Monday, August 4, 2008

Sweet Vinyasa 8:30am Monday

12 Peeps
1 New

First Sweet Vinaysa in 2 weeks. Continued where we left off.  Dialing in the alignment towards the subtle energy freedom.  I'm having fun, I hope others are too.

Cross Legged Opening
Easy Cross Legged Seat.
Sacrum Breath Movement
Easy Forward Fold
Easy Side Bend

Switch Legs and Repeat Other Side.

Slumpy Dandasana
Chest Press Dandasana

Transition to All Fours

Plank
Dog

Uttanasana
Roll to Tadasana

Shoulder Shrugs

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana
Heart Prana
Arm Extension Prana Exercise
Prana in Hands

Tadasana
Ujayyi Pranayama

Sequence 1
Sun to Lunge
Twisting Lunge (emphasis on drawing navel towards the side of sacrum to initiate twist)
Hammock Pose
Warrior 2 Dance
Low External Rotation Lunge
Pyramid

Vinyasa 1
Dog
Rounded Plank
Dog
Round to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasna
Complete Sun to
Tadasana

Repeat Sequence 1  Other Side

Vinaysa 2
Dog
Plank
Side Plank with Navel Action to initiate it
Dog
Side Plank Other Side
Dog
Roll into Updog
Roll into Downdog

Uttanasana
Malasana
Mouse Pose
Pada Hastasana

Complete Sun to 
Tadasana

Seqeunce 2
Sun to 
Lunge
Side Angle Pose Blueprint 
Triangle Pose
Side Triangle
Open Triangle
Wrapped Triangle
Wrapped or Bound Side Angle Pose
Deep Low Lunge
Twisting Lunge (optional straight leg)

Vinaysa 2
Dog
Roll to UpDog
Roll to DownDog

Uttanasna
Squat
Mouse Pose
Uttanasana
Complete Sun to Tadasana

Repeat Other Side
After Vinyasa 2, rest Childs

Vajrasana Meditation

Baddha Konasana
Supine Baddha Konasana

Butterfly Bridge
Bridge x 2

Knees to Chest
Transition to Sitting

Slumy Swami 1 Both Sides
Slumpy Swami 2 Both Sides

Forward Fold (choice)

Sit 

Savasana







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