2 New, Out of Towner Drop ins
This might have been the best class ever. Everyone seemed totally connected to their spines. High high high class. With total attention on the spine and breath, I gave spare but specific alignment ideas. For sure I am riffing with a little Jason Crandell, Edward Clark, Paul Grilley and Patricia Sullivan and of course, Shiffty. It's such a good tune.
Sit.
The room started sitting quietly without any instruction to do so. Like wow. While I probably didn't really need to, I offered a few suggestions that help me settle in.
The theme has been on the spine, mula bandha, ujjayi breathing. Back to basics, but feels like the first time. Everyone seems to be extending out of the cores of themselves. Very cool.
Easy Cross Legged Forward Fold.
Easy Cross Legged Side Bend.
(switch legs and repeat)
Slumpy Dandasana
Chest Press Dandasana
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Step Forward RF, step forward LF, Uttanasana
Roll up to Standing
Shoulder Shrugs
Tadasana
Ujayyi Pranayama
2 Lunge Salute Patterns
First Round:
RF Back.
Crescent Moon
Dog
Plank
Locust with arms reaching back
Windshield Wiper
Rocket Cat
Plank
Dog
Leg High
Repeat Crescent Moon with RF Forward
Uttanasana
Utkatasana
Tadasana
Second Round
Almost the same, but with interlaced hands in Crescent Moon and Locust.
Tadasana
Wise Guy
Shoulder Shrugs
(Lots of emphasis on feeling from the tailbone to back of the neck).
Standing Poses
Round One
Salute to Lunge
Side Angle Blueprint
Trikonasana
Wrapped Trikonasana
Wrapped Side Angle Pose
Wide Hip Opener (pre pigeon)
Vinyasa
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog
Step FW LF. Step FW RF.
Uttansana
Utkatasana
Tadasana
Repeat Other Side.
Stepping forward with the Opposite Foot to come to Standing.
Round 2
Sun to Lunge
Side Angle Blueprint
Triangle
Wrapped Triangle
Half Moon
Standing Splits
Pigeon
Open Dog
Repeat Vinaysa 1 or round to Upward Facing Dog
Step Forward LF. Step FW RF.
Uttansana
Utkatasana
Tadasana
Repeat Other Side.
After Vinyasa, Childs Pose.
Sitting.
Kneeling or sitting on a block or two.
Ajna Chakra Meditation.
Savasana
Sit
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