Saturday, September 27, 2008

Soft Vinyasa, Saturday 9am

20 Peeps

Light open young energy today.  I got called out twice today.  Once for being in yoga journal and again cuz it's my birthday.  So the class sings happy birthday.  We focused on the swamp monster to cactus action.  Side waist opening, slinky lunges, warrior 1's, upward facing bow. Talk is along similar lines as usual.  The difficulty of self study and allowing all the shadows to be there for depth.

Sit

Sacrum Play
Forward Fold Sidelined
Side Bend

(switch legs and repeat other side)

Transition to All Fours
Plank
Dog (with side waist emphasis)

Easy Side Plank Sequence
Plank
Side Plank Variation
Cat/Cow
Plank
Dog
(Repeat on Other Side)

Lunge Sequence 1
Low Lunge with Side Exploration
Hamstring Stretch with Tailbone and Hip Rotation Awareness
Lunge
Dog
(Repeat Other Side)

Vinyasa 1
Roll into Rounded Plank
Roll into Cobra
Rest. Windshield Wiper.
Rocket Cat
Plank
Dog

Uttanasana
Roll to Standing

Shoulder Awareness
Swamp Monster/Cactus
Wise Guy Sequence

Tadasana
YAM

Standing Sequence 1
Sun to 
Lunge
Swamp Monster Warrior to Cactus Warrior
Twisting Lunge
Lunge

Vinaysa 1

Repeat Standing Sequence 1 Other Side
Repeat Vinyasa 1 but 
Transition to Rocket Cat
Dolphin Plank
Sphinx
Rocket Cat
Plank
Dog

(at this point i still thought we might make our way to sirsasana/bakasana play)

Uttanasana
Malasana
Bakasana

(I thought we would be doing it again, so i did not offer too much instruction, but instead was doing a litmus test for the mood of the group).

Malasana
Uttanasana
Roll up to Standing

Tadasana
HAM

Standing Sequence 2
Sun to 
Lunge
Swamp Warrior to Cactus Warrior
Parsvottanasana
Warrior 3 with Hands @ Heart
Standing Splits
Pigeon
3 Legged Dog
Revolved Dog
Dog

Vinaysa 2
Dog
Roll into UpDog
Roll into Downdog

Repeat Standing Sequence 2 Other Side
Vinyasa 2

Childs Pose

Vajrasana Meditation

(I hesitated here.  Felt like energy should be kept up a little longer even though we only had 15 more minutes.  Camel was an option but went towards Upward Facing Bow to keep the "cactus arm" theme).

Transition onto Backs.

Bridge
Upward Facing Bow

Rest Supine with Legs Crossed into Hips.
Roll up to Sitting

Paschimottanasana

Savasana








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