Sunday, March 23, 2008

Soft Vinyasa, Saturday 9:00am

20 Peeps
4 Out of Towners
1 Husband of Regular

(breathing room, navel awareness, juice from heart to arms)
Back and forth a few times

Interlocked Finger Side Waist Stretch to Right
Swamp Monster/Hallelujah a few times
Interlocked Finger Shoulder Stretch Forward Fold
Roll Back up to Standing
(Repeat to Left with Opposite Finger on Top)

Uddiyana Bandha Kriya

Arm Channel Opening
Heart Pounding
Arm Extension Prana Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge (emphasis on stepping back slowly)
Prasarita Padottanasana with Extended Arms
(Waking up Leg Lines)
Warrior 2 Dance
Low Lunge
Hamstring Stretch

Vinyasa 1
Uddiyana Bandha Play
Hump Back Plank
Roll into Cobra
Rocket Cat

Transition 1
Leg Lift from Dog
2 Slow Curling Abdominals (Knee to Forehead)
Slow Step Forward to Lunge
Standing Splits

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1 (but roll into UpDog instead)
Repeat Transition 1
(but skipped bakasana to conserve strength in group)

Sequence 2
Cactus Arms to Inverted Sirsasana 2 Stance
Press arms up for Inverted Handstand

Shoulder Stretch

Roll onto Back
Happy Baby
Supine Bakasana
Supine Tripod Headstand

Play with moving from Tripod headstand to Bakasana Supine

Roll up to Sitting

Sequence 3
(Lots of different levels in class today. Took these pieces slowly with breaks and rest and other options. David went to headstand today magically and without any help. We were all delighted).
Establish Tripod
Balance in Tripod
Practice tipping back and forward in Tripod

Practice finding Bakasana
Practice moving from headstand to bakasana

Note: The tipping back seems to really stump people. Need to figure out better language around that.

Cool Down
Lie on Backs
Windshield Wiper
Bridge Pose 2 x (with option for wheel)

Knees to Chest
Roll up to sitting
Revolving Head to Knee Pose
Uppavista Konasana or Baddha Konasana



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