Emphasis on creating tension points within the alignment to create specific areas in which to breathe. Used Bija Chanting to help breath awareness. Was super fun. Sometimes when the class is small, you can end up expending a lot of energy to carry it. Today was not like that. The experimentation and specifics were able to get really dialled in and the bija meditation at the end was super.
Sit.
Yin Baddha Konasana (5 Mintues)
Supported Heart Opener ob 2 Bricks (5 minutes)
Sukhasana
Sacrum Play
Easy Side Bend
(Switch legs and Repeat Other Side)
Transition to All Fours
Plank
Dog
Lunge Stage 1
Keeping Knee Lifted Emphasis on Alignment through Back Leg and Heart
(Both Sides)
Lunge Stage 2
Keeping Knee Lifted Emphasis on Alignment in Front leg and through Back Leg and Heart
(Both Sides)Vinyasa 1
Dog
Roll to Cobra
Land, windshield wiper
Rocket Cat
Plank
Dog
Uttanasana
Roll up to Standing
Shoulder Rotation Awareness
Swamp Monster/Cactus
Wise Guy Sequence
Tadasana
YAM
Sequence 1
Sun to
Crescent Moon
Pyramid Variation
Lunge
Vinaysa 1
Repeat Sequence 1 Other Side
Tadasana
RAM
Sequence 2
Sun to
Crescent Moon with Arms clasped behind back
Hamstring Stretch with Breath in Back
Lunge
Vinaysa 2
Dog
Roll into Updog
Roll into Downdog
Repeat Sequence 2 other Side
Uttanasana
Roll up to Tadasana
VAM
Sequence 3
Sun to
Lunge
Hammock
Horse
Squirt Pose
Low Deep Lunge
Hamstring Play
Lunge
Vinaysa 3
Repeat Sequence Other Side
(Add Side Splits after Squirt and Squat before Low Deep Lunge)
(changed pattern here cuz Vinyasa seemed necessary)
Vinaysa 3
Child's Pose
Thigh Torture Pose @ Wall
(both Sides)
Camel Play at Wall
Pigeon with Geeked out Alignment
(optional vinyasa or childs pose)
LAM
Hanumanasana Play with blocks and blankets
(optional vinyasa or childs pose)
Childs Pose
Vajrasana Meditation sitting up on 2 blocks.
Chanted back up the chakras
LAM - VAM - RAM- YAM - HAM - OM - OM
Sat.
Transition to Legs up the wall with hips on a bolster.
Savasana
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