Sweet Vinyasa, Wednesday @ 8:30am

13 Peeps
The sequence and talk was totally spontaneous.
Inhale implies exhale and exhale implies inhale.
Played with understanding the Anatomy of the Breath to understand the postures and how to play in them. Extra good class. Clear. Technical but also deep and investigative.


Opening
Simple Cross Legged Forward Fold
Easy Seated Spinal Twist
Switch Legs. Repeat Other Side.

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward to Dangling Forward Fold
Roll Up

Interlaced Fingers Over Head Side Stretch
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold
Release and Roll back up to Standing

Repeat Towards Other side with Opposite Grip

Discussion and Play with Anatomy of Breath

5 Rounds of 1/4 Suns

Sequence 1
1/2 Sun to Twisting Lunge
Warrior 1
(with understanding of breath work in tailbone area and shoulders)
Pyramid Variation

Transition to Dangling Forward Fold
Complete Sun to Standing

Repeat Sequence 1
Instead of stepping forward, step back to Dog

Vinyasa 1
Plank
Lower to Belly
Sphinx
Locust 1 with arms along sides

Rocket Cat
Childs

All Fours
Plank
Dog

Sequence 2
Left Foot Forward
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Low Lunge
Pigeon with Thigh Stretch
Forward Folding Pigeon

Vinyasa 2
Down Dog
Plank
Lower to Belly
Low Cobra
Locust 2 (with hands clasped)

Repeat Sequence 2

Vinyasa 3
Down Dog
Plank
Lower to Belly
Bow Pose x 2

Roll onto Backs
Happy Baby
Supine Baddha Konasana to Third Eye
Supine BK to Groin
Happy Baby
Wide Legged abdominal
Happy Baby
Easy Spinal Twist Both Sides

Savasana