Sweet Vinyasa 8:30am Wednesday

Rushed Morning.
Eric trying to get out door to LA to promote the Crib and I had to bully alana into giving me a ride to the studio. So that sucked. Also, it's day 1 of no coffee and no sugar. So that will throw anyone off.

15 peeps

Sit
(The sitting has been so good lately. Everyone drops right in. I still make the mistake of giving a little bit of instruction, but it's really not necessary)

Wide Baddha Konasana with Sacrum Play
Yin Baddha Konasana

Slumpy Dandasana
Chest Press Dandasana

Transition to All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with neck Work
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Leg Lift in Dog
Lunge
Isometric Play with Attention to Face
Hamstring Stretch with Anatomical Play
Lunge

Repeat Vinyasa 1
Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Uddiyana Bandha Play with Digging hands into belly

Ujayyi Pranayama
Tadasana
YAM HAM OM

Lunge Sequence 2
Sun to Lunge
Twisting Lunge
Hammock Pose
Deep Hip Opening Lunge
3 Legged Dog with Hip Play
Dog

Repeat Vinyasa 2
Repeat Lunge Sequence 2 Other Side

Vinyasa 3
Dog
Roll into Up Dog
Roll into Down Dog

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Standing Sequence 1
Sun to
Lunge
Twisting Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 3
Repeat Standing Sequence 1 on Other Side
Repeat Vinaysa 3

Childs Pose

Ustrasana Play with Attention to that Central Current
2 x Rolling into from the Side

Childs Pose
Squat
Uttanasana
Squat

Roll onto Backs
Eye of the Needle with Rolling and Leg Extension

Roll up to Sitting
Slumpy Swami
Christina's View
Favorite Forward Fold

Sit

Savasnaa