Soft Vinyasa Saturday @ 9am

17 Peeps
Regulars


Opening
Simple Cross Legged Forward Fold
Simple Spinal Twist

Switch Legs, repeat other side.

Roll onto All Fours
Cat/Cow
Childs
Half Dog
Rounded Dog

Plank
Dog

Step Forward, Half Arch, Uttanasana

Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold

Release and Roll up to Standing

Repeat to other side and with Opposite knuckle on top

Heart Meridian Opening
Chest Pounding
Arm Heart Prana Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style
Low Lunge

Vinyasa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Step Forward, Half Arch, Uttanasnana

Complete Sun to Standing

Repeat Sequence 1 other side
Repeat Vinyasa 1, but take Locust 2 and rest in childs

Sequence 2
From Childs
Plank
Dog
Left Leg Lift, Open and Step Forward between Hands
Warrior 2 Swamp Monster Style
Parsvottanasana (with lots of attention to rounding shoulders to get into reverse prayer)
Warrior 3 with hands at heart
Standing Splits
Pigeon

Vinaysa 2
Dog
Rounded Plank
Dog
Round to Cobra
Rest
Rocket Cat
Childs

Repeat Sequence 2
Repeat Vinyasa 2, but rest and stay on belly after cobra

Dhanurasana x 2

Roll onto Backs
Knees to Chest

Eye of Needle Rolling on Right Side
Eagle Twist

Repeat Other Side

Freeform

Savasana