Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps
Regular Mix of Men and Women
Put on my "Bhavantu" Shirt this morning, so allowed that to Guide the talk.
Talk flowed from the story of naming "bhavantu" to "points of view" to the story of matt's first impression of me...to worrying about what others might think...etc. Seemed to work out. Might try to write it down.

Opening
Sitting with one foot on block to access lower leg sen channels. Thumbed up Lines 2 and 3.

Squat
Uttanasana
Squat
Uttanasana

Shoulder Awareness
Interlaced Finger Shoulder and Side Stretch
Shoulder Rotation Understanding
Interlaced Hands Behind the Back Forward Fold

Repeat to other side with opposite grip

Wise Guy Neck Stretch

Heart Meridian Opening
Chest Pounding
Arm Prana Extension Exercise
Hands at Heart
Breath Awareness

1/4 Sun Salutation Variations (5 Rounds)

Sequence 1
1/2 Sun to:
Twisting Lunge with Right Leg Back
Warrior 1 Swamp Monster
Warrior 1
Low Lunge

Vinaysa 1
Down Dog
Roll to Cobra
Locust with hands interlaced
Rocket Cat
All Fours
Plank
Dog

Left Leg High and Through for Lunge
Uttanasnaa
Complete the Salutation to Standing

Repeat Other Sequence 1 and Vinyasa 1 on other side.

In between seqeunces, play with lengthening the neck turning of the head and understanding the shoulder rotation.

Sequence 2
1/2 Sun to Warrior 1 Swamp Monster
Warrior 1
Parsvottanasana with detailed work to bring hands into Reverse Prayer
Warrior 3 with hands at heart
Standing Splits for a moment
Pigeon

Vinyasa 2
Down Dog
Roll into Up Dog
Roll back to Down Dog

Float to Uttanasana
Complete Sun to Standing

Repeat Sequence 2 on Other side
Repeat Vinaysa 2

Rest Childs

Shoulder Strength Awareness with Block and without Block

Forearm Cat/Cow to understand the play of balance in Headstand 1

Sirsasana 1
75% of the peeps are practicing headstand into the middle of the room. The other 25% used the "3 block method" at that wall.

Childs

Transition onto Backs

Windsheild Wiper
Bridge Pose 1
Bridge Pose with Block to Supported Viparitta Karni
(Some peeps opted for wheel instead)

Release and rest
Easy Spinal Twist

Freeform for a few minutes

Savasana

Sit