Soft Vinyasa, Saturday 9am

25 Peeps

2 Drop Ins

Sometimes you arrive and the energy is already so dropped in there is nothing to do but sit.  As we sat, I shared the recent K quote that came into my Inbox: "Generosity of the heart is the Beginning of Meditation".  Something in me felt very moved this morning.  As I shared a little more during the sit, I could feel an opening inside me but did not have the words to identify it. During Savasana I discovered what it was and will try to write about it in the MaGranthi Blog.

We slinked our way towards Scissors or eka pada koundinyasana 2.  I thought we were moving towards parsva bakasana, but there was not enough room so slid towards ekp2 instead.  This feels like the beginning of a twisting arm balance direction.

Opening

Sit.

Sukhasana or Box Forward Fold and Spinal Twist

(the actions presented here set up the rest of the class)

(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose with Side Line opening

1/2 Dog

Rounded Back

Plank

Dog

Plank

All Fours

Easy Side Plank Sequence

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Knee to Head Curls

Slow Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Locust

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Wise Guy Sequence 

Heart Tapping

Heart Pounding and "Tarzaning"

Heart Palm Arm Extension

Heart Palm Prana Awareness

Tadasana

Ujayyi Prananayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge 

Lunge

Dog

Vinyasa 2

Dog

Roll into Cobra

Locust

Rocket Cat

Plank

Dog

Repeat Sequence 2 Other Side from Dog

Repeat Vinyasa 2

Step Forward Uttanasana

(this would have been a smart place to offer bakasana as a prelim arm balance, i just spaced)

Roll up to Standing

Tadasana

HAM

Sequence 3

Sun to Lunge

Half Lord of the Fishes (bring back knee to outside of front foot)

ekp2 prep

(watch)

ekp2 play

Cow Face

Half Lord of the Fishes Blueprint

Lunge

Crescent Moon

Lunge

Dog

Vinaysa 4

Dog

Roll into Updog

Roll into Downdog

Repeat Sequence 3 Other Side

to keep the sequence flowing evenly: it would be correct to repeat Vinaysa 4, and rest in childs pose.  but i believe that i forgot and at this moment we were getting squished for time so i think we simply released cow face to:

Favorite Forward Fold

Sit

Savasana