Monday, March 30, 2009

Sweet Vinyasa 8:30am Monday

 15 peeps

All 20 Class Card Holders.  So, intimate committed group.  Similar play as on Wednesday and Saturday.  Focus on the engineering details of internal and external rotation of the hips using straps and blocks and playing with those details.  In this class we dialed in and geeked out towards headstand.  Then Bridge with Bricks.  Almost 10 minute Savasana.  One of my favorite classes ever.

Strap around the Toes
Toe Spreading
Ankle Strap and Outward Pressing
Block in Inner Thigh Squeezing
an all together

Belly Stem to Sacrum Play

Uttanasana
Belly Play 
Roll up to Tadasana

Strap and Block work in Tadasana
with Shoulder Opening Work

Tadasana
OM

Sequence 1
Sun to 
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side from Dog

Sphinx Vinaysa

Easy Side Plank Sequence Both Sides

(feel like there was something else here...?)

Side Plank Both Sides

Sphinx/Cobra Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana
OM

Sequence 2
Sun to 
Side Angle Blueprint with Block
Triangle with Block
Side Angle with Block
Deep Low Hip Opener
Lunge
Twisting Triangle Variation
Lunge
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa
Childs Pose

(here i was not totally sure what was coming next.  i waited and got the hit towards headstand)

Shoulder Wrapped Opener with Block and San Block
Headstand Prep

Suggestion to Feel the leg work in the headstand

5 Minutes Free Time
Some in Headstand
Some with 3 Blocks
and all the work inbetween

Childs Pose

Transition to Bridge Pose with Blanket and 2 Bricks
5 Minutes Play

Rest

Savasana





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