Sweet Vinaysa, Monday 8:30am

19 peeps
2 Drop Ins

Similar Theme as we have been playing with. The action of the tailbone towards the pubis. The awareness of the River Current of the Spine. This is really working. I am so delighted. When we began on the journey of attempting to understand the subtle energetics, we started so gross and now everyone seems totally dialed in.

Sit

Easy Cross Legged Forward Fold
Easy Side Bend
Switch Legs and Repeat

Slumpy Dandasana
Chest Press Dandasana

Cat Cow
Childs
1/4 Dog
Rounded Back
Plank
Dog

SF RF Lunge
SF LF
Half Arch
Uttanasana

Roll up to Standing

Shoulder Shrugs
Tadasana Geek Out
Spine Awareness

Ujayyi Breath Geek Out

2 Rounds Lunge Salutes
(Same Pattern as Lately)

Wise Guy

Standing Pose Sequence 1
(Taught in Lunge Salute Pattern)

Sun to
Lunge with LF Forward
Side Angle Blueprint
Trikonasana
Side Triangle
Side Angle Pose
Twisting Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Round to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

RL Lift
Lunge
Repeat Sequence 1 on other side

Step forward Uttanasnana
Utkatasana

Tadasana

Standing Pose Sequence 2
Sun to
Lunge with RF Forward
Blue Print Side Angle
Triangle
Open Triangle
1/2 Wrapped Trikonasana
Half Moon
Standing Splits
Pigeon

Dog with Hip Release
Repeat Vinaysa 1 or roll into Updog

LF Lift through to Lunge
Repeat Standing Sequence Other Side

Repeat Vinyasa 1 or roll into Updog
Childs Pose

Vajrasana Meditation

Seated Spinal Twist

Savasana