Sweet Vinyasa, Monday 8:30am

13 Peeps

Cloudy Socked in Monday Morning
I had been getting the hit to do breathe work over the bolsters since I woke up...so we did. That Opening informed the languaging for the rest of the practice. Focus on opening the back of the body with breath pre opening the front of the body for back bending. Peak is Ustrasana.

Supine Heart Opener over a Bolster
- Breath focus around heart Center
- Breath focus at diaphragm
- Breath focus below navel

Transition to Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and repeat Other Side)

Transition to All Fours
Plank
Dog

Easy Side Plank Variation Sequence
Easy Side Plank Variation
Cat/Cow
Plank
Dog
Repeat Side Plank Variation Other Side
Cat/Cow
Plank
Dog

Low Lunge Sequence 1
Low Lunge with emphasis on relaxing, roll to outside and inside
Hamstring Stretch with Cat/Cow and Hip Rotation Play
Lunge
Dog

Repeat Low Lunge Sequence Other Side

Vinaysa 1
Dog
Roll into Rounded Plank
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM HAM OM

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

Repeat Vinyasa 1

Repeat Standing Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Updog
Roll back to Dog

Uttanasana
Utkatasana
Tadasana

Standing Sequence 2
Sun to Lunge
Swamp Monster Warrior 1 to Cactus Warrior 1
Parsvottanasnaa
Warrior 3 with Hands @ Heart
Standing Splits
Pigeon
3 Legged Dog
Revolved Dog
Dog

Vinyasa 3

Repeat Standing Sequence 2 Other Side
Repeat Vinyasa 3

Childs Pose
Vajrasana Meditation

Rolling into Ustrasana 2x
Malasana
Uttanasna
Malasana

Slumpy Swami
Favorite Forward Fold

Savasana