SWG Sunday 10:00am

12 peeps

5 New

It was already hot by 10am.

Theme: Same emphasis on sensing the intelligence of the spine.  Lots of time in Tadasana.

opening

Cross Legged Sit.

Showed the blanket around the knee technique and it worked for several peeps.

Easy Side Bend (both sides)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttansana

Roll up to Standing

Shoulder Shrugs

Spring Training

Shoulder Rotation with Strap

Tadasana

Ujayyi Breathing geek Out

Suns

1/4 Suns

2 Rounds of Easy Lunge Salute Pattern

with Tadasana Focus every time we came back to standing

Wise Guy to open the neck

Standing Pose Sequence 1

Lunge Pattern to

Lunge

Side Angle Blueprint 

Triangle

Lunge

Step Forward and Complete the Sun

Repeat Other Side.

Standing Pose Sequence 2

Lunge Pattern to

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Step Forward to Complete the Sun

Repeat the Other side, But

Step Back to DOG

Plank

Lower to Belly 

Little Back Bends

Sphinx

Locust in 3 Stages

Rocket Cat

Childs Pose

Ajna Chakra Meditation

(Sat on 2 blocks in vajrasana for comfort)

Transition onto Backs

Windshield Wiper Twist

Savasana