Vinyasa Sequence from the Heart

This week has been a difficult one. Problems in my personal life coupled with pressure at work to meet multiple deadlines have tested the limits of my stamina. And yet, despite my exhaustion, last night I taught a vinyasa class that came straight from the heart. I thought it might ruin the organic magic of the flow to write it down, but I received such positive feedback that I wanted to share with my friends and loved ones. Enjoy!

Child’s pose
Side stretches
Table top
Cat/cow flow
Core work (“table top open arm and leg” flow for obliques)
Down dog
Rag doll
Down dog

Low lunge (R)
Half split
Low lunge full expression
Low lunge twist
Standing split (gently)
Forward fold
Chair
Mountain
Plank
Cobra x 3
Vinyasa + repeat (L)

Sun A’s x 4-5

Low crescent/”Runner’s lunge” on tented fingers (R)
Airplane arms
Lightning bolt arms
Crescent lunge
Vinyasa + repeat (L)

Chair
Open arm twist (R)
Open arm twist (L)
Vinyasa

Warrior II (R)
Reverse warrior
Side angle/extended side angle
Warrior II
Low lunge twist (L hand to inside of R foot)
Side plank (L)
Vinyasa

Child’s + thread the needle (or inversion practice)
Dolphin
Down dog

Low crescent/”Runner’s lunge” on tented fingers (R)
Airplane arms
Lightning bolt arms
Crescent lunge
Open arm twist (L fingertips forward)
Open arm twist heart opener (R fingertops down L thigh, reach L fingertips up and back)
Crescent lunge
Warrior II
Dancing warrior (between reverse warrior and side angle)
Triangle
Balancing half moon (R)
Standing split
Forward fold, deepen
Mountain
Vinyasa
Chair pose
Chair twist (R)
Mountain
Tree x 2 (second time around, Standing figure four x 2)
Vinyasa + repeat (L)

Mountain
Laughter (30-45 seconds, out loud)
Vinyasa (with a smile)

Flip dog (R)
Low lunge (R)
Lizard lunge + variations
Lizard lunge twist
Down dog + repeat (L)

Pigeon (R)
Seated twist
Counter half-push-up
Repeat (L)

Bridge x 2
Supine cobbler’s
Waterfall

Svasana

Love After Love

Derek Walcott

The time will come
when, with elation
you will greet yourself arriving
at your own door, in your own mirror
and each will smile at the other’s welcome,

and say, sit here. Eat.
You will love again the stranger who was yourself.
Give wine. Give bread. Give back your heart
to itself, to the stranger who has loved you

all your life, whom you ignored
for another, who knows you by heart.
Take down the love letters from the bookshelf,

the photographs, the desperate notes,
peel your own image from the mirror.
Sit. Feast on your life.

 

further note to clark

Lucille Clifton

do you know how are this is for me?
do you know what you are asking?

what i can promise to be is water,
water plain and direct as Niagara.
unsparing of myself, unsparing of
the cliff i batter, but also unsparing
of you, tourist. the question for me is
how long can i cling to this edge?
the question for you is
what have you ever traveled toward
more than your own safety?

Schedule for the Week of April 24

I feel fortunate to be teaching so much this upcoming week. What a pleasure to share this practice with so many people.

April 24 @ 10:30am // YINyasa at Source Yoga
April 24 @ 12:00pm // Power-Vinyasa at Source Yoa
April 25 @ 6:00pm // Vinyasa Open Level at Source Yoga
April 26 @ 5:30pm // Slow Flow at Yoga Roots
April 26 @ 8:00pm // Yin at Source Yoga
April 28 @ 8:00pm // Vinyasa Open Level at Yoga Roots
April 29 @ 6:00pm // Vinyasa Open Level at Yoga Roots
April 30 @ 4:45pm // Slow Flow at Yoga Roots

If not now, when?

I Go Down to the Shore

Mary Oliver

I go down to the shore in the morning
and depending on the hour the waves
are rolling in or moving out,
and I say, oh, I am miserable,
what shall—
what should I do? And the sea says
in its lovely voice:
“Excuse me, I have work to do.”

