Soft Vinyasa Yoga, Saturday 9am

8 peeps
1 Drop in

We took advantage of the intimacy.
Wanda complained about her heals not getting to the floor in squat.

So, we answered that call.
The dharma talk was influenced by last night's workshop with Lisa and this week's time with Ravi Ravindra and Priscella Murray.  Way too many talking points.  Had fun sharing the latest teachings but not really organized well.  In short, to be on the spiritual path is to become intimate with suffering, so what compels us? 



Opening
Calf Torture Pose
Arch Torture and Toe Torture
with Dog Pose in between

Sequence 1
Low Lunge with knee WAY over ankle to get into the heal
Hamstring Stretch with top foot stretch and play with tailbone for anatomical understanding

Dog

Repeat Sequence 1 Other side

Step forward Uttanasana
Malasana
Uttanasana
Roll up to Standing

Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Palm Prana Awareness

Tadasana
LAM
Sun to
Sequence 2
Lunge
Hammock
Lunge
Dog


Repeat Sequence 2 Other Side

Vinyasa 1
Plank
3 Baby Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Step Forward Uttanasana
Malasana
Uttanasana

Roll up to Standing

Tadasana
VAM
Sun to
Sequence 3
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 3 Other Side

Repeat Vinyasa 1

PLank
Dog

Step Forward Uttanasana
Malasana to Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to
Sequence 4
Lunge
Crescent Moon
3 Leg Hamstring Stretch
Dog

Repeat Sequence 4 Other Side

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby Cobra to Locust to Bow Pose
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing


(i was totally pushing it here, we had maybe 15 minutes left. i guess i just thought that i could transcend time and space at this moment.)

Tadasana
YAM
Sun to
Sequence 5
Lunge
Crescent Moon
Dog

Repeat Sequence 5 Other Side

Repeat Vinyasa 2
(but skip childs pose)
Rest and Roll onto Back

Knees to Chest

Eye of the Needle to Eagle Twist
Repeat Other Side

Happy Baby

Savasana

Sit