Sweet Vinyasa Wednesday, 8:30am

18 Peeps
High Energy
2 Out of Towner
Uschi and Betsy were there, and I felt spurned on to play up a bit.

Squat
Uttanasana
(Back and Forth)

Uddiyana Bandha Kriya

Sequence 1
Prasarita Padottanasana with Down Dog Arms
Low Lunge
Standing Splits
Squat
Uttanasana

Repeat Sequence 1
to other side

1/4 Suns

Sequence 2
Sun to Lunge (with emphasis on stepping back slow)
Twisting Lunge
Side Angle Prep
Triangle (Trikonasana)
Side Triangle (Parsva Trikonasana)
Side Ange Pose (Parsvakonasana)
Deep Low Lunge

Vinaysa 1
Down Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Plank
Dog

Transition 1
Leg Lift
Knee to Head Abdominal Curling
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Pada Hastasana

Complete Sun to Standing


Repeat Sequence 2 on other side

Vinaysa 2
Down Dog
Hump Back Plank
Dog
Round to Upward Facing Dog
Round back to Down Dog

Repeat Transition 1
From Squat,

Sequence 3
Roll onto Back
Happy Baby Pose
Supine Bakasana
Supine One Legged Bakasana
Roll back up
Squat
Uttanasna

Complete Sun to Standing

Check in Cactus Arm Action to Inverted Sirsasana 2 to Inverted Handstand

Sun to Downward Facing Dog

Sequence 4
Knee around upper arm for Lazy One Legged Crow Pose Play
Demo and Play

Noticed that the elbow rotation was the hardest part for people, so played with
Mayurasana

Showed classic Eka Pada Bakasana
(connecting the rounding work from the Hump Back Plank and slow leg dragging)

Peeps either moved to Sleepy One Legged Crow or Eka Pada Bakasana

Transition onto Backs

Cool Down
Windshield Wiper
Bridge
Bridge or Wheel
Knees to Chest

Roll up for Slumpy Spinal Twist

Tri Bandha Play

Paschimottanasna


Savasana