Soft Vinyasa Saturday 9am

18 peeps

Last night I dreamed of talking about the nervous system in class, but got the hit to teach the mechanics of Chaturanga. We never do chaturanga, so learning the mechanics might have seemed a little silly, but the Crib is coming up and Uschi is teaching stronger, so maybe those were the pulling forces. I imagined that we might also have time to get into the mechanics of viparita karni but we did not.

Sit.
(I still am not sure how the sitting got so good all of sudden. It's like the space holds all of us. There is nothing to say, but sometimes I forget and give instruction).

Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition All Fours
Plank
Dog

Vinyasa 1
Dog
Plank
Sphinx with Neck Work
Windshield Wiper
Rocket Cat
Plank

Easy Side Plank Variation Sequence
Plank
Easy Side Plank
Locust
Windshield Wiper
Rocket Cat

Repeat Easy Side Plank Variation Sequence on the Other Side

Dolphin Plank
Praying Sphinx
Rocket Cat
Plank
Dog

Low Lunge Sequence 1
Low Lunge with Side Rolling and Exploration
Hamstring with Anatomical Awareness
Lunge
Dog

Repeat Low Lunge Sequence Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Understanding
Wise Guy Sequence

Tadasana
Cactus Arm Action to "Cigarette Girl" (being renamed to Concession Girl)
to look and discuss Chaturanga/Plank
Interlaced Finger Shoulder Stretch
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Lunge Sequence 2
Sun to
Lunge
Twisting Lunge
Hammock Pose
Deep Low Lunge
Side Angle Pose
3 Legged Dog
Dog

Vinyasa 3
Plank
Drop to Knees
Girly Pushups
Locust
Plank
Dog

Repeat Lunge Sequence 2 on the Other Side

Repeat Vinaysa 3
(geek out on chaturanga using Cobra shoulders)

Uttanasana
Roll up to Standing
Tadasana

(if i had had the time i would have gone through the cigarette girl arms again and detailed out standing viparita karni here)

Lunge Sequence 3
Sun to
Twisting Lunge
Side Angle Prep
Triangle
Side Triangle
Open Triangle
Wrapped Triangle
Side Angle Pose with Wrap
Lunge
3 Legged Dog
Revolved Dog
Dog

Vinaysa 4
Dog
Plank
Chaturanga with a little hold
Locust
Plank
Dog

Repeat Lunge Sequence 3 Other Side
Repeat Vinaysa 4
without Locust
Rocket Cat
Childs

Vajrasana Meditation

Transition Onto Backs
Bridge Pose 2x
Second time into Viparitta Karni
Plow
Roll out to Supine
Fish Variation

Easy Spinal Twist
Savasana with Blanket Roll under Neck and then Removal

Sit