Sweet Vinyasa, Wenesday 8:30am

20 peeps
1 Drop In

Theme was alignmnet cues of tadasana combined with the actions of swamp monster and cactus and an understanding of tailbone to heart action in backbending. Peak pose is ustrasana, camel.

Sit

Opening
Sukhasana
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition on to All Fours
Plank
Dog

Easy Side Plank Variation Sequence

Uttanasana
Roll up to Standing

Shoulder Play
Swamp Monster and Cactus

Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM HAM OM

Lunge Sequence 1
Sun to Lunge
Low Lunge
Isometric Lunge Work
Hamstring Stretch and Play
Lunge

Vinaysa 1
Dog
Plank
Sphinx with Neck Work
Windsheild Wiper
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 on the Other Side

Vinyasa 2
Dog
ROll into ROunded PLank
Roll into Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Tadasana

Standing Sequence 1
Sun to Lunge
Warrior 1 Swamp Monster to Warrior 1 Cactus
Parsvottanasana
Warrior 3 with hands at Heart
Standing Splits
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 2

Repeat Standing Sequence Other Side

Vinyasa 3
Dog
Roll inot Updog
Roll back into Down Dog

Childs Pose
Vajrasana Meditation

Camel Pose
Rolling into it from Vajrasana 2x

Squat
Uttanasana
Squat
Sit

Transition onto Backs
Knees to Chest

Abdominals
Spinal Twist

Freeform

Savasana