Sweet Vinyasa Monday 8:30am

10 peeps
1 Drop In

We have been working so geeky with the spine, decided to relax some of the building blocks and simply practice with attention on it. Straightforward sequence with no real peak. Emphasis on maintaining awareness on the spine in preparation for sitting.

Sit for about 5 minutes

Sukhasana with Forward Fold and Side Bend (Both Sides)

Transition all Fours
Easy Side Plank Sequence
Childs Pose
1/4 Dog

Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1

Plank
Sphinx
Rest
Sphinx to Cobra
Rest
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
LAM

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

Rolling Updog Vinaysa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped or Bound Side Angle
Low Deep Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 3
Rolling Updog Vinaysa

Childs Pose
Vajrasana
Transition to Seat

Revolving Head to Knee Pose Both Sides
Soft Baddha Konasana

Transition to Earth
Bridge Pose x 2
Easy Spinal Twist
Shimmy

Savasana