Wednesday, April 4; Sweet Vinyasa, 8:30am

12 Peeps
Mixed Level of Familiar and New

Factors
Wanted to share the Wrist Work I had been doing the night before in practice. Decided to prepare for Mayurasana

Opening
Choice of Seated Hip Opener
(Cow, Box or Cross Legged)
Fold Forward (15 breaths or so)
Arch Back (5 breaths or so)
Switch Legs and Switch Sides

Squat
Uttanasna

Clasped hand Shoulder stretch to both sides
Forward Fold with hands clasped behind the back
Uttanasana
Half Chair
Chair/Utkatasana
Tadasana

Repeat, but second time after Uttanasana, find Half Arch.
And from the Half Arch, move into Vinaysa 1.

Vinyasa 1
Lunge
Twisting Lunge
Easy Side Angle Pose to Triangle
Parsva Trikonasana
Parsvakonasana
to Hip Opener with hands on inside of foot
Pyramid Variation with hands on inside of foot.
Lunge
Dog
Plank
Sphinx
Locust to Cobra
Rocket Cat
Dog

[in second set, Widen Legs to be in Prasarita Padottanasana
Play with Hand directions to get different stretches in wrists, ending up with fingers pointing straight back and wrists stretching forward, eventually back to Dog]

Same Leg lifts into Eka Pada Adho Mukha Svanasana
Lunge
Standing Split Curling to Standing Splits
Malasana
(Optional Bakasana to assess arm balancing motivation)
Uttanasana
Half Chair
Chair
Tadasana

Repeat other side.

Eagle Shoulder blade Stretch and Eagle.

Vinyasa 2
Twisting Lunge with arm reaching overhead
(bring attention to back foot as driver)

Easy Side Angle Pose to Triangle
Open Heart Triangle with arm reaching behind you
Half Moon (Ardha Chandrasana)
Standing Splits
Lunge
Pigeon with Twisting Play
Revolved Dog
Plank
Locust Sequence, staying lifted as arm position changes from clasped to sides to out in front and back behind.
Rocket Cat
Dog
Jump forward
Half Arch

Move into second side from here
Instead of lead locusts, we did a little Freeform Vinyasa and eventually met in Childs.

Played with Moving towards Peacock/Mayurasana
Stages:
1. On Knees, play with Turning Fingers Back and get used to stretching wrists like this.
2. Create Cleavage and snuggle belly down onto elbows. Hang here and get comfortable, head is on floor.
3. As ready, move legs back to be straight behind you.
4. Lift head
5. Use toes and feet to drive weight forward and find balance, reaching through toes.

Met on backs, knees to chest.
Bridge
Urdhva Dhanurasana
Freeform for 10 minutes
(Some went into Shoulderstand, some rolled forward into forward folds, everyone did a twist of some sort).

Savasana
Sit
Oms