Sweet Vinyasa, Wednesday 8:30am

12 Peeps
Even mix of men and women

I arrived feeling like I was going to move towards ustrasana variations. That had been my morning practice and when I emailed my teacher a quick, "What should I teach," he confirmed my hunch. But, as is often the case, when I arrived, something different presented itself and the theme became twisting and balancing.

Opening
Start supine. Knees to chest.
Bent Knee Revolving Belly Pose, alternating sides and eventually holding.
Cross Legged Forward Fold and Twist (emphasis on feeling the low, mid, upper back and then the neck.) Both sides

Transition to All Fours
Cat/Dog
Childs
Half Dog
Rounded Back Counter Pose
Plank
Dog
Plank
Sphinx
Rocket Cat
Eye of the Needle Shoulder Twist Stretch
Cat/Dog
Plank
Dog (playing with Eye of the Needle Dog, moving arms to back legs)

Sequence 1
Twisting Lunge
Pyramid Variation
Standing Forward Fold
1/2 Chair
Chair
Tadasana
Easy Balance Pose holding knee (emphasis on relaxing)
Transition to Galvasana Prep
Chair with Prayer Twist
Low Lunge to Crescent Moon with hands clasped behind
Hamstring Stretch

Vinyasa
Dog
Plank
Low Cobra
Rocket Dog
Plank
Dog

Repeat Sequence 1
Repeat Vinyasa 1

Play with Arm to Back Leg and Lifting Other Leg

Sequence 2
From Dog
Lunge
Standing Forward Fold with Arms Clasped
Easy Balance Pose to Extended Hand to Big Toe Pose Sequence
(forward, side and in front)
Squat
Bakasana 2 x
Lunge

Vinyasa 2
Dog
Plank
Low Cobra

Repeat Sequence 1 up to "Squat"
Roll onto Back and Practice Supine Parsva Bakasana
Roll up to a Squat and Play with Parsva Bakasana

Half Lord of the Fishes
Cow Face
Baddha Konasana

Supported Heart Opener

Savasana

Sit