Staycation

Since I did not get on the plane to go to Bimini last week, I chose to keep my subs lined up and take the break from teaching. The long stretch of uninterrupted time lends is itself to creative projects and practice and is one of the best things you can do for your teaching.

I look forward to finding out what comes out when I return on August 2nd.

xo
k

Stiff White Guys, Saturday 10:45

11 Peeps or so.

Way mixed group.  Combo of regulars and unusual beginners.  J brought her brother T who is deaf and she "sign-languaged" him through the whole class.  Totally cool.  I loved watching her do that and it compelled me to try to communicate more clearly physically.  I am not sure that worked, but maybe it could be learned.

4 Peeps were lying on bolsters at beginning of class, so we went with that.

Opening

Heart Opener on Bolster.

Breath Attention.

Easy Cross Legged Sacrum Work

Easy Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Cat/Cow

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

2 Rounds Easy Lunge Salutes

(Because J was signing everything to her brother, i left out the technical details and we focused more on breath and movement).

Warrior 2 Dance

PP

Tadasana

2 Rounds with long hold in Warrior 2 in second round

Balance Play

little Tree

Tree

Uttanasana

Squat

Transition to Backs

Windshield Wiper

Bridge x 2

Hand to Big Toe Pose with Strap

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

19 or so.

I forgot to count.

1 brand new, several 2nd timers.

I am supposed to be on a jet plane tomorrow and I cannot find my passport.  I arrived at class having been looking for it since 2am.  I was in the swirl of wonderment and awe that it was missing with a dash of arrogant confidence that I would find it.  The energy of the group was positive and fun.

The talking points meandered across sharing the latest "being in resistance to the way things are" to a new dialogue that I have been feeling around body image and the perception that you are fat.  Very fresh material and did not come out totally clear but I was glad to start to share it.

Baddha Konasana

Feet Rub, Inner Sen Channel Pressing

Yin Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana

Heart Prana Pounding

Arm Prana Extension Exercise

Ujayii Pranayama

OM

Sequence 1

Sun to Lunge

Twisting Lunge (emphasis on using the belly to sacrum on exhale to initiate twist and inhale to open rib cage up...some details about heart and hand connection here too)

Hammock Pose (emphasis on getting leg lines dialed in)

Deep Low Hip Opener (option of sole of foot to ground or ball of foot with knee dropped)

Pyramid Variation, play on straightening the leg with the belly back to sacrum

Lunge

Vinyasa

Dog

Rounded Plank

Round to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Jump or Step to Hands

Uttanasana

Tadasana

Repeat Sequence 1 other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Plank

Side Plank One Side (heart hand connection and using belly to sacrum to roll open and up)

Dog

Side Plank the Other Side

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Float or Jump Forward Uttanasana

Tadasana

Bow n Arrow Action (emphasis on belly under pelvis towards sacrum to initiate twist, heart hand connection)

Fingers Interlaced Overhead and Behind Back

Squat

Bakasana

Roll up to Standing

Repeat Other Side

Sequence 2

Sun to Lunge

Warrior 1 (emphasis on inner arch to heart and navel to sacrum to open bend leg side)

Twisting Triangle with Bow and arrow arms (geeky alignment instruction and slow deliberate movement towards it)

Pyramid

Step Forward to Half Lord of the Fishes Seat

Half Lord of the Fishes

Eka Pada Koundinyasana Set Up

Eka Pada Koundinyasana

Half Lord of the Fishes

Uttanasana

Complete Sun to Standing

Repeat Other Side

Squat

Roll onto Backs

Knees to Chest

Windshield Wiper

Bridge

Upward Facing Bow

Roll to Sitting

Baddha Konasna with Slumpy Belly to Sacrum Action Set Up

Revolving Head to Knee Pose

Favorite Forward Fold

Savasana

Yoga Basics, 5:15pm Wednesday

9 Peeps
1 drop in

total geek out on the elements of twisting triangle. taken from this morning and slowed way down.

Supine Heart Opener on Bolster
Easy Cross Legs with Sacrum awareness
Forward Fold and Side Bend Sequence

Sacrum Anatomy Play
All Fours
Plank
Dog

Uttanasana
Roll up to Standing
Shoulder Shrugs

Uddiyana Bandha Play with Sacrum Awareness
Heart Prana
Arm Prana
heart and hand Prana

Tadasana
Ujayyi Breathing
1/4 Salutes
2 Lunge Salutes
1: Crescent Pose
2: Twisting Lunge and Crescent Pose

Tadasana

Bow n Arrow Arm Action

PP with Leg Prana Awareness

Twisting Triangle Play
Sequence emphasizing cues from Tadasana, Leg Prana Awareness and Bow and Arrow Play

Tadasana
Squat
Roll onto Backs

Eye of Needle Play
Half Happy Baby
Rock the Baby
Work Both Sides

Roll Up

Baddha Konasana Play
Seated Meditation (Play with the alignment ideas and then stillness)

Savasana

Sit

Sweet Vinyasa, Wednesday 8:30am

19 peeps
2 drop in

Ended up playing with belly sacrum work towards twisting postures. Using the attention to front and back of body as well as bow and arrow arms. We touched in on an arm balance right at the end. Surprised me. Really surprised me cuz I was just giving feedback to a member of the TT this June that arm balances at the end of a practice seem unusual. Again, what you judge as "funny" or "strange" you end of up doing yourself so that you understand.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend
Slumpy Dandasana
Easy Chest Press Dandasana

All Fours
Plank
Dog

Uttanasana
(Sacrum Play)
Roll up to Standing

Shoudler Shrugs

Uddiyana Bandha Play with Sacrum Dancing

Arm Prana
Heart Prana
Arm and Heart Prana Extenstion

Tadasana
Ujayyi Breathing
OM

Sequence 1
Sun to
Twisting Lunge (emphasis on engaging twist from sacrum)
Hammock Pose (emphasis on leg lines)
Deep Hip Opener Twist
Pyramid Variation

Vinyasa
Dog
Rounded Plank
Dog
Roll to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Float to
Uttanasasana
Malasana
Bakasana
Pada Hastasana
Complete Sun to Standing

Repeat Other Side

Tadasana
Bow and Arrow Pattern
Tadasana

Sequence 2
Sun to
Lunge
Warrior 1
Twisting Triangle with belly cues and Bow and Arrow Cues
Pyramid Variation
Pigeon

Vinyasa
3 Legged Dog
Revolved Dog
Dog
Roll into Updog
Roll Back to Down Dog

Float to Uttanasana
Complete Sun to Tadasana

Repeat Other Side
Rest Child's Pose

Roll up
Half Lord of the Fishes Blueprint
Play towards Eka Pada Condensing 2 (aka scissors)
with Box or Cow Face In between

Bridge x 2
Knees to Chest

Freeform

Savasana

Sit

Yoga Basics, 5:15pm Monday

6 Peeps

Not sure if it was me or them, but the vibe I caught was "chill". Sometimes I can teach too slowly in this class. But tonight it felt like the only choice.

Supine
Apanasana
Eye of Needle

Transition to Sitting
Sacrum Movement
Easy Cross Legged Forward Fold
Easy Side Bend

Sacrum Anatomy Awareness with Twisting

Transition to All Fours
Plank
Dog
Uttanasana

Roll up to Standing

Shoulder Shrugs

Step Wide
Leg Line Awareness
Ujayyi Breath Awareness
Breath and Leg Prana Awareness

Warrior 2 Dance Both Sides
PP with Sacrum and Leg Line Awareness
Tadasana

Repeat and offer longer hold with Warrior 2
Attention to the river current of the shushumna

Tadasana
Little Tree
Tree

Uttanasana
Squat

Transition to Sitting

Baddha Konasana with Detailed Sacrum and Hip Awareness
Tabletop

Janu Sirsasana to Stage 2
Table Top

Janu Sirsasana "all the way"
Table Top

Roll onto Backs
Bridge with Strap around Thighs for Sacrum Understanding
3 x

Hand to Big Toe Pose

Savasana

Sweet Vinyasa, Monday 8:30am

27 Peeps
6 Drop Ins

So many out of towners. I did not feel like I got to connect as intimately as I like to. This seems like a new practice. The local regulars were teasing me about the crowd. A woman who I adore came up from LA and brought her pal. Her pal left in the middle. And while I am always glad that people feel free to take care of themselves, sometimes it's tough. Cuz you want everyone to have a good time, but you are not in charge. And mostly I felt like I had let C down. It took me a little bit to relax and let it go.

