Sweet Vinyasa Yoga, Monday @ 8:30am

Title: Rise from the Mud
Teaser: We play with the elements of the chakras towards Urdhva Dhanurasana.

Seq: We use Tadasana to practice grounding and opening to the earth.  We use a lunge sequence to open the thighs and shoulders for wheel pose.

28 peeps

3 Drop ins

28 is pretty crowded for Lulu's.  So many friends showed up.  Uschi was there.  Aaron was there.  And many others.  We played with Swamp Monster and Hallelujah Arms towards Urdhva Dhanurasana (UD).  The talking points played with the Kapha Earth and Water elements of Spring creating the Swamp Monster and giving rise to the Lotus of Heart.  Shared some of what I am learning in Ravi's course on the Gospels. 

Opening
Sukhasana
Forward Fold and Side bending

Easy Side Plank
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Schiffmann Hokey Pokey
Full Body Ecstatic Shaking
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
LAM
Sequence 1
Sun to 
Lunge
Dog
Lunge Other Side
Uttanasana

Malasana
Uttanasana
Complete Sun to Standing

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

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Swamp Monster and Hallelujah Arms
with Shoulder Stretching
and play towards understanding UD Arms

Tadasana with UD Arms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
Baby Cobra
Locust
Cobra
Rest Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog


Uttanasana
Roll up to Standing

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

Repeat Sequence 4 other Side

Rounded Plank
Dog


Vinyasa 2
Rounded Plank to Cobra
Rest
Rocket Cat
Childs Pose
Vajrasana

Demos with Peter and Karen

Repeat Vinyasa 2 on Own

Repeat Sequence 4 

Vinyasa 3
Rounded Plank to Updog

Repeat Sequence 4 Other Side

Repeat Vinyasa 3

Childs Pose

Transition onto Backs

Windshield Wiper
Bridge Pose
Rest

Wheel Stage 2

Wheel Stage 3
(everyone's wheels looked amazing!)

Rest
Eye of the Needle
Eagle Spinal Twist

Repeat Other Side

Rest Savasana

Sit