Mastering Simplicity

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Mastering Simplicity #01

Key Moments:

Class introduction: 0:00
Observations and questions:   1:31:35
Iliopsoas and quadratus lumborum anatomy refresher slides:    1:45:00

Click here to download Donna's Class Plan #01

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Mastering Simplicity #2

Key Moments:

Class ends   1:35:03
Free movement ends   1:40:56
Observations and Questions Begins   1:40:57

Music suggestions: If you would like to practice to music and have access to iTunes or Spotify:

Hang Massive – “Luminous Emptiness” (album)

Free movement at end of practice: Hang Massive – Luminous Emptiness, “Moon’s Reflection” (track)

Download Mastering Simplicity Class Plan #02
Download The Figure-8-Loop Guide
Download the Ayur Mantra
Download All Is Beautiful - Navajo

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Mastering Simplicity #3

Key Moments:

Class introduction - 0:00
Observations and questions- 1:31:35
Iliopsoas and quadratus lumborum anatomy refresher slides-  1:45:00

Download Mastering Simplicity Class Plan #03

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Mastering Simplicity #4

Key Moments:

Class begins with brief introduction to the theme    0.00
Discussion begins    1:30:19

Resources for this Class:

1. Stride Length Predicts Adverse Clinical Events in Older Adults: A Systemic Review and Meta-Analysis, Ibadete Bytyci and Michael Y Henein, Journal of Clinical Medicine, 2021 June; 10 (12):2670

2. Aging and Gait Function: Examination of Multiple Factors that Influence Gait Variability by Hope E. Gamwell, Seaer O. Wait, Jackson T. Royster, Brody L. Ritch, Sarah C. Powell, and Jared W. Skinner, Gerontology and Geriatric Medicine, 2022 Jan-Dec; 8:23337214221080304

3. Gait Speed Reveals Clues to Lifelong Health by Stephanie Studenski, MD, MPH,  JAMA Netw Open, 2019: 2 (10):e1913112. Doi10.1001/jamanetworkopen.2019.13112

4. YogaUOnline has a relatively short course called Gait, Posture, and Longevity: Movement Mastery for Optimal Health by Dr. Emily Splichal. https://yogauonline.com/lessons/overview-416/

Download Mastering Simplicity Class Plan #04

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Mastering Simplicity #5

Key Moments:

Class ends and discussion begins  1:36:23

Download Mastering Simplicity Class Plan #05

Link to Vibram shoes

This is the original company that makes the FiveFinger shoes with Vibram soles. I recommend the V-Run as it has added support in the sole. It is usually recommended to buy a size larger than your normal shoe. This is especially important if your second toe is longer than your big toe. I don’t recommend the ones with Velcro closures as the Velcro can catch on wider yoga pants, damaging the material. They are developing new lines all the time. The KMD EVO Women’s shoe looks to have even more arch and sole support than the other models.

Visit Vibram FiveFinger Shoes

How to Work with the 5 Prana-Vayus in Practice, by Jeanne Heileman, Yoga International (an article)

Read this article

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Mastering Simplicity #6

Additional Props:

- A second bolster
- 1-2 chairs
- a wheat bag (or a rectangular bag of rice)
- hand towel
- 2-3 blankets
- eye bag

Key Moments:

Welcome and Introduction: From beginning

Experiential:

1. Supported Seated Forward Bend (Salamba Sukhasana)  
        - Seated on a Chair     00:09:15
        - On the floor               00:16:06
2. Supported Wide-Angle Pose (Salamba Upavistha Konasana)    00:27:30
3. Supine Bound Angle (Supta Baddha Konasana)       00:36:44
4. Supported King of the Pigeon Pose (Salamba Rajakapotasana 0)  
        - On the Chair     00:49:29
        - On the Floor      00:54:00
5. The Great Rejuvenator (Viparita Karani)    01:01:23
        - Spinal Therapeutic Version     01:06:09
6. Relaxation/Yoga Nidra     01:15:26

Music suggestions: Living Room Songs by Olafur Arnalds (Set each track to repeat twice; this album is very soothing for quiet practice)

Mastering Simplicity: Class Plan #06

Note:

Due to poor audio quality in the recording of the original class, the class was re-recorded.

