Monday, November 16, 2009

Sweet Vinyasa 8:30am Monday

15 peeps
Regulars

Studio was so cold, so we started quickly to warm up.  The theme ended up being hips and I threw out astavakrasana for fun.  It was a leap for most.  But that is what I got guided to do and went with it.  The talking points all came at the end.  The theme ended up being that it is the effort that matters.  The heat of moving in a new direction is tapas and the necessary fire for transformation.  

Malasana
Wide Leaning Uttanasana
Malasana
Uttanasana

Tibetan 3 Part Breath

Arm Prana Stimulation
Heart Prana Stimulation

Heart Hand Extension Play
Palm Prana Awareness

Ujjayi Pranayama
Tadasana
YAM

Sequence 1
Sun to 
Lunge
Dog
Lunge on other side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
Sun to Lunge
Hammock
Low Lunge
Hamstring Stretch
Dog

Repeat Sequence 2 Other Side from Dog

Dog
Plank
On all Fours
Easy Side Plank both Sides
Childs Pose
Plank
Dog

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Tadasana
YAM

Sequence 3
Sun to Lunge
Hammock
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Deep Hip Lunge
3 Legged Dog
Dog

Repeat Other Side from Dog

Plank
Side Plank Both Sides
Dog
Plank

Sphinx
Windshield Wiper
Rocket Cat
Childs
Plank
Dog
Uttanasana
Malasana
Bakasana

Roll onto Backs
Happy Baby
Supine Baddha Konasana with Toes towards 3rd Eye
Happy Baby

Hip Sequence
Eye of the Needle Play
1/2 Happy Baby
Rock the Baby
Half Happy Baby
Extended Hand to Big Toe Pose Variation with Resistance
Abdominal 
Rest and Soak

Repeat Hip Sequence Other Side

Rest

Roll up to Sitting

Seated Hip Sequence
Long Distance Telephone Call Prep
Long Distance Telephone Call
Rest

Repeat Other Side

Open Chested Baddha Konasana Counter Pose

Long Distance Telephone Call to Leg Over Shoulder and Extension
Repeat Other Side

Purvotanasana Counter Pose

Astavakrasana prep both sides

Astavakrasana

Transition onto Backs
Windshield Wiper
Bridge Pose x 2 or optional Wheel

Rest 

Eagle Spinal Twisting to Both Sides

Savasana


No comments: