Tuning Workshop

9 Peeps

2 Brand New

2 Who do not come very often

I did not prepare for this workshop.  I knew I wanted to focus on grounding in the hips and opening the heart, but I wanted to tune into creating that possibility with intention and not so much doing.   I did think we might move to drop overs.  But I had not created the energetic to allow this to happen and out of the 9 peeps, only 3 or 4 would have been up for it.  I focused more on the energetic of sitting meditation.

Supportive Heart Opener over Bolster

Attention to breath in heart chakra, manipura and lower belly.

Easy Cross Legged Sit

Attention to simply relaxing the Hip Joints

Both Sides

Transition onto Backs and Explore Hip Rotation

Roll back up to sitting

Forward Fold and Side Bend

Transition onto All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Wise Guy Neck Work

Windshield

Rocket Cat

Plank

Dog

Isometric and Side Lunge Play

Repeat Vinaysa 1

Repeat ISLP other side

Vinaysa 2

Dog

Rounded Plank

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Transition Forward

Uttanasana

Roll up to Standing

Tadasana

Ujayyi

YAM HAM OM

Sequence 1

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

(there were 4 new peeps in class and they did not have the practice finding their own way, so we came back forward to discuss)

Lunge

Uttanasana

Complete Sun to Tadasana

(look at warrior 1 and ideas)

Repeat Sequence 1

Sequence 2

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock

Deep Low Hip Opener

3 Legged Dog

Repeat Vinyasa 2

Uttanasana

Complete Sun to Tadasana

Repeat Sequence 2

Repeat Vinyasa 2 but Land on Belly and Rest

Reclining Buddha with Thigh Stretch 

3 Bow Poses

(Nick asked a good question about point vs flex foot, we experimented a little bit)

Childs Pose

Dog Pose

Pigeon Drop Over Sequence

3 Legged Dog with Hip Opener

Pigeon with Thigh Stretch Play

Pigeon

3 Legged Dog

Revolved Dog

Repeat Vinyasa 2

Repeat PDOS

Childs Pose

Vajrasana Meditation

Camel Pose from Vajrasana on Block x 3

Rest in Childs Pose

Baddha Konasana Play

Janu Sirsasana Play

Seated Meditation, 15 minutes

Savasana

Sit