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