1 New
The more intimate group offered the opportunity to workshop a more difficult posture but I never caught the hint to do that so played it pretty straight.
Opening
Easy Cross Legged Position
Sacrum Play
Forward Fold
Side Bend
Switch Legs and Repeat Other Side
Slumpy Dandasana
Chest Press Dandasana
Transition All Fours
Plank
Dog
Uttanasana
Roll up to Tadasana
Shoulder Shrugs
Uddiyana Bandha Play with Sacrum Attention
Arm Prana
Heart Prana
Arm Extension Prana Exercise
Heart Hand Prana
Tadasana
Ujayyi Breath
OM
Sequence 1
Salute to
Lunge
Twisting Lunge
(the alignment emphasis lately has been to use the navel back to the wing of the sacrum towards the side you are twisting towards on the exhale, opening the rib cage with the inhale)
Hammock Pose
(waking up the energy lines of the legs)
Warrior 2 Dance
Lunge
Vinaysa
Dog
Rounded Plank
Dog
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Squat/Mouse Pose Prep
Uttanasana
Tadasana
Repeat Sequence Other Side
Adding Side Plank Work
(demoed showing the use of the navel to spine to pull the body open)
And Rolling into Updog Attention
(I demoed this today)
and Mouse Pose after Squat
Sequence 2
Sun to
Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Open Triangle
Wrapped Side Angle Pose
Deep Low Lunge
Vinyasa 2
3 Legged Dog
Reverse Dog
Roll into Up Dog
Roll Back Down Dog
Uttanasana
Tadasana
Repeat Sequence 2
After Vinyasa, rest Child's Pose
Vajrasana Meditation
Baddha Konasana Play
Revolving Head to Knee Pose Play
Seated Meditation posture
Putting the play with the tailbone and lines of body together that we explored throughout the asana practice towards sitting comfortably.
Transition onto Backs
Bridge Pose
Bridge Pose with Leg Lifts
Bridge to Viparitta Karni
Easy Plow
Easy Karni Pindasana
Roll out
Uttana Padasana (easy fish pose variation)
Freeform to Savasana
Savasana
Sit
(After all the effort and focus on the alignment, there is a spontaneous alignment that seems to occur)
Posts
No comments:
Post a Comment