Sweet Vinyasa 9:00am Tuesday

5 Peeps

All Bendy ladies.

So we kicked it up a little more than i usually offer.

Fun.

Asked for requests.

Got "hamstrings", neck and shoulders, and heart openers.

Sit

Cross Legged Seat with Sacrum play

Forward FOld

Side Bend

Switch Legs and Repeat Other side

Transition to All Fours

Plank

Dog

(hamstring play)

Vinyasa 1

Plank

Sphinx with Neck Work and Heart Extension

Rocket Cat

Plank

Dog

Sequence 1

Leg Lift Extension  to Lunge

Isometric Lunge

Hamstring Stretch with Tailbone and Hip Rotation Exploration

Lunge

Dog

Repeat Vinyasa 1

Repeat Sequence 1 Other Side

Vinaysa 2

Dog

Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Kriya Stage 1

Ujayyi Breath and Heart Prana Awareness with Arm Extension

Tadasana

Yam

Ham

Om

Sequence 2

Sun to Lunge

Warrior 1 (Dance and Settling, emphasis on lines and relaxing)

Twisting Lunge

Hammock Pose

Deep Hip Opener

Vinyasa 3

3 Legged Dog

Revolved Dog

Dog

Roll to Updog

Dog

Leg Lift Extension to Other Side

Repeat Sequence 2 on Other Side

Repeat Vinaysa 3

Side Plank Sequence

Repeat Vinaysa 2

Uttanasana

Malasana

Mouse Pose

Uttanasana

Complete Sun to Tadasana

Catch the Current

Attention to the Prana in the Palms

Sequence 3

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Release to Hip Lunge

Vinyasa 4

Down Dog

Roll to Cobra

Dhanurasana

Rocket Cat

Plank

Dog

Leg Lift Extension to Other Side
Repeat Sequence 3 on Other Side

Repeat Vinaysa 4

Childs Pose

Vajrasana Meditation

Half lord of the Fishes Pose

Cow Face Pose

Switch Legs and Repeat Other Side

Favorite Forward Fold

Savasana