Studio was toasty. So good to have the heater working again. I had been dreaming about galvasana. So opened with supine hip openers and abdominals with idea of working those as arm balances...but the "idea" was not a total match with the crowd. We worked towards Sleepy One Legged Crow Pose. The pace and structure of today was totally different than where we have been which is probably good. And a "goal pose" is always fun. Talk was light and was on patience.
Opener
Yin Baddha Konasana
Roll back onto backs
Hip Belly Sequence
Eye of Needle Play with extending and drawing in lever leg
Half Happy Baby with Leg Extension and Reaching for the Sky
Rock the Baby with Leg Extension Play
Half Happy Baby
Release and Rest
Repeat Other Side
Full Happy Baby
Baddha Konasana Toes to Forehead
Bk with heals into groin
Happy Baby
Rock n roll to Sitting
Sukhasana forward Fold (both sides)
Transition to All Fours
Cat Dog Barrel Rolls
Childs Pose
Easy Side Plank Sequence
Childs Pose
1/2 Dog
Rounded Back
All Fours
Plank
Dog
Sequence 1
Slow Lunge
Hammock
Crescent Moon
Lunge
Dog
Repeat Sequence 1 other Side
Vinaysa 1
Dog
Rounded Plank
Dog
Roll through rounded plank to Cobra
Land
Locust/Cobra
Land
Rocket Cat
Plank
Dog
Step Forward Uttanasana
Dangle
Roll up to Standing
Tadasana
Palm Prana Ping Pong
Ujayyi Pranayama
YAM
Standing Sequence
Sun to Lunge (slowly)
Twisting Lunge
Hammock
Warrior 2 Dance
Lunge
3 Legged Dog
Lazy Eka Pada Bakasana Prep
(Knee around Leg several times)
Vinaysa 2
Dog
Roll into Updog
Roll into Downdog
Toe Torture pose and Watch
Demonstrate Lazy One Legged Crow
Play towards it on One Side
Gather Feedback and play with addressing it
Some Peacock Prep in Wrists
Try Again on that side and Rest
Repeat Vinaysa 2
Repeat Standing Sequence Other Side from Dog
(this derailed the pattern a bit, but oh well)
Repeat Lazy Eka Pada Bakasana Play on other Side
Some good feedback
- tim suggested easier to come into it from shorter dog
- eric said it was easier to bring elbow just above hip then guts
- alot of peeps have trouble with the engineering of tipping forward to allow back leg to come up...a lot of effort to lift it up which does not work...i have to work on this from that perspective and see if i can understand why
Rest
Kooky peacock play with hands wide and legs lifted and bent
Revolving Head to Knee Pose
Upward Facing Upavishta Konasana
Baddha Konasana
Upward Facing Upavishta Konasana with Rolling
Baddha Konasana
(for a moment i thought we might play towards that classic halasana/forward fold sequence from Iynegar days...but felt too complex on top of an already complex sequence)
Transition onto Backs
Windshield Wiper
Bridge
Bridge or Wheel
Viparitta Karni
Easy Plow
Easy Karnipindasana
Roll out
Fish variation
Lying Spinal Twist (Optional)
Savasana
we have 10 minutes for savasana! so sweet.
Sit
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