Stiff White Guys, Sunday @ 10

16 Peeps

2 New

Everyone was sitting upright, so we started like that.  

Cross Legged Sit.

Sacrum Work, easy Forward Fold

Switch legs and Repeat.

Slumpy Dandasana

Chest Press Dandasana

(About here I got the hit to focus on the balance between effort and ease and how to access the subtle lines of energy.  I probably over emphasized it and did not teach enough of a rounded practice, but I think the teaching was clear).

Transition to All Fours

Plank

Down Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Side Waist Stretch and Effort/Ease Understanding 

Easy Standing Forward Fol

Roll up to Standing

Repeat Side Waist Stretch taking it a little farther playing with Effort/Ease

Easy Standing Forward Fold

Roll up to Standing

Strap Work for Shoulders Sequence

Tadasana

Ujayyi Pranayama

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana 

(using Tadasana to get that lengthening play)

Standing Sequence 1

Warrior 2 Dance Both Sides

PP Variation

Tadasana

Standing Sequence 2

Warrior 2 Dance with Hold 

Lunge

Step Forward Uttanasana

Tadasana

Repeat Other Side

Standing Sequence 3

(designed to connect side waist work, lunge salutes and standing pose work)

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Step Forward Uttanasana

Tadasana

Repeat Other Side

Easy Forward Fold

Squat

Transition onto Backs

Eye of the Needle Play

Hand to Big Toe Pose with Strap

Repeat Other Side

Transition to Sitting

Baddha Konasana

Revolved Head to Knee Pose (essentially the "peak" pose, combining the side waist work with hip opening with sense of lengthening)

Transition onto Backs

Easy Spinal Twist

Back Release

Savasana