Sweet Vinyasa, Monday @ 8:30am

20 Peeps
Mostly Regular

The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.

The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.

Opening
Supine with Tailbone and Breath Awareness

Roll to Squat
Standing Forward Fold
Roll up to Standing

Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing

Repeat Other side and with Opposite Finger

Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.

1/4 Sun Salutes

Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation

Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog

Transition to Uttanasana
Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog

Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog

Repeat Sequence 2
Repeat Vinyasa 3


Rest Childs

Transition onto Backs

Bridge Pose
Wheel Pose
Rest

Cool Down
Eye of Needle with Tailbone Work
Eagle Twist
Knees to Chest/Happy Baby

Freeform

Savasana