Sweet Vinyasa, Wednesday 8:30am

16 peeps

Class was straight. We emphasized the use of the ujayyi pranayama as the alignment tool, chanted up the chakras and moved through a plain sequence.

Opening
Sukhasana Forward Fold and Chest Opener Both Sides
Revolving Side Angle Pose Pose Sides
Malasana
Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Complete Sun to Tadasana

VAM
Sequence 2
Sun to Lunge
Twisting Lunge with Straight Front Leg Option
Dog

Repeat Sequence 2 Other Side

Complete Sun to Tadasana

RAM
Sequence 3
Sun to Lunge
Hammock
Low Lunge with isolation of baby knee lift
Hamstring Stretch
Dog

Repeat Sequence 3 Other Side
Dog

5 Rounds of Dips
Cobra/Locust/Cobra Vinyasa
Rocket Cat

All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

HAM
Sequence 4
Sun to Lunge
Hammock
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

5 Rounds Dips
Cobra/Locust/Cobra Vinyasa
Rocket Cat

Plank
Side Plank
Dog
Side Plank
Dog

Uttanasana
Roll up to Standing

(For the first time, maybe ever, i got spacey here and realized that i had broken the pattern and was really not sure if we had done the second side. i was able to "recover" but we missed a leg lift on the left side).

Tadasana
HAM

Repeat Sequence 4 Other Side

5 Rounds Chaturanga (or dips)
Cobra/Locust/Cobra
Rocket Cat
Childs Pose

Vajrasana
OM
OM

Lolasana Play

Navasana Play

Rest on Backs
Windshield Wiper
Bridge
Wheel (or bridge)
Crossed Legs into Chest

Roll up to Sitting

Foreward Fold of Choice
Sit

Savasana