Sweet Vinyasa, Wednesday 8:30am

Just back from swimming with the Dolphins in Bimini, Bahamas. Feeling blown open and deeply in love.

12 peeps
Beautiful Summer Morning with a cool breeze
Pre leaving my practice has started to undulate and morph in the shapes.
I got even more watery on the trip.


3 Rounds of Om

Opening
Cross Legged Forward Fold with Sacrum Work at midpoint
(Hands in front, rounding and arching the back)

Cat/Dog with Rolling and Asymmetry emphasized
Childs
Half Dog
Rocket Cat
Plank
Dog
Plank
Low Cobra with Rounding Back Play
(Keeping low, we exhale and fill back up, drawing navel back to spine then slowly roll back into low cobra)

Rocket Cat
Plank
Dog

Sequence 1
Low Lunge with emphasis on rolling side to side to find all the spots in the front thigh
Swamp Monster Action towards Crescent Moon
Hamstring Stretch with Rounding and Arching towards the shape
Twisting Lunge

Vinyasa 1
Dog
Plank
Low Cobra with Rounding Work
Rocket Cat
Plank
Dog

Repeat Sequence 1 Other Side

Vinyasa 2
Roll into Cobra
Wiggle and Land
Reclining Buddha with thigh stretch on both sides.
Rocket Cat to Camel Preparation (On knees, hovering in the balance between drawing tailbone down and lifting heart up to sky)
Plank
Dog

Sequence 2
Swamp Monster Action towards Warrior 1, watery and fluid
Parsvottanasa
Warrior 3 with hands at heart
Standing Splits
Pigeon with Thigh Stretch and without

Vinyasa 3
Revolved Dog
Dog
Roll into Upward Facing Dog

Repeat Sequence 2
Repeat Vinyasa 3

Roll into Cobra and land on belly
Half Frog
Rocket Cat to Camel Preparation

Rolling into Camel 2 x
Childs Pose

Half Lord of the Fishes
Cow Face with Spinal Rolling

Uppavista Konasana

Lying Spinal Twist
Savasana