Tucker's Gentle Yoga Class 2.22.08

Tucker asked me to teach her class for the next two Fridays, so I decided to come to her class to practice. It felt so good. I love moving slow and deliberate in the poses. Her teaching is very thorough, and it has a flavor of Iyengar style yoga, which was my very first taste of yoga, back in 1996.

This is my version of her sequence today (I'm sure that I'm leaving some things out...we did a lot in the 90 minutes!).

*virrasana- seated meditation on a block.
*easy spinal twist (both sides)
*transition to all fours- lengthen thru the back of legs

*supported resting pose to stretch the low back.
bolster perpendicular to the torso. rest shoulders on the earth.
folded blanket to support the head. deep back bend.

*gentle bridge pose- tailbone/breath awareness
remove bolster. rest on back.

*knees to chest- rock/wobble, hold under knees or on shins.
bring one knee to chest and keep the opposite bent, sole of the foot on earth.
change sides

*strap work- suptapadangustasana
bend and straighten one knee (opposite knee bent w/sole of foot on earth)
externally/internally rotate femur in hip-socket.
bring leg out to the side
inhale back to center and release.

*hip opener- supine on the floor
cross left foot over right knee, bring it out to the side.
easy twist to the right with block under right foot.
(repeat change sides)

*reclining extended mountain preparation
inhale lift arms to ceiling, exhale arms overhead
inhale arms to ceiling, exhale arms down along the side of the body.
flex toes toward face, streting the heels away from the body.

*easy windshield wiper twist

*block at the bar- forearm and shoulder stretch/awareness

*rope work/chairs at the wall
wrap strap around wrist, lean, rotate body towards mirror
stretch open shoulder
down dog at wall with rope around hip creece. hands on chair or floor.
come up

lean bootie against wall- forward fold/roll up
wall splat x2
interlace fingers- shoulder splat, walk feet back

*sit in chair- forward fold, roll up
hip opener- eye of the needle

*balance work
press toes to earth
lift, let tip toes touch
press off, balance knee to chest
(release- other side)

little tree pose
heel movement w/bent knee
coming forward and back

savasana
sit
namaste