Monday, January 19, 2009

Sweet Vinyasa 8:30am Monday

13 Peeps
1 drop in

Martin Luther King Day.  Excessive focus on side bending and side waist opening.  Oh well.

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

Transition to All Fours
Cat Cow
Barrel Rolls 
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back
Neutral

Easy Side Plank Sequence
Childs Pose
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Plank

Side Plank Play

Vinaysa 2
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat 
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana

YAM

Sequence 2
Sun to Lunge
Side Angle Blueprint 
Triangle 
Side Triangle
Warrior 2 Dance
Lunge
Dog

Vinyasa 3
Dog
Plank
Locust 3
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Palm Prana Ping Pong

HAM

Repeat Sequence 2 Other Side

Repeat Vinaysa 3
after Locust 3
Bow Pose
Rocket Cat
Childs Pose

Vajrasana Sit

Half Lord of the Fishes
Cow Tipping
(switch Legs and Switch Side)

Revolving Head to knee Pose
Both Sides

Baddha Konasana

Transition to Backs
Bridge
Upward Facing Bow x 2

Happy Baby Abdominals

Free Form

Savasana



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