Sunset Vinyasa, Tuesday Night @ 6:30pm

Subbing for Uschi.
2 peeps. Ashley and Tony.
Tony requested core work.

It's suddenly so dark and cold.
I am surprised anyone comes.

Sit.
All Fours.
Cat/Dog.
Childs to Half Dog
Rounded Back
Plank to Dog
Plank
Sphinx Play with Cat and Dog Tilt
Rocket Cat
Plank
Dog

Sequence 1
One Legged Dog to Abdominal Curls 3x
Low Lunge
Hamstring Stretch with Tailbone and Hip Rotation Awareness

Vinaysa 1
Dog
Plank
Locust
Cobra
(with emphasis on tailbone awareness)

Repeat Sequence 1 on other side
Repeat Vinaysa 1

Sequence 2
Abdominal Curl to Plank 3x
Low Lunge
Tailbone Alignment to Crescent Moon
Pyramid Variation
Uttanasana
Roll up to Standing
Balance Play
Dancer 1
Squat
Dancer 2 (with emphasis on feeling action of tailbone)
Squat
Abdominal Rolls
Rolling
Squat
Uttanasansa

Sun Salutation to Down Dog

Repeat Vinyasa 1
Repeat Sequence 2
(omitting the Abdominal Rolls and stay seated)

Sequence 3
Box Pose
Half Lord of the Fishes Pose

Repeat other side

Wide Leg Paschimotanasana

Lying Spinal Twist

Freeform.

Savasana

Sit.