Sweet Vinyasa, Monday 8:30am

Monday Mornings are my Man Class.
With some exceptions, the percentage is usually 75% men.
I have been working this pattern in different ways for the last several weeks. Playing with the pattern to emphasize the neck softness in back bending, or inner thigh line and tailbone action in back bending, etc...Sometimes weaving in forearm balance, sometimes towards headstand, urdhva dhanurasana and dwi viparitta dandasana...depending on who shows up. I have not been diligent with posting the sequences lately and that is too bad cuz I have really been enjoying them.

Opening
Baddha Konasana
- Lean and Press on Thighs
- Tailbone Work
- Forward Fold
- Backward Press

Transition to All Fours
Cat Tuck/Dog Tilt
Childs Pose
Half Dog
Cat Tuck
Plank
Downward Facing Dog

Vinyasa 1
Plank
Sphinx Pose (with arm extension and leg lift prep, introducing inner thigh line)
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge with Side Line Opening
Crescent Moon with Cactus Arms
Hamstring Stretch with Cat/Dog Tilt Play
Twisting Lunge

Vinyasa 2
Downward Facing Dog
Plank
Low Cobra
Rounded Cobra
High Cobra
Rocket Cat
Dog

Repeat Sequence 1
After second side, Side Plank Pose

Vinaysa 3
Downward Facing Dog
Roll into Cobra (get inner thigh line and big toes happening)
Land
Rocket Cat

Sequence 2
Warrior 1 with Cactus Arms
Parsvottanasana
Warrior 3 with Hands at Heart
Standing Splits for a Moment
Pigeon
Revolved Dog

Vinyasa 4
Dog
Roll into Updog (emphasis on inner thigh line meeting tailbone tucking)
Roll back into Dog

Repeat Sequence 2
Repeat Vinaysa 4

Childs Pose

Roll up Vajrasana
Cactus Arms to Sirsasana Prep

Sirsasana
Childs


Table Top
Paschimotanasana
Purvotanasana
Paschimotanasana

Navasana and Cross Legged Body Lifts (x3)

Roll onto Back
Windsheild Wiping Pose

Bridge

Urdhva Dhanurasana x 2
(emphasizing cactus arms and wider placement of hands to access shoulder blades)
[Huge success with this today. I have been teaching the cactus arm to urdhva dhanurasana connection for a while, but somehow today it was communicated and all the men went up into the biggest backbends ever!]

Knees to chest
Supine Cross Legged Stretch

Supine Hand to Big Toe Stretch with Abdominals
Supine Lying Twist

Savasana

Meditation