Sweet Vinyasa 8:30am Wednesday

15 Peeps

2 Drop In

I was pushing it this morning with the time to get ready and get to class.  The teacher training starts on Thursday and I was finishing the last details of the new manual.  At 8:10 I scrubbed my face thru on some clothes and we raced to the studio.  

It's always funny to arrive at the studio in a bluster.  But sometimes it is exactly the play needed to feel the immediate effects of relaxing.

The group settled into sitting together right away.  I kept almost giving instructions but there was no need.  The space was held for us.

The focus is still on the subtle current of the shushumna, but we did a different sequence.

Quiet Sit

Easy Cross Legged Forward Fold

Easy Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Transition onto All Fours

Plank

Dog

Step Forward Uttanasana

Roll up to Tadasana

The Spine

Ujayyi Pranayama

3 Oms

Lunge Salute Pattern with Locust and Shoulder Chest Opening and Utkatasana

(Emphasis on the Tailbone and Pubis Relationship and Front Line of Body)

Swamp Monster/Cactus Action Check In

Standing Pattern 1

Sun to 

Lunge

Warrior 1 

Parsvottanasana

Warrior 3 with hands @ heart

Standing Splits

Twisting Open Lunge

Vinaysa

3 Legged Dog

Roll into Up Dog

Roll back to Down Dog

Transition 

Step Forward Uttanasana

Utkatasana

Tadasana

Repeat Other Side

After Vinyasa

Rest Childs Pose

Seated Vajrasana Meditation

Ustrasana

2x

Half Lord of the Fishes

Cow Face

(Switch Legs and Other side)

Upavishta Konasana or Baddha Konasana

Sit

Savasana