Sweet Vinyasa Yoga, Monday @ 8:30am

18 People
Almost equal men and women, with 8 men.

Rainy and cozy. A Lot of attention to the rotation in the hips throughout the practice. Strength worked. While we started out slow, the pace felt rushed. Almost like I was making up for the beginning...A little disjointed.

Yin Style Baddha Konasana
Roll onto Backs to Open Hips

1/2 Apanasana
Eye of the Needle with Hip Rotation Play

Repeat Other Side

Hamstring Stretching with a Strap and Hip Rotation Play

Happy Baby and Supine BK Play

(At this point I thought we might move towards a hip opener arm balance, but eventually realized that almost none of the men would be able to participate).

Roll up to Sukhasana for Forward Fold Each Side.

Roll onto All Fours
Easy Side Plank on Both Sides
Childs Pose
1/2 Dog Pose
Plank
Dog

Lunge on both sides from Dog

Vinyasa 1
Plank
3 Rounds of Dips with knees on Earth
baby Cobra to locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence Other Side from Dog

Plank
Side Plank Both Sides (Option to keep knee on ground)

Repeat Vinaysa 1 OR do 3 rounds Chaturanga instead of Knee Dips

Plank
Dog

Uttanasna
Malasana
Uttanasana
Roll up to Standing

Tree Pose Both Sides with emphasis on Hip Rotation
Utthita Hasta Padangusthasana with Strap and Wall

Tadasana
YAM
Sequence 2
Sun to Low Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 1 or with Chaturanga replacing Knee Dips

Repeat Sequence 2 Other Side from Dog

Plank
Vajrasana

Demo of Side Plank with Tree Leg or grabbed big Toe Extension

Choice of either or none.
Dog

Vinaysa 1 or optional Chaturanga

Rest and roll onto Backs

Bridge
Wheel x 2

Rest

Easy Spinal Twist Both Sides
Rest

Savasana