Main awareness on balancing the front and back of body and hanging in the center of the spine.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend

Transition All Fours
Plank
Dog

Uttanasana
Roll to Standing

Shoulder Shrugs
Uddiyana Bandha Play with Sacrum Awareness

Arm Prana
Heart Prana
Arm Heart Extension Play

Tadasana
Ujjayi Breathing

Seqeunce 1
Sun to
Twisting Lunge (sacrum and belly instruction)
Hammock (to get leg line instruction)
Deep Low Lunge

Vinaysa
Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Float to Uttanasana
Complete Sun to Tadasana

Repeat Other Side
inserting Utkatasana after Uttanasana

Sequence 2
Sun to
Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Lunge

Vinyasa
Dog
Roll into Up Dog
Roll back into Down Dog

Float to Uttanasana
Malasana
Bakasana
Pada Hastasana

Complete Sun to
Tadasana

Repeat Other Side

Tree Pose
with transition to Standing Hip Opener Galvasana Prep

Galvasana
(i am surprised at how hard this is for peeps. i look forward to learning how to teach it better).

In between sides, Half Lord of the Fishes Pose with emphasis on belly to sacrum work.

Cow Face Pose
Revolved Side Angle Pose (putting together all the sacrum and front and back body awareness into a one pose)
Upavishta Konasana or Baddha Konasana

Sit

Savasana

Stiff White Guys, Sunday @ 10

11 Peeps

2 Drop Ins

Relaxed Group.  Played with usual sequence but introduced the Sacrum concept.  Most peeps in the class had not gotten the info yet.  The practice reflected the groups ease.  Everyone's postures were so dialed in and open.

Cross Legged Sacrum Play

Easy Forward Fold.

Easy Side Bend

Switch Legs and Repeat Other Side

Anatomy Lesson

Sacrum Twisting Play to create understanding

Transition All Fours

Plank

Dog

Uttanasana

Sacrum Play

Tadasana

Uddiyana Bandha with Sacrum Work Play

Arm Prana Opening

Heart Opening

Chest Pounding

Arm Extension Exercise

Ujayyi Breathing

1/4 Suns

2 Rounds Easy Lunge Salute Pattern

Standind Postures

Warrior 2 Dance

PP

Tadasana

Repeat Sequence

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 3

Abdominal

Eye of Needle 

Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps
1 Drop In

Everyone had become one with their bolster in some way when I was getting ready to start class, so we went with that and I used it to focus on the breath.

Supine Heart Opener with Bolster
Easy Cross Legged Forward Fold (Switch Legs and Repeat)

Slumpy Dandasana
Chest Press Dandasana

Transition onto All Fours
Cat Cow
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Easy Side Stretching with Effort and Ease Play.
Uttanasana Play

Transition to Wall
Splat
Right Angle
Uttanasana
Roll up to Standing

Ujayyi Pranayama
Repeat Splat Sequence with attention to breathing on Front and Back of Body

1/4 Salutes
2 Rounds Easy Lunge Salutes

Tadasana

Sun to Dog
Plank
Lower to Belly


Windshield Wiper Sacrum Awareness
Sphinx x 2
Rocket Cat
Childs

Transition back onto Bellies
Cobra x 2
(The emphasis was on breathing into front and back of body.)

