Sweet Vinyasa, Wenesday 8:30am

12 Peeps

Got the hit to be very specific about the anatomy of the inhale and exhale and get a little geeky.
Theme was to organize towards the alignment cues of upward facing bow pose. We got pressed for time and the end was a bit rushed.

Sit.

Sukhasana
Forward Fold to the Right
Roll up switch Legs and Repeat to the Left

Slumpy Dandasana
Chest Press Dandasana

Down Dog

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster/Cactus
Wise Guy Sequence

Geek out on inner thigh/tailbone
Block between Thighs Work

1/2 Suns (5 Rounds)
Remove Block
Tadasana

Sequence 1
Sun to
Low Lunge
Geek out on Tailbone and Breastbone Relationship
Hamstring with geek out on pelvis, tailbone and hip rotation
Lunge

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


Repeat Sequence 1 Other Side
Repeat Vinaysa 1

Uttanasana
Utkatasana
Tadasana

Sequence 2
Sun to
Lunge
Swamp Monster Warrior 1 to Cactus Warrior
Twisting Lunge

Vinyasa 2
Down Dog
Roll into Updog
Roll back into Down Dog

Repeat Sequence 2 Other Side

Repeat Vinaysa 2

Uttanasana
Utkatasana
Tadasana

Sequence 3
Sun to
Lunge
Swamp Warrior to Cactus Warrior
Parsvottanasana
Warrior 3 Variation
Standing Splits
Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Vinyasa 3

Repeat Sequence 3 Other Side

Vinaysa 3

Come to a seat
(I never suggest jump through to a seat, and it was chaos, so looks like something that needs to get worked on.)

Purovottanasa
Pachimottanasna

Roll Back onto Backs
Bridge pose to Upward Facing Bow Pose Stage 1
Rest
Upward Facing Bow Pose
Rest with Knees to Chest

Favorite Spinal Twist

Savasana