Sweet Vinyasa, Monday 8:30

23 Peeps
3 Drop In

Similar theme as lately.  Playing with the balance of ease within intensity and alertness within ease.  Chanting up the chakras using a simple lunge pattern.  Eventually moving to forward splits.

Opening
Easy Sukhasana with Side Bending
Side Bending "for real"

Malasana
Leaning Uttanasana
Roll up to Standing

in honor of the PooCHI skitt:



Uddiyana Bandha Play x 5
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Hammock
Lunge
Dog
Lunge Other Side
Hammock
Lunge
Complete Sun to Standing

Tadasasna

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog
Lunge Other Side
twisting Lunge
Hammock
Lunge
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog
p
Repeat Sequence 3 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Rest, Windsheild Wiper
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Rocket Cat
Childs

Plank
Dog
Step Forward Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinaysa 1

Repeat Sequence 4 Other Side
(with Side splits after Squirt)

Side Plank Both Sides


Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust
Rest, Windshield Wiper

Roll onto Back
Knees to Chest

Windshield Wiper
Constructive Rest Pose
HAM

Bridge Pose
Wheel x 2 (or continue with bridge)

knees to Chest
Eye of the Needle variation to Eagle Spinal Twist
Repeat Other Side

Savasana