Monday, November 3, 2008

Sweet Vinyasa 8:30am Monday

19 Peeps

Similar Sequence that we have been working lately.  Talk was on what I am discovering about effort and ease, practice and surrender, alignment of being.  Lately the sequences have been directed towards sitting.

Sit

Opening
Yin Baddha Konasana with Feet Sen Channel Pressing 
Baddha Konasana
Slumpy Dandasana
Chest Press Dandasana

All Fours
Plank
Dog

Easy Side Plank Sequence

Leg Line Sequence 1 
Leg Lift from Dog
Lunge with Alignment Attention
Back to Dog
(Repeat Other Side)

Vinyasa 1
Dog
Plank
Sphinx
Rocket Cat
Childs
Plank
Dog

Leg Line Sequence 2 
Dog
Leg Lift from Dog
Lunge with More Alignment Attention
Hammock
Lunge
Back to Dog
(Repeat Other Side)

Vinyasa 2
Dog 
Plank
Low Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Swamp Monster/Cactus

Wise Guy Sequence

Tadasana
Ujayyi Breathing
YAM

Standing Sequence 1
Sun to 
Lunge
Hammock
Warrior 2 Dance
Crescent Moon
Lunge

Vinaysa 3
Dog
Roll into Cobra
Locust Legs
Rock back to Cobra
(ala Schiffmann)
Rest
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana

HAM
Repeat Standing Sequence 1 on the Other Side
Repeat Vinyasa 3

Standing Sequence 2
(from Dog)

Leg Lift to
Lunge
Hammock
Horse
Squirt
Malasana
Lunge

Vinyasa 4
Dog
Roll to Updog
Roll back to Downdog

Repeat Standing Sequence 2 Other Side
(with the addition of side splits)
Repeat Vinyasa 4

Childs Pose
Vajrasana Meditation
OM
OM

Half Lord of the Fishes
Cow Face
Forward Fold
Sit

Savasana








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