Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps.
Theme: Using the Shoulder Blades as the alter of the Heart

Sit.
(Guided towards looking at and listening to the spine).

Opening
Slow deliberate cross-legged Spinal Twist.
(Switch cross of legs and repeat other side)

Transition All Fours
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Low Cobra
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
Standing Forward Fold
Extended Tadasana
Cactus Arms
Interlaced Fingers Behind the Back Forward Fold Shoulder Stretch
Half Arch
Twisting Lunge (other side)

Vinyasa 1
Down Dog
Plank
Locust
Low Cobra
Rocket Cat
Plank
Dog

Sequence 2
Crescent Moon -- with cactus arms
Pyramid Variation
Standing Forward Fold
Extended Tadasana
Cactus Arms -- drawing arms straight overhead to connect the action of Upward Facing Bow Pose
Interlaced Fingers Behind the Back Forward Fold Shoulder Stretch
Half Arch
Crescent Moon (other side)
Pyramid Variation

Vinayasa 2
Dog
Roll into Cobra
Rocket Cat
Childs

(demo of rolling into UpDog)

Vinyasa 3
Down Dog
Roll into Up DOg
Roll back into Down Dog

Sequence 3
Warrior 1 with cactus arms
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon with Back thigh Stretch
Pigeon
Revolved Dog

Vinaysa 3

Repeat Sequence 3 other side

Vinyasa 3

Rest Childs

Roll up to sitting and transition onto Backs.

Main Event
Bridge Pose
Upward Facing Bow Pose 2 times, emphasizing the Cactus Arm Lift

Knees to Chest
Hamstring Abdominal Sequence with Happy Baby
Spinal Twist

Savasana

Sit.