I Happened to be Standing

Mary Oliver

I don’t know where prayers go,
or what they do.
Do cats pray, while they sleep
half-asleep in the sun?
Does the opossum pray as it
crosses the street?
The sunflowers? The old black oak
growing older every year?
I know I can walk through the world,
along the shore or under the trees,
with my mind filled with things
of little importance, in full
self-attendance. A condition I can’t really
call being alive
Is a prayer a gift, or a petition,
or does it matter?
The sunflowers blaze, maybe that’s their way.
Maybe the cats are sound asleep. Maybe not.

While I was thinking this I happened to be standing
just outside my door, with my notebook open,
which is the way I begin every morning.
Then a wren in the privet began to sing.
He was positively drenched in enthusiasm,
I don’t know why. And yet, why not.
I wouldn’t persuade you from whatever you believe
or whatever you don’t. That’s your business.
But I thought, of the wren’s singing, what could this be
if it isn’t a prayer?
So I just listened, my pen in the air.

Paradox

Jeff Dixon

The paradox of our time in history is that we have taller buildings but shorter tempers, wider freeways, but narrower viewpoints.
We spend more, but have less.
We buy more, but enjoy less.
We have bigger houses and smaller families, more conveniences, but less time.
We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.
We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.
We have multiplied our possessions, but reduced our values.
We talk too much, love too seldom, and hate too often.
We’ve learned how to make a living, but not a life.
We’ve added years to life not life to years.
We’ve been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor.
We conquered outer space but not inner space.

We’ve done larger things, but not better things.
We’ve cleaned up the air, but polluted the soul.
We’ve conquered the atom, but not our prejudice.
We write more, but learn less.
We accomplish less.
We’ve learned to rush, but not to wait.
We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.
These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships.
These are the days of two incomes but more divorce, fancier houses, but broken homes.
These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill.
It is a time when there is much in the showroom window and nothing in the stockroom.
A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete.

Reconnect with Movement and Breath

Looking for a way to connect mind and body, movement and breath? Join me for a class in the week ahead!

See you on the mat!

Queer and Trans Yoga Workshop

Saturday, January 30 // 1:30 – 3:30 PM
The Studio Cleveland
 // 1395 W. 10th Street, Suite 120 (East Bank of the Flats)

From the Supreme Court marriage equality ruling to the emergence of gender-neutral public restrooms, our country has taken great strides in recent months to confront issues of LGBTQ oppression. But there’s still work to be done.

Much of this work must happen at the individual and interpersonal levels. Indeed, only when we recognize and deconstruct our own biases can we work to eliminate the inequalities of our institutions, communities, and societies.

For some, this deeply personal work can happen in the yoga studio. That’s why I invite you to join my colleague and friend, Jacoby Ballard, E-RYT 500, who will host a Queer and Trans Yoga Workshop this weekend in Cleveland.

What You’ll Learn

  • Perspectives in LGBTQ issues, including an analysis of grief and isolation
  • Understanding the role of compassion in the healing process
  • Methods to integrate yogic postures, meditation, and somatic work toward healing and inclusivity

Join Us

About the Instructor

Jacoby Ballard, E-RYT 500, is a yoga teacher based in Upstate New York with over 17 years of teaching experience. He has taught Queer and Trans Yoga for over ten years in the form of weekly classes, workshops, conference presentations, and annual retreats. He is a faculty member at Off the Mat Into the World, serves on the Advisory Board of the Yoga Service Council, and in 2015 was lauded as a “Game Changer” by Seane Corn and Yoga Journal.

Thanks

W.S. Merwin

Listen
with the night falling we are saying thank you
we are stopping on the bridges to bow from the railings
we are running out of the glass rooms
with our mouths full of food to look at the sky
and say thank you
we are standing by the water thanking it
standing by the windows looking out
in our directions

back from a series of hospitals back from a mugging
after funerals we are saying thank you
after the news of the dead
whether or not we knew them we are saying thank you

over telephones we are saying thank you
in doorways and in the backs of cars and in elevators
remembering wars and the police at the door
and the beatings on the stairs we are saying thank you
in the banks we are saying thank you
in the faces of the officials and the rich
and of all who will never change
we go on saying thank you thank you

with animals dying around us
taking our feelings we are saying thank you
with the forests falling faster than the minutes
of our lives we are saying thank you
with the words going out like cells of a brain
with the cities growing over us
we are saying thank you faster and faster
with nobody listening we are saying thank you
thank you we are saying and waving
dark though it is