Sweet Vinyasa, Monday 8:30

I forgot to blog the sequence out on Monday.
10 Peeps or so.

We focused on opening the hips and grounding down through the legs.
We also opened the shoulders.
We used all of this to make our way towards Half Bound Lotus Forward Fold, Ardha Baddha Padma Paschimottanasana.

Soft Vinyasa, Saturday 9am

15 Peeps

4 New Out of Towner Drop Ins

Alana has been having levitation dreams.  So that has inspired me to bring back the mulabandha teaching.  Today I started to introduce the play of the pelvic floor.  Mulabandha is eventually an energetic lift but like most things, it's easier to start gross and move towards the subtle.  I hesitated for a moment since there were 4 peeps I had never met, but not for long.

Today just started to bring the awareness there during the practice.  I talked too much.  Working out lots of complex ideas and unloaded a bit on the group.  Also, in the transition from one phase towards another, there is a bit of clutter.

Yin Style Baddha Konasana

Transition onto Backs and Play with Meeting the Pelvic Floor

Roll up to squat

Wide Leg Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Vinaysa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

All Fours

Plank

Dog

Repeat Sequence 1 Other Side from Dog with Leg Lift

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

All Fours

Easy Side Plank Pose Sequence

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Heart Tapping 

Arm Prana Extension Exercise

(i thought we would move towards side plank, but did not end up doing that)

Heart Hand Prana Exercise

YAM

Sequence 2

Sun to Lunge

Hammock

Horse

Squirt

Malasana

Uttanasana

Low Slinky Lunge

Hamstring Stretch

Lunge

Vinaysa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Childs Pose

(this is where i might have inserted the side plank work.  but was guided otherwise)

Repeat Standing Sequence 2 Other Side from Dog with Leg Lift

Repeat Vinyasa 2

Childs Pose

Vajrasana Meditation

Beginning Play with Lifting self off the ground

Forward Fold

Transition onto Backs

Windshield Wiper

Eye of the Needle

Eagle Spinal Twist

(Both Sides)

Savasana

Sweet Vinyasa 8:30am Wednesday

8 peeps

Request was for Hip Openers.  So we went for it.  Super geeky.  Lots of great questions came up in class.  Anatomy discussions.  Crawling.

Baddha Konasana with Feet Rubbing

Supine External and Internal Rotation Play Sequence

Seated Tailbone Movement and Hip Rotation Play

Malasana

Uttanasana

Roll up to Standing

Tadasana

3 OMs

Sequence 1

Sun to Lunge

Hammock

Warrior 2 Dance with External Rotation Awareness

Lunge

Vinaysa 1

Dog

Plank

Low Cobra

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 1 Other Side from Dog with Leg Lift

Vinyasa 2

Dog

Plank

Locust

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 2

Sun to Twisting Lunge

Hammock

Horse

Squirt 

Malasana

Low Slinky Lunge

External Hamstring Play

Lunge

Vinyasa 3

Dog

Plank

Locust Play with Internal and External Rotation

Rocket Cat

Childs

Plank

Dog

Repeat Sequence 2 Other Side

(move towards side splits after squirt)

Repeat Vinyasa 3

Rest Childs Pose

Frog on Blanket

Hip and Tailbone Play

Crawling

Childs Pose

Rest

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

with Block and towards supported viparitta karni

Constructive Rest Pose

Savasana

Sweet Vinyasa, Monday 8:30am

15 Peeps

Similar pattern as lately. Tuning towards the alignment points and then relaxing in them. Particular emphasis in the lines of the legs this morning. Creating tension points and moving away from them. Opening of Hips and Legs. Horse and Front Splits.

Sit.

Sukhasana.
Sacrum Play.
Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog
Play in Dog

Lunge Sequence 1
Leg Lift to Lunge
Tuned Alignment Points
Dog

Repeat Lunge Sequence 1 other Side

Vinyasa 1
Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 2
Leg Lift to Lunge
Additional Alignment Points
Dog

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM

Leg Sequence
Sun to
Lunge
Hammock Pose
Horse
Squirt
Malasana
Deep Low Lunge
Externally Rotated Hamstring
Lunge

Vinyasa 2
Dog
Plank
Low Cobra (without hands)
Rest
Locust with hand Interlaced behind back
Rest
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana

HAM

Repeat Leg Sequence Other Side
But Take Squirt Deeper, emphasizing work in legs.

Repeat Vinyasa 2
Rest Child's Pose

Vajrasana Meditation

Transition onto Backs
Knees to Chest

Hamstring Stretch Play (aka Supine Splits)

Bridge Pose 1
Bridge Pose with Leg Lifting
Bridge Pose to easy inverted candlestick

Easy plow
Roll out to easy Fish

Roll up to Sitting
Slumpy Swami
Paschimottanasna

Sit

Savasana