Riffed off the sequence from Tuning Workshop yesterday. Emphasis on Alignment and Movement through Legs.
Yin Baddha Konasana
Chest Press Butterfly
Malasana
Wide Leg Uttanasana
Roll up to Standing
Tibetan Breath Exercise for Warmth
Arm Chi
Heart Prana
Heart Hand Prana Extension
Tadasana
Ujayyi Breathing
YAM
Sequence 1
Sun to
Lunge with alignment Detail
Dog
Lunge Other Side
Uttanasna
Tadasana
RAM
Sequence 2
SUn ti Lunge wth more aligment detail
Dog
Lunge Other Side
Uttanasana
Tadasana
VAM
Seqeunce 3
Sun to
Crescent Moon
Hamstring Stretch with Breath in back of Body Focus
Lunge
Dog
Vinaysa 1
Dog
Roll into Cobra
Land, windshield Wiper
Rocket Cat
Plank
Dog
Repeat Sequence 3 Other Side
Uttanasana
Tadasana
VAM
Sequence 4
Sun to
Lunge
Hammock
Horse
Squirt pose
Deep Low Lunge
Hamstring Play
Lunge
Dog
Vinyasa 2
Dog
Roll into Updog
Roll into Down Dog
Repeat Sequence 4 on other Side
(Front Splits after Squirt and Squat before Low Lunge)
(broke pattern to allow for a vinyasa here)
Vinaysa 2
Pigeon pose with alignment geek out
3 Legged Dog
Vinyasa 3
Repeat Pigeon Other Side
3 Legged Dog
Vinaysa 3
Childs Pose
Roll up vajrasana
LAM
Hanumanasana play with blocks and blankets
(optional vinyasa or childs pose in between sides)
Childs pose
Vajrasana Meditaiton
Lord of the Fishes Spinal Twist
Forward Fold
Savasana
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