Stiff White Guys Yoga, Saturday @ 10:45am

18 peeps
Title: Opening into the Ocean
Teaser: Emphasizing the water element, we ground through the feet and hands.

Sequence Short: We begin supine with a focus on the Sacral Chakra and Breath, opening the hips and legs.  We move through a sequence of Lunge Salutes towards Downward Facing Dog.


Opening
Supine, Knees Bent
Windsheild Wiper
Breath in Belly
Tailbone Awareness
Shimmy

Pause, notice breath in nostrils.

Eye of the Needle Play

Apanasana with Extended Foot on Wall, Knee to Chest
Both Sides

Repeat Apanasana with Brick under Sacrum to stretch Psoas

Rest, Attention to breath in nostrils.  Play with inner and outer channels.

Supta Utthita Tadasana

Transition to Sitting.

Discuss a bit.

Transition to Uttanasana
Roll up to Standing

Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons


Childs Pose

Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Childs

Plank
Dog
Supine on Belly
Windsheild Wipers

Roll onto Backs
Knees to CHest

Bridge Pose
Knees to Chest
Easy Spinal Twist both Sides

Savasana