Flip onto Backs
Knees to Chest

Apanasana
Eye of the Needle
Repeat other Side

Hand to Big Toe Pose with Strap
Both Sides

Easy Spinal Twist
Knees to Chest

Savasana

Soft Vinyasa, Saturday 9am

16 peeps
2 Drop In

Emphasis on Heart and Hand Connection and Leg Heart Connection. Attention to breathing in front and back of body. Took advantage of the smaller class and used Walls for Handstand Play.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend

Transition All Fours
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Shrugs
Uddiyana Bandha and Belly Play
Arm Prana Exercise
Heart Pounding Exercise
Arm Prana Extension Exercise

Tadasana
Ujjayi Breathing

Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance

Vinyasa 1
Dog
Plank
Locust with Arms Extending Back
Rocket Cat
Plank
Dog

Repeat Sequence 1 from Dog on Other Side
Uttanasana
Tadasana

Standing Side Plank Prep

Sequence 2
Sun to Twisting Lunge
Dog
Plank
Side Plank

Vinyasa 2
Dog
Plank
Locust with Hands Clasped
Plank
Dog

Repeat Sequence 2 Other Side
Repeat Vinaysa 2

Uttanasana
Tadasana

Cactus to inverted Handstand Play
Interlaced Hand Shoulder Stretch

Transition to Wall

Splat Pose
Right Angle Pose
Uttanasana
Squat
Inverted Right Angle Pose (or Half Handstand) x 2

Handstand Play
Kicking up and then playing a shin distance away from wall to connect with Front and Back of Body

Urdhva Dhanurasana at Wall with "Lobster Hands" x 2
(We were not so prepped for this, but the group was strong so went for it)

Legs up Wall
Eye of Needle at Wall

Transition to Sitting

Slumpy Swami Twist
Forward Fold of Choice

Savasana

Yoga Basics, Monday 5:15 pm

16 Peeps

11 Drop Ins from Out of Town

Totally new and fun to attempt to teach a basics class that is fresh and current with what I am doing to such a large group of new people.  To keep it fresh an open without falling in the trap of teaching a "crowd pleaser" basics class so the new people would "like me".  Playing with this many new people is fun to see how a whole new group of bodies move.  

Opening

Cross Legged Sit

Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Sacrum Anatomy Lesson Play 

Transition All Fours

Plank

Dog Walk

Uttanasana

Roll up Tadasana

Uddiyana Bandha Play with Sacrum

(more of a morning practice, but felt like a good way to meet tonight)

Arm Chi Work

Heart Pounding Play

Arm Prana Extension Play

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Easy Lunge Salutes

Standing Pose Sequence

Leg Prana Awareness

Warrior 2 Dance Both Sides

1/2 PP with Sacrum Play

PP

Roll up

Tadasana

Repeat with Hold in Warrior 2

Little Tree

Tree Pose

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Transition back to Sitting

Slumpy Swami

Christina's World

Easy Baddha Konasana

Savasana

Sweet Vinyasa, Monday 8:30am

Eric says this was the worst class I ever taught. I followed the guidance I was getting and I was surprised about it, and 2/3 through I was a little like, "huh? is this totally wacked?" but I think there are some redeeming parts.

17 Peeps
All Regulars or semi regulars.

Emphasis on inner arch Sacrum Wing Connection. Sometimes when I am getting on something new, I say the instruction too much. I haven't let it baked in there enough and so it is overwhelming. Also, I got the hit to move towards Tittibhasana but it was not really appropriate for the group that was there.

Calf Torture
Arch Torture
Toe Torture Sequence

Dog
Uttanasana with Sacrum Play
Tadasana

Shoulder Shrugs

Ujjayi Pranayama
1 Round Lunge Salute Pattern

Standing Posture Sequence
Sun to
Twisting Lunge
Side Angle Prep Pose
Triangle
Side Angle Pose
Deep Hip Opener
Pyramid Play
Lunge

Vinyasa
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Repeat Sequence Other Side
Uttanasana
Utkatasana
Tadasana

