  

TRANSITION Malasana Forward Fold tick tock back and forth Crow Basic Vinyasa  

WAVE 3 MANDALA

I leg dog Open Hip 1 leg dog Close Hip 1 leg dog Twisted Plank Parsva Vascistasana 2 1 Leg Dog Low lunge to Side Lunge Transverse Lunge pulse side to side Quarter turn to Left foot 1 leg dog, jump switch 1 leg plank, basic vinyasa 1 leg dog, jump switch to core plank to hops 3-7 times Mandala Namaskar same leg again flow through  

TRANSITION

Krama 1:  Jump FF Mountain Half Moon A Prana mudra arms (last time lift leg up sideways)

Krama 2: Hold wrist half Moon A, step foot behind like cow legs, to crane to eagle to eagle chair twist Then side 2 left leg begins  

WAVE 4 1 leg dog, flipped dog, twisted plank, parsva vascistasana 2 Upavista Konasana Twisted upavista konasana Parsva upavista konasana Janu sirsasana Marychasana A Marychasana C Twisted Plank 1 leg dog, hop switches  

CLOSING:

Malasana

Cobbler

Pascimotanasana

Bridge with brick

Supported Shoulderstand

Savasana

CLASS PLAN LEVEL 1-2 FRIDAY MORNING MARCH 19, 2010 OPENING Supine Cobbler: breath Supine Cobber Abs: Double Pulse then single pulse Bridge Prep (knees bent) Single pulse then Double pulse Bridge Prep bring one knee above hip: lift head/shoulders singles then hold and twist Apanasana (alternate one knee to chest inhale extend supine mountain, exhale knee in) Single Leg Spinal Twist (hold) Supine Mountain Supine Child's Pose Abs with Block: arms and legs in "L" shape, give brick to feet lower, bring back up into pike position, give brick to hands lower (a few cycles) Supine Cobbler WAVE 1 Roll to the right Bharavajrasana (Mermaid): inhale side bend, exhale center, inhale kneeling Vasisthasana, exhale center (a few cycles) From the side mini Chatarunga: double pulse, then single Roll through center to do left Roll back to center for upward facing plank hold Upward Plank variations: 1 leg straight up and pulse like tricep dips, then extend from hip forward and hold 5 lower inhale/exhale, side 2 Malasana Forward Fold WAVE 2 Sun Salutation C (variation) Mountain hands inside out to Half Moon A extend leg in air for supported warrior 3, hold 5 Half Lunge arms up inside out hands to Half Moon A 3 times each side I Leg Dog Plank, Belly, Cobra, Lower Prep: turn toes under of right foot, left foot points, inhale to plank, exhale down dog splits left leg is now up Half Lunge arms up inside out hands to Half Moon A 3 times each side I Leg Dog Plank, Belly, Cobra, Lower Prep: turn toes under of left foot, right foot points, inhale to plank, exhale down dog splits right leg is now up WAVE 3 Down dog splits (1 legged dog) to 1 legged plank to Chatarunga to cobra to belly, toes under one leg, 1 leg plank other leg, down dog splits (5 x's) Table Thread the Needle dynamic (8-10 times from the core) then hold shoulder down to floor, come up Extend 1 leg back half spinal balance, extend opposite arm forward full spinal balance Flow: Spinal balance forward and back inhale, Lateral side to side spinal balance exhale (8-10 x's) Both hands down: Core Plank, Twisted Plank hold 5, 1 leg downward dog, open hip Flipped dog Side plank Plank Forearm plank Forearm plank thread the needle (8-10 x's) Sphinx Updog Downward Dog (side 2) WAVE 4 - DANCING WARRIOR 1008 VARIATION EXHALE–Adho Mukha Svanasana (Downward Facing Dog) INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog) EXHALE – Core plank INHALE – Revolved Lunge EXHALE -Parsva Anjaneyasana (Half lunge sideways facing) INHALE/EXHALE - Transverse Lunge INHALE – Half Lunge EXHALE – Half Splits INHALE - Half Lunge EXHALE - Revolved Lunge side 2 Begin side 2, go back and forth in half Mandala 3-5 x's End Salutation flows into next Half Lunge, Half Splits right Jump switch Half Lunge, Half Splits left Jump switch (3-5 x's) Dog **Catch up on basic vinyasa**3-5 x's 1. Reverse Vinyasa (Updog, Chatarunga, plank, dog) 2. Regular basic vinyasa WAVE 5 Walk to forward fold Malasana Upward Facing plank, circular flow into full Wheel Side to side or all the way around) End in Wheel (or bridge) Pause Wheel refinements (or supported bridge) CLOSING Bridge prep: Wrist, shoulder stretch (lift up, half cow face arm under body, lower on top, reach other arm over head, let knees twist away from center from arm being stretched) return, side 2 Supine child's pose Savasana

