Soft Vinyasa Saturday 9am

16 Peeps
1 Drop in

(Almost a second drop in but seemed to not be a match and he left. Might write a blog about it cuz it was such a mind spin for me).

Played with some of the work that I found myself doing with Help of Ojai and Krotona. So a little slower and groovier. Emphasis on understanding the simultaneous actions in the opening of the heart and the descent of the tailbone.

Heart Opener
Supine over a Brick

Pelvis Rocking Forward and Back
Breath in Belly Awareness and Connection to the Pelvis

The Shimmy

Roll to Sitting

Sukhasana with Action of Heart and Tailbone
Forward Fold to head on Brick
Chest Pressing
(Switch Legs and Repeat Other Side)

Transition onto All Fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Rounded Body
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Crescent Moon with Pelvis and Heart Attention
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Sphinx with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Cobra with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Rocket Cat
Childs Pose
Vajarasana

Demo of the Cobra Locust Vinyasa
(Calling out the actions of the Tailbone and Heart)

Cobra Locust Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana with Alignment Cues
Ujayyi Pranayama

(awareness of breathing down the fronts and backs of the body)

LAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Angle Pose
Lunge
3 Legged Dog

Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Repeat Sequence 2 Other Side

Cobra Locust Vinaysa

Rest Childs Pose
Vajrasana Sit

Shoulder Work in Vajrasana

Shoulder Work with Bricks

Headstand Prep
A little suggestion to put some of the navel and tailbone and heart work towards headstand
There was not really enough time to do this. But there is always a first suggestion.

Childs Pose
Vajrasana Sit
OM

Transition towards earth

Savasana Prep

Savasana

SWG Saturday 10:45am

11 Peeps

3 Drop Ins

Supine

Breath Awareness and Sacrum Awareness

Apanasana

Hamstring Stretch with Strap

Transition to Standing

Uttanasana

Roll up to standing

The Lebowski Shoulder Opener

Shoulder Rotation Awareness

Wise Guy Sequence

Tadasana

1/4 Sun Salutations

3 Rounds Lunge Salutes

Transition to Bellies

Sphinx

Locust 2

Locust 2

Locust 3

Rocket Cat

Childs Pose

Transition onto Backs

Eye of the Needle Play

Bridge Pose x 2

Abdominal Sequence 

Easy Spinal Twist

SWG Saturday 10:45am

16 Peeps

4 New

Opening

Supine with awareness on low back

Apanasana

Hand to Big Toe Pose with Strap

Rest and Repeat Other Side

Transition to All Fours

Cat Cow

Childs

1/4 Dog

Rocket Cat

Plank

Down Dog

Uttanasana

Roll up to Standing

Side Waist Opening Sequence 2x

Tadasana

Ujjayi Pranayama

1/4 Sun Salutes

2 Rounds Easy Lunge Salutes

with Tadasana Awareness

Warrior 3 Balance Sequence

Tadasana

Sun to 

Downward Facing Dog

Plank

Lower to Belly

Windshield Wiper

Sphinx x 2

Locust x 2

Rocket Cat

Plank

Dog

Childs

Transition onto Backs

Knees to Chest

Eye of Needle Both Sides

Easy Spinal Twist

Savasana

Sit