Sweet Vinyasa, Monday @ 8:30am

17 Peeps
1 Out of Towner
Mix of Regulars

Opening
Cross Legged Seat or Box
Forward Fold
Backwards Chest Press

Switch Legs and Repeat Other Side

Transition onto All Fours

Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog

Step Forward
Uttanasana
Roll Up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness (swamp monster and cactus)
Interlaced Hands behind Back Forward Fold
Squat
Roll up to Standing

Repeat Other Side with Opposite Grip

1/4 Suns

Sequence 1
Sun Salutation to
Twisting Lunge
Warrior 1 Swamp Monster Dance
Low Lunge

Vinaysa 1
Downward Facing Dog
Plank
Locust 1 with arms alongside body
Windshield Wiper Legs
Rocket Cat
Plank
Dog

Step Forward to Uttanasana
Complete Sun To Standing

Repeat Sequence 1
Repeat Vinaysa 1 but offering Locust 2 with hands interlaced behind back
Rest in Childs before moving to Sequence 2


Sequence 2
From Dog
Left Leg High, Open and eventually through to lunge
Warrior 1 Swamp Monster
Parsvottanasana with Reverse Prayer Breakdown
Warrior 3 with Hands at Heart
Standing Splits
Pigeon
Revolved Dog
Dog

Vinyasa 2
Hump Back Plank Play
Roll into Cobra
Land, Windshield Wiper Legs
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinaysa 2

But After Cobra, land on belly and rest

Dhanurasana 2x

Rocket Cat
Childs Pose

Ardha Matseyandrasana (Half Lord of the Fishes Spinal Twist)
Both Sides

Parvritta Janu Sirsasana (Revolving Head to Knee Pose)
Both Sides
Uppavista Konasana

Freeform

Savasana