Saturday, April 7; 9:00 Soft Vinyasa

18 Peeps
No major constraints.
Saturday Mornings seem to be my most alive class lately. Everyone is in a good mood and happy to be there. Teaching is easy as all I need to do is reflect that joy.

I arrived with a plan to work on Twists and a new talk that I was trying to work out.
I wanted to further the conversation about our Sympathetic Nervous System Wiring and moving towards a global community. I will be trying to post a blog with threads of the talk.

Opening
Cross Legged.
Forward Fold over the Right Leg.
Roll Up and Easy Spinal Twist to the Right.
Unwind. Switch Legs. Repeat other side.
Fold down through the middle after second side.

Sqaut
Uttanasana
Roll up to Tadasana.

Side Waist Attention and Bow and Arrow Action
Interlace Fingers in front of Body.
Stretch arms overhead. Wiggle and lengthen, bringing attention to the ability to lengthen one side and then the other to find equal length.
Stretch up, out and over to the right. Hold. Come back up and stretch out and over to the Left. Hold. Come back up.
Release hands behind back, interlace fingers and move into a forward fold with shoulders stretching up, out and over.
Release hands and roll back up to standing.

Bow and Arrow Action
Reach arms out in line with the shoulders.
Stretch forward through the right arm as you draw left arm back like you are stretching back a bow. Hold with left hand at chest and notice the hip rotation. Play with rolling the hips forward. Eventually let left arm release behind you and lengthen through both arms. Bringing attention to the small little postural muscle along the spine. To release, bring left arm back to meet the right. Repeat other side.

Repeat the interlocked side waist stretch and the Forward Fold with Shoulder Stretch. Release into a half arch.

Vinyasa 1

Twisting Lunge
Step Right Foot Back into a Lunge.
Bring attention to the Twist starting in the feet with the inner thigh of the back leg rolling up.
Use Bow and Arrow Action to release Left arm up to sky.
To release, bring left hand back to earth.

Parsvakonasana Blueprint
Pivot back foot to bring sole of foot to ground.
Left elbow on Left thigh, Right hand on Right waist.
Lengthen the side waists, roll chest open.

Trikonasana
Catch a hold of the left ankle or shin and slowly draw the left leg towards straight.
Release the right arm towards the sky.
With an emphasis on lengthening both sides of the body.
Reach right arm up and and over the head, towards the center of the room.

Pyramid
Release the right arm towards the floor and shorten the stance.
Inhale, lengthen the spine and exhale fold over.

Release from Pyramid into a Lunge.
Step Back into Downward Facing Dog.

Plank
Sphinx
Locust 1 to Cobra
Rocket Cat
Downward Facing Dog

Lift the Left Leg High to step forward into a Lunge.
Rock Forward into Standing Splits.
Standing Split Curls.
Standing Splits
Sqaut
Uttanasana
Half Chair
Utkatasana
Tadasana

Repeat other side. Same.

Eagle Arm Back Runding Stretch
Eagle (Garundasana)

Vinaysa 2
Twisting Lunge
Blueprint Parsvakonasana

Trikonasana
This time play with using the arm to open the chest and maybe even wrapping.
Release towards Pyramid.

Twisting Triangle
From Pyramid, bring hands on waist and slowly come up to standing.
Adjust stance.
Bring arms in front and find Bow and Arrow Action.
Slowly and incrementally, move towards parivrtta trikonasana working on the tiny postural muscles around the spine. Release towards Pyramid Pose.

Pyramid Pose
Lunge
Dog
Plank
Lower Slowly.

Locust Sequence
Hands clasped behind back, lift and lengthen.
Release Arms along shoulders like an Airplane
Arms out in Front like Superman
Arms back along sides.
Release.
Rocket Cat.
Childs.

Half Dog.
Round
Dog.

Jump Forward.
Uttanasana
Half Chair
Chair
Utkatasana
Tadasana.

Repeat with the following exceptions:
Side Plank/ Vasisthasana during Plank
From Childs, lift onto all Fours and take:

Eye of the Needle Shoulder Stretch
Threading the left arm under the right, work spinal twist in the thoracic Spine.
Repeat other side.

Cat/Dog.
Dog.
Childs.

Roll up to sitting.

One One Side
Parivrtta Janu Sirsasana
Marichyasana Variation with Bow and Arrow Arms

Table Top.

Repeat other side.

Twisting Paschimotanasana with Bow and Arrow Arms
Pachimotanasana

Freeform for 5 minutes
Savasana

Sit
Om