Consequently, there is no recording of the post-class discussion. 

However, if you have questions for Donna or others, or comments about the class, please share those on Connect using the link below.

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Mastering Simplicity #07

Recommended Props for this Class:

• 2 bolsters (if you don’t have two, have some extra blankets at hand)
• 3 blankets
• 2 bath towels (one of which is soft and plush)
• a washcloth
• yoga block
• eye pillow

Key Moments:

Welcome and Introduction: From beginning    0.00

Experiential:

1. Setup for Sedating (Supported Child's Pose)    00:08:03
2. Alternative setup for Sedating (Easier on the knees -  Downward facing Savasana)    00:12:42
3. Setup for Stimulating (Rolling Brook Pose)    00:25:53       -   Engagement       00:33:49
4. Setup and engagement for Balancing/Neutralizing  (Side-lying restorative)    00:50:13
5. Relaxation (Supported Savasana)     01:11:09
6. Self-Guided Yoga Nidra     01:18:26

Class review:    1:38:09

Music suggestions: Living Room Songs by Olafur Arnalds (Set each track to repeat twice; this album is very soothing for quiet practice)

Download Mastering Simplicity: Class Plan #07

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Mastering Simplicity #08

Recommended Props (Additional)

• Hand Towel + 3 rubber bands

• Yoga Block

Key Moments:

Class ends & Observations and Questions Begins 1:37:51

Recommended Music for Spinal Flossing

• Ayub Ogada, En Mana Kuoyo, Track 1: Obiero and Track 3: Wa Winjigo Ero

Music for Standing Practice Flow

• The Light Meeting by Matt Bingham, Inward, All Tracks

You might also like Matt Bingham’s:

Music in the Calm Before, All Tracks

Download Mastering Simplicity Class Plan #08

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Mastering Simplicity #09

Key Moments:

    Introduction  0:00

Experiential practice begins 

    Centering: 05:52

    Warming Up: Constructive Rest Position (CRP)    12:01
         - Knee Circles    15:41
         - Knee Figure Eights: Side to side  19:46
         - Knee Figure Eights: To & fro    21:48

         - Return to CRP    24:32

         - Hands behind the head    25:40
         - CRP into rotation    28:36

         - Full Body Pandiculation    34:29
         - Bumble Bee Breathing    38:13

    Active practice

         - Kneeling into Sage Pose 1    45:11
         - Quadratus Lumborum Release    46:41
         - Locust Pose    1:02:00
         - Cat Pose    1:13:39
         - Downward Facing Dog    1:16:53
         - Child's Pose    1:18:55
         - Open Practice     1:20:11
         - Corpse Pose    1:21:12

Observations and discussion 1:28:52

Download Mastering Simplicity Class Plan #09

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Mastering Simplicity #10

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Centering: 08:51

    Warming Up: 
         - Extended Child’s Pose (Balasana).    25:20
         - Twisted Child’s Pose (Parvrtta Balasana).     28:07
         - Wrist Release in Kneeling    30:14

      Active practice:

         - Cow Face Pose (Gomukasana).   33:22
         - Sage Pose One (Marichyasana I)   43:03
         - Swimmers Pose    51:48     
         - Revolved Belly Pose (Jathara Parivarttanasana).    1:13:45
         - Bridge Pose  (Setu Bandhasana).   1:18:28
         
         - Relaxation    1:20:02

         - Three Part Mediation  1:24:21

Observations and discussion

         - Transition into everyday life     1:38:21

Download Mastering Simplicity Class Plan #10

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Mastering Simplicity #11

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Centering: 08:58

    Warming Up: 
        - Spinal Extension    12:40

      Active practice:

         - Spinal Rolls    28:36
         - Horseperson's Flow (Utkatasana Vinyasana)    36:13
         - Sun Salutation (Suryanamaskar)    42:25
         - Cobra Pose (Bhujangasana)    51:43
         - Sun Salutation into Standing Postures   53:00
         - Warrior Pose One Flow (Virabhadrasana I Vinyasana)
           into Revolved Triangle (Parivrtta Trikonasana)    1:07:13
         - Half Bow Pose Flow (Ardha Dhanurasana Vinyasana)    1:16:32

