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.
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
Rounded Back Counter Pose
Eye of the Needle Shoulder Twist Stretch
Dog (playing with Eye of the Needle Dog, moving arms to back legs)
Standing Forward Fold
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
Repeat Sequence 1
Repeat Vinyasa 1
Play with Arm to Back Leg and Lifting Other Leg
Standing Forward Fold with Arms Clasped
Easy Balance Pose to Extended Hand to Big Toe Pose Sequence
(forward, side and in front)
Bakasana 2 x
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
Supported Heart Opener