PP Stance
Leg Awareness
PP C with sacrum twisting

Squirt Pose Several Rounds
Front Splits

Squat

Transition onto Backs
Supine Happy Baby Prep towards Supine Tittibhasana Play

Roll Up and Over and Through for Vinyasa

Practice Jumping Feet Around Hands
Titti Prep Play
Bhuja pindasana

Upward Facing Upavishta Konasana
Baddha Konasana

Windshield Wiper
Bridge Pose
Wheel x 2

Abdominal to Plow
Karni Pidasana

Fish Variation
Slumpy Swami
Christina's World

Yin Baddha Konasana
Sit

Savasana

Sit

SWG Sunday 10:00

26 Peeps

The juju in the room was really quiet. I started to share a bit but there was no bite, so i took the que and wrapped up the story early in the practice. I ran out of time. Sometimes when I am tyring to feel into the room, I go too slow and lose track.


Opening
Supine with Apanasana and Hand to Big Toe Pose with Strap

Easy Cross Legged Forward FOld
Easy Crosslegged Side Bend
Both Sides

Anatomy Sacrum Lesson
Slumpy Dandasana
Chest Press Dandasana

Cat/Cow
Childs
1/4 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to Tadasana

(i think i was planning on going towards Uddiyana Bandha Play, but just followed the mood of the group and allowed it to stay straight instead of trying to shift the energy)

Ujjayi Breathing
1/4 Suns
2 Rounds Easy lunge Salutes

Wise Guy

Standing Sequence 1
Warrior 2 Dance Both Sides
PP Variation
Tadasana

Standing Sequence 2
Warrior 2 Dance to Twisting Lunge to Dog
Technical Lunge on Same Side
Uttanasana
Tadasana

Repeat Other Side

Tadasana with Prana Awareness from Tailbone to Ajna Chakra Root

Uttanasnaa
Squat
Roll onto Backs
Knees to Chest

Bridge x 2
Abdominals
Easy Spinal Twist

Savasana

SWG Saturday 10:45am

15 Peeps

7 New

Always funny on holiday weekends cuz you get this totally different mix of peeps.  The whole energy of the room is different.  And today's sequence was brand new and a little strange.

Sacrum Anatomy Lesson Seated with Legs on Floor

Easy Cross Legged Sit

Easy Side Bend

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Cat Cow

Childs

Plank

Dog

Step Forward Uttanasana

Sacrum play in Utanasana

Roll up to Tadasana

Uddiyana Bandha Play

Arm Channel Play

Heart Pounding

Arm Extension Prana Work

Tadasana

Ujjayi Breathing

2 Rounds Simple Lunge Salutes with Crescent Moon and Twisting Lunge (prep for side plank pose)

Warrior 2 Dance (to get more room in hips)

Lunge

Dog

Lunge

Uttanasana

Tadasana

Standing Side Plank Pose

Sun to Dog

Plank

Toe Torture

Watch demo

Plank Variation

Locust 

Rocket Cat

Repeat Other Side

Full Plank

Dog inbetween

Full Plank

Dog

Plank

Sphinx x 2

Cobra

Roll onto back

Knees to chest

Apanasana

Eye of the Needle

Both Sides

Abdominal x 2

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

21 Peeps

3 New

I am moving into something new within my own practice but has not revealed itself yet in class, so i feel a little in between.  And when i am feeling that way, i move way slow.  we did almost no backbending today and no real inversion...so that was surprising.  Feels like I am forgetting to do vinyasa in my vinyasa class.

Sit

Easy Cross Legged Forward Fold

Easy Side Bend

Seated Sacrum Understanding

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

(Play with Sacrum and bent and straight Leg)

Uttanasana Sacrum play with Bent Legs

Roll to Standing

Uddiyana Bandha Play with Sacrum

Arm Channel Opening

Heart Pounding

Arm Prana Hand Exercise

Tadasana

Ujjayi Breath

Standing Sequence 1

Sun to Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Dog

(i forgot to do a "vinyasa" here)

Opposite Leg Forward

Repeat Sequence on this Side

Uttanasana

Tadasana

Standing Sequence 2

Sun to

Low Lunge, Crescent Moon with Shoulder opener

Pyramid variation

Hammock Pose

Horse with Eagle Arms (both Sides)

Warrior 2 Dance

Open Twisted Lunge

Vinyasa

Dog

Plank

Locust 

Rocket Cat

Plank

Dog

Repeat Other Side

Uttansasna

Tadasana

Nostril Nadi Awareness

Tree Pose

Uttanasana

Squat

Janu Sirsasana

Baddha Konasana

BK with Chest Press

Sit

Savasana

Class Etiquette

I went to Uschi's Independence Day Class this morning.

