Soft Vinyasa, Saturday 9am

First day back after 2 weeks.  Always fun to teach again.  There is a fresh awkwardness.  I rode my bike to class with J today and knew that we were going to be moving towards Arkana Dhanurasana but was not sure how we were going to get there.   Sequence was not really flushed out, but feels like a good starting point.

16 Peeps

1 Drop In

2 Pregnant Women

Sole of Feet Rubbing

Yin Style Baddha Konasana

Slumpy Dandasana 

Chest Press Dandasana

Transition onto All Fours

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Uddiyana Bandha Play

with Sacrum Direction

Arm Prana

Heart Prana Pounding

Arm Prana Extension Exercise

Ujayyi Pranayama

OM

Sequence 1

Sun to 

Twisting Lunge

Hammock Pose

Deep Low Lunge with Hands on Inside of Arch

Pyramid Variation

Vinaysa 1

Dog

Rounded Plank

Dog

Rounded Plank to Cobra

Rest with Windshield

Rocket Cat

Plank

Dog

Uttanasana

Malasana

Baby Bakasana

Uttanasana

Complete Sun to 

Tadasana

Repeat Sequence on Other Side

Add in Side Plank on Both Sides and

replace Baby Bakasana with Mouse Pose

Bow and Arrow Arm Action Sequence

Sequence 2

Sun to

Lunge

Warrior 1

Revolving Triangle with Bow and Arrow Arms

Pyramid Variation

Pigeon

Vinyasa 2

Revolved Dog

Dog

Roll to Updog

Roll to Down Dog

Uttanasana

Complete Sun to Standing

Repeat Sequence 2

Rest in Child's Pose

Vajrasana Sit

Baddha Konasana 

Revolving Side Angle Pose

Kurmasana Prep

Transition onto Backs

Happy Baby to Supine Bow n Archer Pose

Roll up to Sitting

Bow and Archer Pose Play

Forward Fold

Roll onto Backs

Windshield Wiper

Bridge x2 

(optional Upward Facing Bow Pose)

Knees to Chest

Easy Spinal Twist

Savasana