Soft Vinyasa Saturday 9am

16 Peeps
1 Drop in

(Almost a second drop in but seemed to not be a match and he left. Might write a blog about it cuz it was such a mind spin for me).

Played with some of the work that I found myself doing with Help of Ojai and Krotona. So a little slower and groovier. Emphasis on understanding the simultaneous actions in the opening of the heart and the descent of the tailbone.

Heart Opener
Supine over a Brick

Pelvis Rocking Forward and Back
Breath in Belly Awareness and Connection to the Pelvis

The Shimmy

Roll to Sitting

Sukhasana with Action of Heart and Tailbone
Forward Fold to head on Brick
Chest Pressing
(Switch Legs and Repeat Other Side)

Transition onto All Fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Rounded Body
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Crescent Moon with Pelvis and Heart Attention
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Sphinx with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Cobra with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Rocket Cat
Childs Pose
Vajarasana

Demo of the Cobra Locust Vinyasa
(Calling out the actions of the Tailbone and Heart)

Cobra Locust Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana with Alignment Cues
Ujayyi Pranayama

(awareness of breathing down the fronts and backs of the body)

LAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Angle Pose
Lunge
3 Legged Dog

Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Repeat Sequence 2 Other Side

Cobra Locust Vinaysa

Rest Childs Pose
Vajrasana Sit

Shoulder Work in Vajrasana

Shoulder Work with Bricks

Headstand Prep
A little suggestion to put some of the navel and tailbone and heart work towards headstand
There was not really enough time to do this. But there is always a first suggestion.

Childs Pose
Vajrasana Sit
OM

Transition towards earth

Savasana Prep

Savasana