      Relaxation

        - Constructive Rest Position    1:26:51
         - Bridge Pose    1:29:00
         - Corpse Pose    1:30:20

Observations and discussion

         - Transition into everyday life     1:34:28

Download Mastering Simplicity Class Plan #11

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Mastering Simplicity #12

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Centering: 05:27

    Warming Up: 
        - Prone Half Butterfly with MR Ball and variations    16:07   

     Active practice:

        - Cobra Pose (Bhujangasana).   35:38
        - Constructive Rest Position     40:20
        - Feldenkrais Pelvic Clock.       47:44
        - Bridge Pose  (Setu Bandhasana).   1:07:35
         
        - Relaxation - Yoga Nidra     1:10:55
          Key Steps
             - Out
             - In
             - Body
             - Breath
             - Being
             - Return     

    Observations and discussion

        - Transition into everyday life     1:31:07

Download Mastering Simplicity Class Plan #12

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Mastering Simplicity #13

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Centering: 06:53

    Warming Up: 
        - Shoulder release from Hero's Pose (Virasana)    16:07   
        - Thunderbolt Pose (Vajrasana)     16:22
        - Spinal Extension     21:28
        - Thoracic Extension     23:13
        - Cicada Rubs     24:42

     Active practice:

        - Cat Pose (Marjaryasana)   27:27
        - Downward Facing Dog (Adho Mukha Svanasana)    41:46
        - Shoulder Clock    43:41
        - Half Dog (Ardha Svanasana)    51:05
        - Standing lunge     54:57         
        - Horseperson’s Pose Flow (Utkatasana Vinyasana)     57:39
        - Locust Pose (Salabhasana)     1:03:03
        - Revolved Belly Pose (Jathara Parivartannasana)     1:16:39
        - Bridge Pose (Setu Bandasana)     1:23:03
        - Corpse Pose (Savasana)     1:28:00                      

    Observations and discussion

        - Transition into everyday life     1:28:05
Download Mastering Simplicity Class Plan #13

Download the Class #13 Anatomy Handout

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Mastering Simplicity #14

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Centering: 11:19

    Releasing & Lengthening: 
       - Spinal Oscillation 17:47
       - Revolved Belly Pose (Jathara Parivartannasana)     32:18
       - Bridge Pose (Setu Bandhasana)   37:46

    Active practice:

       - MR Ball Core strengthening  41:55
       - Cat Pose (Marjaryasana)  57:09
       - Downward Facing Dog (Adho Mukha Svanasana)    1:03:59 
       - Locust Pose (Salabhasana)    1:07:07
       - Corpse Pose  (Savasana)    1:17:21         
       - Side-Angle Pose (Parsvakonasana)    1:19:52
       - Warrior One Flow (Virabhadrasana I )   1:23:49
       - Revolved Side Angle (Parivrtta Parasvakonasana)   1:28:53
       - Mountain Pose (Tadasana)    1:30:46  
       - Corpse Pose  (Savasana)    1:32:10  

Observations and discussion

       - Transition into everyday life     1:39:39

Download Mastering Simplicity Class Plan #14

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Mastering Simplicity #15

Key Moments:

    Introduction 0:00

Experiential practice begins 

 Centering:

     1.   Mountain Pose (Tadasana)    10:09

 Warming Up: 
     2.   Spinal Rolls X5     12:00

Active practice:

     3.   Split Stance Balance (with eyes closed) X2 15-30 second stays    16:42

     4.   Walking Asana in Tree Pose Flow (Vrksasana Vinyasana) X2     22:22

     5.   Horseperson’s Flow (Utkatasana Vinyasana) X3    29:05

     6.   Cat Pose (Marjaryasana)       32:05
      - Cat Circles.
      - Diagonal Cat. Repeat on each side X3.
      - Downward Facing Dog (Adho Mukha Svanasana) for 3-5 
      - Away from Midline. Repeat X3.
      - Downward Facing Dog (Adho Mukha Svanasana) for 3-5 breaths
      - Cactus Arm. Repeat X3.
      - Downward Facing Dog (Adho Mukha Svanasana) for 3-5 breaths

