Sweet Vinyasa Yoga, Monday @ 8:30am

18 Peeps
7 Drop Ins

So fun this morning. Several peeps from the Crib showed up. Martha and Julia and Susan and her daughter. Offered the Chakra sequence that we have been doing, adding Horse and Squirt. No real peak pose, but a well rounded practice. Emphasis on playing with balance of effort and ease.

Opening
Yin Butterfly, 5 minutes
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana

Roll up to Standing

Uddiyana Bandha Play
Arm Prana Slapping
Heart Prana Pounding
Heart Hand Prana Expansion
Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to

Sequence 3
Lunge
Crescent Moon
3 Legged Dog Hamstring Stretch
Dog

Repeat Sequence 3 Other Side from Dog

Vinyasa 1
5 Rounds Dips
baby Cobra to Locust to Cobra
Windsheild Wiper
Rocket Cat
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse without Hands
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 4
(adding Side Splits after Squirt)

Side Plank
Dog
Side Plank
Dog


Vinyasa 2
5 Dips or 5 Chaturangas
Baby Cobra to Locust with arms lifted
Windshield Wiper
Rocket Cat
Childs Pose

Vajrasana

Transition to Back
Bridge Pose (Ham internally)
Rest
Bridge or Wheel

Knees to Chest
Eagle Spinal Twist (OM inside)

Savasana
(OM)