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

Soft Vinyasa, Saturday 9am

21 Peeps

3 New

I am moving into something new within my own practice but has not revealed itself yet in class, so i feel a little in between.  And when i am feeling that way, i move way slow.  we did almost no backbending today and no real inversion...so that was surprising.  Feels like I am forgetting to do vinyasa in my vinyasa class.

Sit

Easy Cross Legged Forward Fold

Easy Side Bend

Seated Sacrum Understanding

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

(Play with Sacrum and bent and straight Leg)

Uttanasana Sacrum play with Bent Legs

Roll to Standing

Uddiyana Bandha Play with Sacrum

Arm Channel Opening

Heart Pounding

Arm Prana Hand Exercise

Tadasana

Ujjayi Breath

Standing Sequence 1

Sun to Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Dog

(i forgot to do a "vinyasa" here)

Opposite Leg Forward

Repeat Sequence on this Side

Uttanasana

Tadasana

Standing Sequence 2

Sun to

Low Lunge, Crescent Moon with Shoulder opener

Pyramid variation

Hammock Pose

Horse with Eagle Arms (both Sides)

Warrior 2 Dance

Open Twisted Lunge

Vinyasa

Dog

Plank

Locust 

Rocket Cat

Plank

Dog

Repeat Other Side

Uttansasna

Tadasana

Nostril Nadi Awareness

Tree Pose

Uttanasana

Squat

Janu Sirsasana

Baddha Konasana

BK with Chest Press

Sit

Savasana

Sweet Vinyasa, Monday @ 8:30am

15 Peeps.
Combo of locals and a few out of towners.
Martin Luther King Day.

OPENING
Wide Baddha Konasana
Stimulating Sen Channels of Feet
Tailbone Awareness with Rounding and Arching

Yin Style BK
Arched BK

Squat with Hip Pressing
Uttanasana
Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Understanding
Interlaced Finger Forward Fold
(Repeat other side and with opposite grip)

Neck Stretching
(The Wise Guy Stretch)

Arm Meridian Stimulation
Heart Chakra Pounding
Anahata to Hand Extension

1/4 Suns

Sequence 1
Step back Lunge
Lunge Twist
Pasaritta Padotanasana with awareness on lines of energies in legs
Horse
Warrior 2
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Traction Play and Neck Play
Rocket Dog
Plank
Dog

Uttanasna
Complete Salutation to standing

Neck Turning Work
Sirsasana 2 Arm Work

Repeat Sequence 1 other side
with Sirsasana 2 from PPA Option.

Vinyasa 2
Roll into Cobra from Dog
(Neck turning work)

Sequence 2
Low Lunge with foot turned out, neck work, side stretching
Hamstring Stretch

Repeat Vinaysa 2

Repeat Sequence 2 on the other Side
Repeat Vinyasa 2

Childs Pose

1/2 Camel to Full Camel with emphasis on allowing the neck to participate
Malasana
Uttansana

Repeat other Side

Malasana
Uttanasana
Malasana

Roll onto Backs

Windshield wiper
Thread the Needle Rolling to Eagle Twist
Both Sides

Freeform

Savasana