Sweet Vinyasa Wednesday 8:30am

16 Peeps
2 Drop Ins

Similar pattern as on Monday. Focus on Setting up the Arm and Shoulder Actions for Upward Bow Pose, aka Urdhva Dhanuarasana, aka Wheel.

Opening
Heart Opener on 2 Bricks with Arm extension opening and Understanding.
See Yoga Video of heart opener. (Does not have arm movement).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Knees to Chest and Roll up to Sitting

Sukahsana Forward Fold with Side Bending (Switch Legs and Repeat)

Transition onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge Sequence 1
Lunge
Hammock
Inside Lunge
3 Legged Dog
Dog

Locust 1 to Locust 2 Vinaysa

Repeat Lunge Sequence 1 Other Side


Locust 1 to Locust 2 Vinaysa

Step Forward Uttanasana
Roll up to Standing
Tadasana

Hallelujah Arms to Standing Sirsasana 2 to Pressing up Arms Straight
(same action as pressing up in Upward Bow)
Interlaced Fingers behind back Shoulder Opener
Half Chair to Utkatasana
Tadasana

LAM

Lunge Sequence 2
Sun to Lunge
Hammock
Warrior 2 Dance
Lunge
Crescent Moon (with Slow Arm Extension)
Dog

Locust 3 Vinyasa with Leg Movements

Repeat Lunge Sequence 2 Other Side

Bow Pose Vinaysa

Side Plank Both Sides

Updog Vinyasa

Step Forward Uttanasana
Half Chair to Utkatasana
Tadasana

YAM
Lunge Sequence 3
Sun to Crescent Moon
Hamstring Stretch
Lunge
Dog

Rolling Updog Vinyasa

Repeat Lunge Sequence 3

Rolling Updog Vinyasa

Childs Pose

Vajrasana

Transition to Earth

Urdhva Dhanurasana in 3 Stages
Stage 1 and Rest
Stage 1 to Stage 2 and Rest
Stage 1 to Stage 3 and Rest
(Repeat Stage 3 if desired)

Mini Hamstring Abdominal Sequence

Savasana