     7.   Upward Puppy Spiral X5    38:30

     8.   Sun Salutation (Suryanamaskar) (Variation A, B, C)    45:17

     9.   Walking Asana into lunge into Warrior Two Pose (Virabhadrasana II)   51:43

     10. Tree Pose (Vrksasana) into Warrior Two Pose (Virabhadrasana II) sequencing into Side-Angle Pose (Parsvakonasana)    56:26

     11. Inserting Eagle Pose (Garudasana)   1:01:16

     12. Triangle Pose (Trikonasana) with hand on top of thigh, trunk active into Half-Moon Pose (Ardha Chandrasana)    1:02:05

     13. Warrior One Flow (Virabhadrasana I Vinyasana) X 3 into Revolved Triangle Pose (Parivrtta Trikonasana)   1:03:12

     14. Wide Stance Forward Bend (Prasaritta Padottanasana) with support under the head.    1:06:50

Relaxation:

     15. Supine Big-Toe Pose (Supta Padangusthasana) from Constructive Rest Position    1:15:17

     16. Bridge Pose (Setu Bandhasana) X3     1:23:54

     17. Corpse Pose (Savasana) 15 minutes     1:25:51

Observations and discussion

      Transition into everyday life     1:34:06

Download Mastering Simplicity Class Plan #15

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Mastering Simplicity #16

Key Moments:

    Introduction 0:00

Experiential practice begins 

 Centering:

     1.   Mountain Pose (Tadasana)    9:59

 Releasing & Lengthening: 
     2.   Shoulder Clock at the Wall     12:25

     3.   Half-Dog Pose (Ardha Svanasana)     20.22

Active practice:

     4.   Split Stance Balance     28:30

     5.   Tree Pose (Vrksasana)    32:22

     6.   Split Stance Balance     35:16

     7.   Eagle Pose (Garudhasana)     35:45

     8.   Horseperson’s Flow (Utkatasana Vinyasana)     37:46

     9.   Sun Salutation (Suryanamaskar)     40:45

     10. Flank Pose (Parsvottanasana)     51:00

     11. Revolved Triangle Pose (Parivrtta Trikonasana) X2    56:09

     12. Wide Stance Forward Fold (Prasaritta Padotanasana)    

     13. MR Ball or Oov Core strengthening  1:03:27

     14. Supine Big-Toe Pose (Supta Padangusthasana)    1:06:50

Relaxation:

     15.  Corpse Pose (Savasana)      1:25:01

Observations and discussion   1:32:34

      Transition into everyday life    

Download Mastering Simplicity Class Plan #16

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Mastering Simplicity #17

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Releasing and Lengthening

1. Feldenkrais Revolved Belly Pose Sequence (Jathara Parivartanasana)  09:38
2. Supported Side-Lying    34:46
3. The Great Rejuvenator (Viparita Karani)    48:40 
4. Yoga Nidra    1:03:11

Observations and discussion

       Transition to Everyday Life    1:24:07

Resources
Download Mastering Simplicity Class Plan #17

Download the Willingness to Rest by David Whyte

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Mastering Simplicity #18

Key Moments:
    Introduction 0:00
Experiential practice begins 
    Centering

      1.  Mountain Pose (Tadasana)   12:39

    Warming Up
       2.  Figure-8 Loop warm-ups   17:59
       3.  Spinal Rolls (with or without block)    24:27
    Active
       4.  Horseperson’s Flow (Utkatasana Vinyasana)    29:47 
       5.  Cat Pose (Marjaryasana)    35:52
       6.  Cow-Face Pose Flow (Gomukasana Vinyasana)    39:37

                 7.  Downward Facing Dog (Adho Mukha Svanasana)  42:54
                 8.  Mountain Pose (Tadasana)     46:36
                 9.  Side-Angle Posture (Parsvakonasana) x2    46:50
                10. Warrior Two (Virabhadrasana II)   48:04
                11. Warrior One Flow (Virabhadrasana I Vinyasana) x2   52:33
                12. Supported Wide Stance Forward Bend (Salamba Prasaritta Padotanasana)    1:09:10

  Relaxation
       Transition to Everyday Life    1:12:12
   Resources
      Download the Ayur Mantra
      Download Mastering Simplicity Class Plan #18
      Rilke- How Surely Gravitys Law
      Download the Characteristics of Collapse, Prop and Yield

