June 8, 2009

Tonight was the second session of Gentle Yoga, and this time, only two people came to practice.

I handed out sheets on pranayama and the 3 part Yoga Breath for everyone's notebooks.

I was also able to get the ipod and speakers going, so it was nice to have some music--I think it really added a lot to the hour.

We started in Tadasana.  Found our footing, so to speak.  Hands in Namaste, then allowed the hands to travel down to the Solar Plexis.

We did a bunch of warm-ups: washing machine, head rolls, shoulder rolls, shook it out like Jello.

Inhaled to Upward Salute, exhaled arms down and back, interlaced fingers, bent knees,  got a good stretch across the chest, then repeated to Upward Salute.  Repeated 3 times, then placed palms together in Upward Salute, looked up to the fingers, joined lower arms and pulled down to face, bent knees, brought hands into Namaste.

Release hands, and rolled down into Uttanasana, rolled up and shook it out.

Repeated twice.

Side Stretch on both sides, then stood and felt the breath for a few moments, Namaste.

Did some Tree Poses, and went through the variations, beginning with holding onto the windowsill and placing the balancing foot on the opposite ankle, then to a full Tree, growing leaves, then coming into Namaste.

Lots of wobbly trees!

I wanted to do this as partners, but there weren't enough of us.  Instead, I did the Tai Chi move, inhaling opening out, exhaling pulling back, and we did that for quite awhile.  They really liked it.

Came into a Rock, then back to Garland, then rolled up onto the knees and rotated wrists.

Down to Table Top where we did Cat Bow, Cat Paw Stretch, back to Cat Bow, then Cat Paw Stretch on the other side.

Back into Garland, into Hero, up on knees and rotated wrists again.

Went back to Table Top and did a Cat/Cow series, moving at our own pace.

Came to lie on our stomaches in Crocodile.  Came up to Sphinx.  From here, directed them into Cobra, but it was too much--back to Sphinx, then Crocodile.  

Came back up to Puppy Stretch, then to Easy Pose.  Rolled up mats for greater comfort.

Practiced Bee's Breath for several minutes.  At first I thought this was a good idea, but I could only hear my voice and one other's--finally the other woman got it, seemed to be very difficult at first.

We meditated for several minutes, using the Lotus Mudra, then came to lie on our mats.

I brought Beanie Babies with me and explained that they were "Breathing Buddies", and if they wanted me to place one on their lower abdomen, just to give me the high sign.  They each wanted one.

I guided them through a progressive relaxation, then read a beautiful Thich Nhat Hanh poem about the breath.

We then lay in silence in Savasana.