Sweet Vinyasa 8:30am Wednesday

18 Peeps

1 Drop in

Did Prep Work towards lifting up into Sirasana 2 from Prasarita Padottanasana A.  A few peeps tired it but I did not workshop it.  Major theme was around the moving of the subtleprana and the use of Chakras, Marma Points and Nadis.  Feels like a new direction. Fun.

Opening

Seated 

Marma Points Leg Lines

Obtuse Angle Forward Fold

Repeat Other Side

Slow and Groovy Revolving Head to Knee

Yin Style Baddha Konasana

Squat

Cowboy Negotiation

Wide Leg Leaning Uttanasana

Roll up to Standing

Tadasana

Palm Prana Awareness

Ujayyi Pranayama

LAM

2 Rounds of Simple Lunge Sequence

Sun to Lunge (w/o knee on floor) to Dog to Lunge other Side to Uttanasna and Completion of Sun

(Purpose: to establish the leg lines and attention to accessing them)

Sequence 1

Sun to Lunge to Hammock Pose

(emphasis on LEG LINES, from Gross to Subtle)

Low Slinky Lunge

Hamstring Stretch

Lunge

Dog

Repeat Sequence 1 Other Side

Plank

Easy Side Plank with Knee on Earth

Childs Pose

Vajrasana

Chatarunga Arm Dial In from Kneeling

3 Rounds of Dips

Hover

Low Cobra

Locust

Cobra

Rest

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Prasarita Padottanasana A

Sirsasana 2 Prep

Side Angle Pose

Triangle

Side Triangle

Side Angle Pose

Lunge

3 Legged Dog

Repeat Sequence 2 Other Side with Option to Go up into Sirsasana 2

Plank

Side Plank Both Sides

Dog

Plank

Chatarunga

Low cobra

Locust

Cobra

Rest

Childs Pose

Vajrasana

OM

OM

Marichyasana A with emphasis on staying in the central channel

Roll onto Backs Knees to Chest

Happy Baby

Savasana