Friday, August 15, 2008

Sweet Vinyasa 9:00am Thursday

I subbed for Uschi

8 Peeps.
2 Drop Ins.

Same theme as lately, but today felt super dialed in with the meditation aspect.  It seems that the guidance is leading us towards that spontaneous swimming in the current and it seems like we are all catching it.

Sit

Cross Legged Seat to Chest Press Dandasana Opening

All Fours
Plank
Dog

Uttanasana
Roll up Tadasana

Uddiyana Bandha with Sacrum Play
Ujayyi Breath
Heart Arm Hand Prana Extension
Tadasana

Sequence 1
Sun to 
Twisting Lunge
Hammock Pose
Warrior 2 Dance
Lunge

Vinaysa 1
Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Other Side Leg Lift Extension

Repeat Sequence Other Side
Repeat Vinyasa 1

Vinyasa 2
Dog
Plank
Side Plank
Dog
Plank
Side Plank
Dog

Vinyasa 3
Dog
Roll into Updog
Roll back Down Dog

Float Forward
Uttanasana
Complete Sun to Tadasana

Bow n Arrow Action Sequence

Sequence 2
Sun to 
Lunge
Warrior 1
Twisting Triangle 
Pyramid
Lunge

Vinyasa 3
Dog
Roll into Updog
Roll into Downdog

Leg lift to Other Side
Repeat Sequence on Other side

Repeat Vinaysa 3
Rest in Child's Pose

Vajrasana Meditation

Half Lord of Fishes Pose
Cow Face Pose

Switch Legs and Repeat Other Side
Forward Fold of Choice

Sit

Savasana


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