Sweet Vinyasa Wednesday, 8:30am

11 Peeps
One Observer

Opening
Baddha Konasana Shape, Massage Feet
Side Saddle Shape, Thumb up central Outside Line of Leg
Switch Sides and Thumb up central Outside of the Other Leg
Baddha Konasana, Thumb up one of the inner lines of the legs

Yin Baddha Konasana
Chest Press Baddha Konasana

Squat
Uttanasana

Uddiyana Bandha Play

Focused Action 1
Geek Out on Pelvis/Tailbone/Inner Thigh Work
Essentially the Mechanics of Mula Bandha
Block Between Thighs to establish the sense of the inner thighs rolling in meeting the tailbone dropping.

Breath Awareness
(Ujayyi with attention to drawing it down to tailbone)

1/4 Suns with Block there.
Remove Block and Play with Finding the Alignment san Block.

Sequence 1
Sun to Lunge
Warrior 1
(lots of play with understanding the architecture here)
Twisting Lunge
Low Lunge

Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Childs

Focused Action 2
Sphinx with Block between thighs 2x
Rocket Cat
Plank
Dog

Transition 1
Leg Lift (thigh awareness)
Lunge
Standing Splits
Squat
Uttanasna

Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Rounded Plank
Upward Facing Dog (with the Focused Actions)
Down Dog

Repeat Transition 1

Focused Action 3
Cactus Arms at Wall with Block Between Thighs

Thigh Torture Pose @ Wall

Camel Prep at Wall incorporating the Focused Actions.
Camel with Focused Actions

Legs Up Wall
(option to stay here)

or

Spinal Twist

Savasana

Sit