August 10, 2009

Though it was really hot today, I managed to close the windows and shades early to the Goodyear Gallery,

which made a big difference this evening for our Gentle Yoga hour.

I had 4 people practicing tonight.  I asked what people might want, but no one was talkin', though M did say she had already done her PT, walked the dog and gone to the chiropractor--we all laughed and said, okay, just lay there!

We started in the Rock, and I directed them in a little pranayama.

Went to Table Top, did some  Cat/Cow, Thread The Needle, came into Garland, back to Table Top and then into the Rock.

We did this flow twice, then rolled up into Thunderbolt, rotated wrists, Namaste, then came to sit in Hero's Pose.  From here we did Side Stretches, stretched arms forward, up and back several times in Arms Rotations, using the breath, then brought them behind us, interlacing hands.  

Came into Yoga Mudra, released into the Rock.

Rolled up and came to sit in Easy Pose.  We did a series of Forward Bends, Chest Openers, Twists, then back to Forward Bend. Stretched the legs out in Staff Pose, and really breathed here, then tucked one foot in, opened the other leg wide and did Fore Head to Knee.  Went to opposite side, Fore Head to Knee, then opened both legs and just breathed deeply here.  Namaste.

From here, we rolled up half our mats, brought them to the wall and sat in meditation, with the Lotus Mudra.

I LOVE this mudra.

Brought the arms out straight in front, palms up, then brought the hands back in to rest on the upper chest, fingers outstretched, palms flat, in yet another mudra.  Then just sat.

We eventually made it back down on the mat and did a series of Alternate Knee to Chest, both Knees to Chest, inhaling and exhaling the knees open/closed, rocking side to side, brought the arms in Upward Salute, interlaced hands and turned them out for a super stretch, then brought the hands down beneath the head and did a bunch of Knee Rotations in both directions.

Opened the arms out to a T and did some nice Supine Spinal Twists, then deepened it by bringing the arm around and opening out again.  

Brought our arms and legs straight up, palms together, feet together and played with Happy Bug, then went into Happy Baby, rocking.

Then rested in deep Savasana.

I thought it was a really nice hour.  The only thing I keep meaning to do, and don't as often as I should, is check in with people, see how they are doing.  I also need to do more side stretching, which I don't do enough!

NEXT WEEK!