Sweet Vinyasa, Wednesday @ 8:30am

15 Peeps
Full and lively class.
Felt into the twisting balance theme again, with a little different play.

Opening
Cross Legged Seated Slow Spinal Twist
(emphasis on feeling the different parts of the spine twist and neck)
Forward Fold
Back bend Press

Switch Legs and Repeat Pattern

Transition onto All Fours
Cat/Cow
Childs
1/2 Dog
Rocket Cat
Plank
Dog
Plank
Sphinx
(emphasis on traction and neck work)
Low Locust
ROcket Cat
Plank
Dog

Sequnce 1
Twisting Lunge emphasizing the parts of the spine
Uttanasana
Half Chair
Chair

Bow n Arrow Arm Sequence
Bow n Arrow Arms
Release to Hands Clasped, palms up, overhead
Release to clasped hands behind back forward fold

(Cactus Arm Check in, cuz I referenced it in Bow'nArrow and not everyone knew it)

Repeat Other Side
From Forward Fold, Release to Lunge

Twisting Lunge on Opposite Side

Vinaysa 1
Down Dog
Plank
Locust with Hands along side
Rocket Cat
Plank
Dog
Plank
Side Plank (both sides)
Plank
Dog
Plank
Locus with hands clasped behind back

Sequence 2
Pyramid Pose
Transition to Standing
Twisting Triangle with Bow n Arrow Arms
Pyramid
Fallen Warrior
Revolved Dog

Vinaysa 2
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 2

Vinaysa 3
Dog
Roll into Updog

Sequence 3
Step Forward thru lunge to Uttanansa
Half Chair
Utkatasana

Easy Balance Play, getting comfortable and easy
Holding one knee, both sides
Forward Fold
Squat

Extended Hand to Bog Toe Pose
Release into Eye of the Needle Standing Stretch
Both Sides

Forward Fold
Squat

Roll onto Back

Slow and Deliberate movements towards Supine Twisting Extended Hand to Big Toe Pose

Roll back up to:
Squat
Standing Forward Fold

Slow and Deliberate Play towards Twisting Extended Hand to be Toe Pose
with emphasis on being relaxed, twisting slowly and keeping the heart open
(Everyone did great. The sequence worked.)

Forward Fold
Squat

Roll onto Backs

Bridge
Upward Facing Bow Pose

Hamstring Abdominal Work

Easy Twist

Savasana