Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Feels like the Fall Crowd of Mondays again.
Mostly men which makes the class more quiet.

Opening
Sit
Cross-legged Seated Spinal Twist (slow and deliberate)
Forward Fold over Crossed Legs
Chest Press

(Repeat Other side)

Transition All Fours

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx (slow set up with inner thigh line awareness)
Low Cobra
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
(emphasis on spinal length and slow twist)
Uttanasna

Roll up to standing

Extended Tadasana
Cactus Arms
Shoulder opener with hands clasped behind back and forward fold
Release to Half Arch

Twisting Lunge on the other side

Vinyasa 1
Dog
Plank
Locust with arms along side
Low Cobra
Rocket Cat
Plank
Dog

Sequence 2
Low Lunge
Crescent Moon with Cactus Arms
Pyramid Variation

Uttanasana
Roll up to Standing

Bow n Arrow Arms
Release to Eagle Wrap Rounding
(Repeat Other Side)

Shoulder Opener with Hands clasped Behind the Back with Forward Fold

Low Lunge other Side
Crescent Moon with Cactus Arms
Pyramid Variation

Vinyasa 2
Down Dog
Roll into Cobra
Rocket Cat
Childs

demo

Vinyasa 3
Roll into Up Dog
Roll back to Down Dog


Sequence 3
Warrior 1
Twisting Triangle with Bow n Arrow Arms
Pyramid Variation
Pigeon
Revolved Dog

Repeat Vinaysa 3

Repeat Sequence 3

Rest Childs Pose

Transition onto Backs

Upward Facing Bow Pose x 2
(employing inner thigh awareness, tailbone awareness and cactus arms)

Happy Baby
Abdominal Sequence
Spinal Twist

Freeform

Savasana