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Mastering Simplicity #19

Key Moments:

    Introduction 0:00

Experiential practice begins 

    Centering  

      1.  Exploring Rotation  13:03

    Warming Up

      2.  Shoulder Release    18:51
      3.  Constructive Rest Position
              - Spinal Flossing    21:30
              - Neck Rotations    32:20
              - Cicada Rubs Its Wings    35:20
              - Shoulder Circle    37:47
    Active
      4.  Bridge Pose (Setu Bandhasana)   41:23
      5.  Revolved Belly Pose (Jathara Parivartannasana)   45:12
      6.  Nose/Neck Figure-8’s  49:57
      7.  Upward Puppy Spiral (Urhva Mukha Svanasana Spiral)   56:45
      8.  Locust Pose (Salabhasana)  
             - Tennis ball diagonal switch    1:09:23
             - Tennis ball change-over   1:11:15
      9.  Sage Marichi One (Marichyasana I)   1:12:49

    Relaxation   1:18:49

Observations and discussion

       Transition to Everyday Life    1:30:00

Resources

Download Mastering Simplicity Class Plan #19

Download Locust Pose Prep with Donna Farhi and Colleague

Download Beginners Chaturanga Dandasana

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Mastering Simplicity #20

Key Moments:

    Introduction 0:00
       - We age from the feet up
       - The importance of Balance
       - Balancing with eyes closed

Experiential practice begins 

    Centering  

      1.  Sitting in a Kneeling position   15:02
      2.  Squatting     19:027

    Warming Up

      3.  Foot Release with Tennis Ball: Standing in Mountain Pose (Tadasana),    23:54
      4.  Bunion Twist Correction/Prevention    30:55
             
    Active
      5.  Split Stance Balance: Standing in Mountain Pose (Tadasana)  35:29
      6.  Single calf raises  39:12
      7.  Kneeling Ankle Pumps   42:44
      8.  Horseperson’s Flow (Utkatasana Vinyasana)    45:44
      9.  Walking Asana into Tree (Vrkasana Vinyasana)    53:19
      10. Downward Facing Dog (Adho Mukha Svanasana)     
      11. Downward Facing Dog to Lunge     1:05:16
      12. Side Angle Pose (Parsvakonasana)     1:08:02
      13. Half Moon Pose (Ardha Chandrasana)      1:14:46
      14. Revolved Belly Pose (Jathara Parivartannasana)    1:21:51
      15. Upward Foot Extension (Ubhaya Padasana)     1:26:33
      16. Corpse Pose (Savasana)     1:27:54

Observations and discussion

       Transition to Everyday Life    1:30:00

Resources

Download Mastering Simplicity Class #20

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Mastering Simplicity #21

Key Moments:

Introduction 0:00

Experiential practice begins 

Centering  
      1.  Body Weather Reading  11:12

   Warming Up
      2.  Shoulder Release from Child’s Pose + option    22:16
      3.  Prone Prostration     24:11
      4.  Prone Prostration     26:19

    Active
      1.  Upward Puppy Spiral   30:05
      2.  Supported Cobra (Bhujangasana)   35:57
      3.  Downward Facing Dog (Adho Mukha Svanasana)   38:49
      4.  Mountain Pose (Tadasana)     42:38
      5.  Figure-8 Loops (primary and lateral)      44:00
      6.  Horseperson’s Flow (Utkatasana Vinyasana)    49:49
      7.  Tree Pose (Vrkasana)    57:29
      8.  Sun Salutations (Suryanamaskar)    59:51
      9.  Side Angle Pose (Parsvakonasana)    1:07:07
     10. Warrior One Flow into Revolved Triangle on the third round. (Virabhadrasana I Vinyasana into Parivrtta Trikonasana)    1:11:35
      11. Passive Back Bend    1:20:22

    Relaxation  
      12.  The Great Rejuvenator (Viparita Karani)   1:21:09
      13.  Corpse Pose (Savasana)    1:24:03

Observations and discussion
       Transition to Everyday Life    1:30:00

Resources

Download Restorative Reset Handout

download id="16702109"]

Download Mastering Simplicity Class Plan #21