Sweet Vinyasa, Wednesday @ 8:30am

Been in a technical mood lately. Do not think I posted Monday's classes, but they were really detailed like today's. Maybe it is cuz I am living in the Math Problem of the Crib. Maybe it is cuz the Crib is coming and I am staring to go through the regularly scheduled teaching crisis... But it is fun to play a little bit in the geeky arena and see what happens.

14 peeps.

Sitting
Awareness to Spine.

Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)

Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge

Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog

Repeat Sequence 1 other side
Repeat Vinyasa 1


Jump Forward
Dangling forward Fold
Roll up to standing

Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing

Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright

Transition into 1/2 Suns (6)
Remove Block.
Tadasana

Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog

Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog

Jump Forward
Dangling forward fold
Roll up to Tadasana

Repeat Sequence 3
Repeat Vinyasa 2

Jump through to sitting

Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana

Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)

Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.

Happy Baby Abdominal Sequence
Spinal Twist

Savasana

Sit.