Sweet Vinyasa Yoga, Wednesday @ 8:30am

20 peeps

After Monday, doing the UD on the chairs, V mentioned that she felt ungrounded, so tried to address that today.  We are working and playing with UD the last couple of classes.  Breaking it down, approaching it different ways, and  trying to understand it.  I am having fun with this.


Opening
Feet @ Wall
Dandasana


Revolving Head to Knee Pose with extended Leg @ the Wall
Both Sides
Paschimottanasana with Feet @ Wall


Malasana
Uttanasana with back of heart @ Wall
Roll up to Standing


Tadasana
Shoulder Stretch @ Wall
Splat @ Wall
Uttanasana @ Wall


Transition to Front of Mat


Tadasana


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


Tadasana


Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge Other Side

Twisting Lunge
Uttanasana
Complete Sun to Standing


Tadasana
Swamp Monster and Hallelujah Arms

Standing Urdhva Dhanurasana Play
Interlaced Finger Shoulder Stretch with Foreword Fold
Roll up to Standing


Repeat Standing UD and Shoulder Stretch
From Forward Fold
(this decision did not allow for the RAM chant...)

Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Lunge Other Side

Crescent Moon with UD Arms
(forgot to instruct the 3 legged dog release)


Vinaysa 1
Plank
Sphinx
Rest with Windshield Wiper
Rocket Cat
Plank
Dog


Uttanasana
Roll up to Standing


Tadasana

RAM (decided to chant it here)

YAM
Sun to
Sequence 4
Lunge
Hammock Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog


Vinaysa 2
Plank
Baby Cobra to Locust to Cobra
Rest
Rocket Cat

Plank
Dog


Repeat Sequence 4 Other Side


Repeat Vinyasa 2
Childs Pose


Uttanasana
Roll up to Standing


Hallelujah Arms @ Wall to establish the lift x 2
with Uttanasana in between and After


Thigh Torture @ Wall with Hallelujah Arms


UD with Partners, using ankles
2 x each and 1 more solo if still juice


Legs up the Wall
Eye of the Needle up the Wall


Choice of Keeping Legs up Wall

or 4 minutes of freeform unwinding

Savasana