Soft Vinyasa, Saturday 9:00am

13 Peeps
1 new

I arrived planning on doing mula bandha, uddiyana bandha and twists. But the heat had been turned off and it was COLD in the studio, so lying people down and asking them to focus on their pelvic floor felt inappropriate. Also, cuz it was a smaller group than usual, we got to take advantage of the walls.

Sqaut
Uttanasana
(Move between these a few times)

Tibetan 4 Part Breathing to Warm Up
Arm and Heart Prana Exercise

1/4 Salutations

Sequence 1
Sun to
Twisting Lunge
(walk hands around to Prasarita Padottanasana)
Prasarita Padottanasana with Arms Extended
Warrior 2 Dance
Low Lunge
Pyramid Variation

Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Transition
One Leg Lift
Lunge
Standing Splits
Squat
Dangling Forward Fold

Complete Sun to Standing.

Repeat Sequence 1 Other Side

Vinyasa 2
Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Childs

Transition
All Fours
Plank
Dog
One Leg Lift
Lunge
Standing Splits
Squat
Pada Hastasana
(with emphasis on bring weight forward)

Complete Sun to Standing

Utthita Tadasana
with Cactus Arms to Extended and Palms Flexed
creating an inverted Handstand
Focusing on Breath and Extension

Interlaced Fingers Behind Back Forward Fold
Roll up to Standing

Transition to Wall
Splat and Right Angle with Focus on Breath in Front or Back of Body

Half Handstand (inverted Right Angle)
2 x

Handstand
Headstand
Childs Pose

Thigh Torture Pose at Wall
Camel Work at Wall
We geeked out on the tailbone, inner thigh and breath relationship focusing on extension)

Childs
Uttanasana at Wall
Partner Squat Pull

Supine
Thread the Needle Hip Stretch
Eagle Twist
Happy Baby

Savasana