Stiff White Guys, Sunday 10am

11 Peeps

Request for uddiyana bandha and hips.

Supine. Knees bent. Hands on belly. Focus on drawing breath down towards belly. Notice 4 parts of breath. Become fascinated with the exhale and allow yourself to hang out there a bit.

Roll up to watch.

I demoed Supine Uddiyana Bandha. Paying attention to getting the air all the way out, drawing the tailbone under and going with the natural Jalandhara Bandha.

Everyone played with it a bit. Mostly successful.

Easy Seated Spinal Twist with Belly Work and Rounded Backs.

Squat
Uttanasana

Roll up to Standing

Standing Uddiyana Bandha Work
Several Rounds and then play with the pumping.

Transition to Wall to play more with drawing breath down and opening shoulders and back and hamstrings.

Splat
Right Angle Pose
Uttanasana

Shoulder Opener at Wall
Splat
Right Angle with Uddiyana Bandha Work
Uttanasana

(At this moment I was tempted to move towards handstand. But there was one woman in class who is relatively new and I worried about her not being able to participate. So I went more with the request of Hips)

Warrior 2 Dance
Warrior 2
Both Sides
Prasarita Padottanasana
Tadasana

Warrior 2 Dance
Warrior 2
Side Angle Pose Prep
Both Sides
prasarita padottanasana
Tadasana

Warrior 2 Dance
Warrior 2
Side Angle Pose Prep
Triangle
Side Triangle
Both Sides
Prasarita Padottanasana
Squat
Malasana

Transition to Sitting

Apanasana
Eye of the Needle
1/2 Happy Baby
Rock the Baby
1/2 Happy Baby
Leg Extension
Rest
Repeat Other Side

Butterfly Bridge
Bridge
Bridge with Block

Easy Spinal Twist

Savasana