Stiff White Guys, Saturday, 10:45am

18 Peeps. The energy in the room was high and the group was pretty fit. No absolute beginners so I pushed it a little further today.

Opening
Cross Legged Sit with Slow Deliberate Twist
Forward Fold
Backward Chest Press

Squat
Uttanasana
Roll up to Standing

Shoulder/Chest Opening
Extended Tadasana
Cactus Arms to
Hands clasped behind back forward fold
Roll up to standing

Bow n Arrow Arms
to Eagle Wrap Spinal Rounding

Hands clasped Behind Back Forward Fold (weird knuckles on top)

Breath Awareness
(particularly in the area of the throat and the neck)

Sequence 1
1/4 Suns
1/2 Suns
Sun Salute to Low Lunge (hang and work into it for about 10 breaths)
Step back to Uttanasana
Inhale back up to standing

(Repeat Other Side)

Sequence 2
Sun Salute to Low Lunge
Crescent Moon with Cactus Arms
Release and Step back to Uttanasana
Inhale Back up to Standing

(Repeat other side, but release to child's pose instead of coming back forward)

Sequence 3
Transition to All Fours
Cat/Dog
Plank
Dog
Plank
Lower to Earth

Sphinx
Locust with Arms along side
Rocket Cat to Childs

Sequence 4
Transition to All Fours
Plank
Dog
Plank
Lower to Earth

Low Cobra 2 x
Rocket Cat
Childs

Cool Down
Roll up to Vajrasana
Roll on to Back
Knees to Chest

Eye of the Needle (both Sides)
Abdominal/Hamstring Play
Easy Spinal Twist

Savasana