Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Only 3 women.

Sit.
(Been sitting lately. Eric says it provides a nice "threshold" to step over and into the practice. Using it to bring attention to spine to draw that through class).
Om.

Opening
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward Uttananasa
Roll up to standing

Action 1
Cactus Arms to Upward Facing Bow Pose Arms
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Action 2
Cactus Arms to Cigarette Girl Arms to Standing Chaturanga and Plank Pose
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Sun Salutations
Three 1/4 Suns
Three 1/2 Suns

Sequence 1
Sun to Twisting Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Lunge

Vinyasa 1
Dog
Plank
Chaturanga
Locust
Cobra
Rocket Cat
Plank
Dog

Step forward Uttanasnaa
Open to Tadasana

Repeat Sequence 1
Repeat Vinyasa 1

Sequence 2
Sun Salutation
Twisting Lunge
Side Angle Preparation
Triangle
Bound Triangle
Bound Side Angle Pose
Release into Hip Opener

Vinaysa Two
Down Dog
Plank
Slow hovering Chaturanga
Locust with arms along side, rolly polly style
Rocket Cat
Plank
Dog

Step forward uttanasana
To open to Tadasana

Repeat Sequence 2
Repeat Vinyasa 1

Rest Childs Pse

Sirsansa
(almost everyone does headstand lately. amazing. 3 block work as alternative. legs up wall or virasana)

Childs pose

Transition onto backs.

Windshield Wiper Pose
Bridge Pose 1
(slow and deliberate and stages)
Abdominal work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Upward Facing Bow Pose
Abdominal Work
Slow deliberate Plow Pose
Karni Pidasana
Roll out to Supine

Uttana Padasana (Fish Pose Variation)

Forward Fold Choice (Paschimotanasana, Baddha Konasana, Uppavista Konasana)

Freeform

Savasana