Soft Vinyasa Saturday 9am

20 Peeps
2 Drop Ins

A little cold, but not too bad. Similar sequence as Wednesday. Attention to listening, internal alignment and opportunity. Lots of side waist opening, central aligning and balance. Talk on making room for the tightspots.

Opening
Sukhasana or Box
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock (with side waist play)
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs
Plank

Side Plank Play

Vinyasa 2
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasnaa
Cowboy Negotiation Pose
Uttananasa
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Vinyasa 3
Dog
Plank
Locust 3
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Repeat Sequence 2
Repeat Vinaysa 3 with addition of a Bow Pose

Uttanasana
Malasana
Mouse Pose
Uttanasna
Roll up to Standing

Balance
Balance Play
Knee to Chest Both Sides
Uttanasana
Extended Hand to Bog Toe Pose Both Sides
Uttanasana
Malasana

Transition to Siting

Urdhva Upavishta Konasana
Baddha Konasana
Roll to Supine

Windshield Wiper
Bridge Pose
Bridge Pose with Leg Lift
Bridge Pose to Viparitta Karni
Country Plow
Country Karni Pidasana
Roll out to Supine
Uttanana Padasana (aka fish variation)
Easy Spinal Twist

Savasana