She opened with a conversation about "I am". And somewhere in the middle of class I forgot that it was not just her and me. Uschi and I have a beautiful friendship that allows space but also pushes each other to be clear. The communication of yoga is not easy and it helps to have friends to help you.

So when I engaged her and started asking questions about what she meant, I threw her off. I was not sensitive to the fact that she was using the intimate and supportive space of teaching to feel into new tender areas within herself. Instead of just listening, I started questioning.

So, sorry pal. I look forward to continuing the discussion and hearing more of what you are sensing, feeling and discovering.

Yoga Basics, 5:15pm Wednesday

6 peeps

translated this morning's class into a basics thing.

Anatomy Lesson
Seated Straight Leg Sacrum Play and Understanding

Easy Cross Legged Seat
Easy Side Bend
(Both Sides)

Transition to Knees and Forearms
Cat and Dog with Leg Squeezing and Opening Play

Childs Pose
All Fours
Plank
Dog

Uttanasana with Sacrum Play
Roll to Tadasana

Uddiyana Bandha Play with Sacrum Play
Tadasana
Ujayyi Breath

1/4 Sun Salutes

Warrior 2 Dance Both Sides
PP Variation
Tadasana

Warrior 2 Dance
Crescent Moon
Side Angle Blueprint
Triangle
Side Triangle
Tadasana

Repeat other Side

Balance on the Block
Tree Pose on the Block


Uttanasana
Squat
Janu Sirsasana Play
Baddha Konasana

Butterfly Bridge
Bridge x 2 (with Strap around thighs)

Supta Padangusthasana a,b, and c

Savasana

Sweet Vinyasa, Wednesday 8:30am

19 peeps
4 Drop Ins

i arrived feeling totally vulnerable and open and a little lost. Saw Wall.e last night and lost my purse after leaving it in the bathroom. The old deletion of identity feeling. Felt into starting to translate some of Patricia's Sacrum work with the Uddiyana Bandha Play.

Sit

Opening
Easy Cross Legged Forward Fold
Easy Side Bend

Sacrum Movement Awareness with Legs Straight

Transition All Fours
Plank
Dog

Uttanasana with sacrum play
Roll up to Standing

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana Opening
Heart pounding
Arm Extension Prana Exercise
Heart Prana

Tadasana
Ujjayi Breathing

Standing Sequence 1
Sun to Lunge
Twisting Lunge
Hammock Pose with Leg Line Awareness
Warrior 2 Dance
Lunge

Vinaysa
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Repeat Sequence Other Side
Uttanasana
Tadasana

Second Standing Sequence
Sun to
Lunge
Side Angle Prep
Triangle
1/2 Wrapped Triangle
1/2 Wrapped Side Angle Pose
Deep Hip Opener with Sacrum Twist
Pigeon
3 Legged Dog

Vinaysa
Dog
Plank
Locust with Hands Interlaced
Rocket Cat
Plank
Dog

Repeat Sequence Other Side
From Vinyasa, float Forward
Complete Sun to Tadasana

Nadi Nostril Awareness

Tree Pose to Galvasana Prep
(Both Sides)

Galvasana with Blueprint Half Lord of the Fishes Pose in between sides.
(I have been throwing this out there for the last few classes. I am surprised at how hard it is for peeps. There is a lot going on, but the fear factor is what seems to be holding peeps back. I think this is why I keep throwing it out there...)

Janu Sirsasana
Baddha Konasana

Butterfly Bridge
Bridge
Easy Spinal Twist

Savasana