Stiff White Guy Yoga, Sunday 10:00am

15 peeps
Regulars

We worked with mulabandha and hips. Focus similar to Saturday's class with an emphasis on tuning to the flow of Prana. After the last Warrior 2, it was 11:18, so class ended quickly.

Opening
Constructive Rest Pose with Blanket and Strap
Mulabandha Awareness
Eye of the Needle and Hip rotation
Hamstring Stretching with Hip Rotation

Transition to Sitting
Marma Points/Nadi Awareness in legs
Rolving Head to Knee Pose
Yin Baddha Konasana

Malasana
Wide Leg Leaning Uttanasana
Roll up to Standing

Tadasana

Hand Mudra Mulabandha Partner Exercise

Tadasana
Ujayyi Prananyama
LAM

3 Rounds of Progressive Lunge Salutes

Tadasana
Palm Prana Awareness (Slinky Method)

Moving towards Warrior 2 in 3 Stages

Stage 1
Wide Leg Stance with Gross Obvious Attention to Leg Lines and Breath
Hammock Pose
Tadasana

Stage 2
Warrior 2 Dance Both Sides
Hammock Pose
Tadasana

Stage 3
Warrior 2 Dance
Warrior 2
Repeat Other Side
Hammock Pose
Squat
Transition to Floor

Knees to Chest
Bridge Pose x 2

Cosmic Rest Pose
Savasana