Sweet Vinyasa Yoga, Wednesday 8:30am

23 Peeps

4 or 5 Drop Ins.

Martha Ringer came to class with a flyer for a book signing for her book, "Complete, Done, Finished."  Martha is my coach for staying in the flow of things and maintaining a system of organizational management.  I love and need her.  And her being in class inspired some of the themes.  Practice relaxing.   In the project of following one's heart, what are the items on the "To do" list?  Similar sequence as Monday as we moved towards Upward Facing Wheel Pose but today solo instead of with partners.

Opening
Sukhasana with Foreward Fold and Side Bending

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Simple Lunge Each Side
Dog


Vinyasa 1
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana with Mouse Pose Prepping

Uttanasana
Roll up to Standing

Arm Prana Slapping
Heart Prana Pounding
Heart Hand Prana Extension Play

Tadasana
LAM
Sun to
Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1

Vinyasa 2
Plank
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana with more Mouse Pose Prep
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 2 Other Side

Vinyasa 2

Uttanasana
Mouse Pose
Uttanasana
Roll up to Standing

Swamp Monster and Hallelujah Arms
Hallelujah Arms to UD Arms
Interlaced Finger Shoulder Stretch

Hallelujah Arms to UD Arms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
Hamstring Stretch
3 Legged Dog with Hamstring Stretch
Dog

Rounded Plank
Dog

Repeat Sequence 3

Vinyasa 3
Rinded Plank to Cobra
Rocket Cat
Childs

(Vajrasana to Watch)

DEMO

Repeat Vinyasa 3

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Swamp Warrior to Hallelujah Warrior
3 Legged Dog
Revolved Dog
Dog

Vinyasa 4
Rounded Plank to Up Dog
Down Dog

Repeat Sequence 4 Other Side

Vinyasa 4

Childs Pose
Vajrasana

Transition to Backs

Bridge Pose
Rest
UD, Stage 2
Rest
Urdhva Dhanurasana

Knees to Chest

Eye of the Needle to Eagle Twist
Repeat Other Side

Knees to Chest

Savasana