Soft Vinaysa, Saturday @ 9am

11 Peeps
Mix of Regulars and Drop Ins.

We have had fire out here and you stop breathing when there is a fire. You get all tight and become anxious. Today, we woke up with a wind change and the air was clear, so took advantage of it to twist and open up the lung space again. I also wanted to continue the twisting balance theme that arose on Wednesday. Still feels Rough, but like where it seems to be going. Ran out of time today.

Opening
Seated Cross Legged Forward Fold
Slow Seated Spinal Twist
(Emphasis on moving each part of the back and relaxing into the twist as you go)

Switch Cross of Legs and Repeat Other Side.

Transition All Fours
Cat/Dog (play in spine)
Childs
1/2 Dog
Rocket Cat
Plank
Dog
Plank
Sphinx
Rocket Cat
Eye of the Needle Shoulder Stretch
Cat/Dog
Plank
Dog
Eye of the Needle with Dog (Grabbing Back Ankles)
Plank
Low Cobra Locust
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge (Right Foot Forward)
Uttanasana
Half Chair
Utkatasana
Tadasana

Bow n' Arrow Arms to One Side
Release to Utthita Tadasana with Hands Clasped, balancing on Balls of Feet
Release to Arms Clasped Behind Back Forward Fold
Roll Back up to Standing

Repeat Other side
On Second side, after Forward Fold with Hands Clasped

Transition to Twisting Lunge the Other Side (Left Foot Forward)

Vinaysa 1
Down Dog
Plank
Side Plank Both Sides
Dog
Plank
Locust with arms along side
Rocket Cat
Plank
Dog

Sequene 2
Low Lunge with Side Hip Opening (Left Foot Forward)
Hamstring Stretch with Cat/Dog Work
Step Forward Uttanasana
Half Chair
Utkatasana
Tadasana

Balance Play on Right Foot
Modified Extended Hand to Big Toe Sequence with Lifted Leg Knee Bent
Release to "Standing Eye of the Needle" Hip Stretch
Roll Back Up.
Use a 'sun salutation pattern' to find self into lunge with Right Leg Forward.
Bring Hands on inside and open right hip to stretch the outer line.
Transition back to Dog.

Vinaysa 2
Dog
Plank
Locust 3 with hands clasped behind head and elbows lifting
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyasa 2, but do Locust with Arms Clasped behind back

Sequnce 3
from Dog
Lunge
Uttanansa
Roll up to standing

Cactus Arm Action Established
Combine Bow n Arrow Arms with Cactus Arms
Forward Fold
Squat
Roll onto Backs
Find Twisting Extended Hand to Big Toe Pose Supine on both sides
Roll Back up to Squat, Forward fold, to Standing

Set up to find Parivritta Utthita Hasta Padangusthasana
Play with this, combing the elements of keeping the heart open, twisting and balancing.

Forward Fold
Squat
Roll onto Backs
Happy Baby

Counter Poses
Windsheild Wiper Pose
Bridge with Arms Overhead
Bridge with Arms Clasped Under

Cool Down
Cross Legged Supine Back Release (switch sides)

Savasana

Sit