TAKE CARE OF EACH OTHER: CLASS PLAN LEVEL 2 MARCH 9, 2010 OPENING WAVE Child's Pose WAVE 1 Table Half Spinal Balance to Chatarunga once Open Kneeling Vasisthasana, Close Core Plank I leg down dog I leg basic vinyasa Puppy Child Puppy, Cat Dog Table Side 2 WAVE 2 Same as above this time Half Spinal balance to 3 times Chatarunga I leg dog to 3 variations of core plank including twist Side 2 WAVE 3 Table Half spinal balance to twist to lateral knee to elbow Dip once to Chatarunga leg remain up like Half moon B, Bow variation Core Plank 3 part core plank to twisted plank to Parsva Vasisthasana 2 Lizard Half splits Low Lunge Revolved Lunge Transverse Lunge I leg dog basic vinyasa Puppy, Child Side 2 WAVE 4 I leg dog right leg to basic vinyasa I leg dog left leg to basic vinyasa Alternate 3-5 times each Step left foot forward, jump switch DWI 3/4 Warrior A right leg is forward, humble warrior WAVE 5 Warrior A right yoga Mudra Prasarita yoga Mudra, eagle arms Transverse lunge Low lunge half splits low lunge twist High lunge twist, chair twist Chair Chair twist other direction, high lunge twist other side, low lunge twist Half splits Standing Splits Send leg forward, sit Marychasana C Janu Sirsasana Parsva Upavista Konasana Pigeon Dolphin plank - knee to shoulder Dolphin Child's pose Side 2: begin Warrior A left yoga Mudra CLOSING Headstand Seated meditation Savasana

CLASS PLAN LEVEL 2: MARCH 2, 2010 Theme: Yoga is not boring    

WAVE 1 (3 times) Dog pose Plank hold 5 Table Child Modified plank Cobra low Up dog Dog Walk dog  

WAVE 2 FF to malasana Up to half moon a each side Malasana to Crow hold 5 (Perform 3 times, 2nd krama tripod) Walk dog out  

WAVE 3 I leg dog hips closed inhale, hips open exhale, hips closed inhale (mini vinnie) 3 part plank (mini vinnie) High lunge, high twist DW2 (Dancing Warrior 2: Warrior A, Warrior B, Reverse Warrior B, Side Angle, Warrior B) Basic vinyasa, side 2  

WAVE 4 Jump forward fold Monkey, mountain, chair Half moon a hold wrist, cross legs Eagle Eagle to high lunge to high lunge twist DW 2 1 leg dog to plank 1 legged Core plank to 1 leg chatarunga 3 times Basic vinyasa 1 leg dog right leg again 3 part plank (koundi 1) Twisted plank to parsva vascistasana 2 - hold 5 Pigeon Ardha matsyendrasana Standing splits Forward fold, side 2  

WAVE 5 Chair to half moon A to eagle to pigeon chair agni mudra kalabhati breathing Eka pada galavasana to jump basic vinyasa Jump to half moon B Standing splits Arhda matys Cow side and twist Pigeon Twisted plank Upavista konasana side bend Marichyasana C 1/2 cow 1/2 seated forward fold Side plank exit,  Side 2  

CLOSING Shoulderstand eagle legs Eagle twist Supine Child's Pose Savasana!