Sweet Vinyasa 8:30am Monday

 15 peeps

All 20 Class Card Holders.  So, intimate committed group.  Similar play as on Wednesday and Saturday.  Focus on the engineering details of internal and external rotation of the hips using straps and blocks and playing with those details.  In this class we dialed in and geeked out towards headstand.  Then Bridge with Bricks.  Almost 10 minute Savasana.  One of my favorite classes ever.

Strap around the Toes

Toe Spreading

Ankle Strap and Outward Pressing

Block in Inner Thigh Squeezing

an all together

Belly Stem to Sacrum Play

Uttanasana

Belly Play 

Roll up to Tadasana

Strap and Block work in Tadasana

with Shoulder Opening Work

Tadasana

OM

Sequence 1

Sun to 

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side from Dog

Sphinx Vinaysa

Easy Side Plank Sequence Both Sides

(feel like there was something else here...?)

Side Plank Both Sides

Sphinx/Cobra Vinyasa

Dog

Uttanasana

Roll up to Standing

Tadasana

OM

Sequence 2

Sun to 

Side Angle Blueprint with Block

Triangle with Block

Side Angle with Block

Deep Low Hip Opener

Lunge

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa

Childs Pose

(here i was not totally sure what was coming next.  i waited and got the hit towards headstand)

Shoulder Wrapped Opener with Block and San Block

Headstand Prep

Suggestion to Feel the leg work in the headstand

5 Minutes Free Time

Some in Headstand

Some with 3 Blocks

and all the work inbetween

Childs Pose

Transition to Bridge Pose with Blanket and 2 Bricks

5 Minutes Play

Rest

Savasana

Yoga Basics, Wednesday @ 5:15pm

11 Peeps.
Only one man tonight, so took advantage of the more flexible women.

Sit.
Attention to Spine.
Om.

Opening
Tailbone Awareness.
Cross Legged Forward Fold.
Backwards Chest Press

(Repeat Other Side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock to Cobra
Rocket Cat
Childs
1/2 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to standing.

Sequence 1
Cactus Arms
Hands clasped behind back forward Fold
Roll up to standing

Sequence 2
Block Between Legs
Inner thigh rotation, tailbone dropping Action understanding
using the "Watermelon Seed" Visual

Cactus Arms towards inverted Sirsasana

Transition into 1/2 Suns (6 rounds)

Remove Block

Sequence 2
Sun Salutation to Low Lunge.
To Warrior 1 Play
Step Forward

Repeat Sequence 2

Sequence 3
Sun Salutation to Low Lunge
Crescent Moon
Hamstring Curl Stretch
Uttanasana
Tadasana

Repeat Sequence 3

Malasana

Sequence 4
Table Top
Paschimotanasana
Purvotanasana
Paschimotanasnaa

Sequence 5
Bridge with a Block
(some peeps played towards straight legs)
Happy Baby Abdominal Sequence
Easy Spinal Twist

Savasna

Sit.

Sweet Vinyasa, Wednesday @ 8:30am

Been in a technical mood lately. Do not think I posted Monday's classes, but they were really detailed like today's. Maybe it is cuz I am living in the Math Problem of the Crib. Maybe it is cuz the Crib is coming and I am staring to go through the regularly scheduled teaching crisis... But it is fun to play a little bit in the geeky arena and see what happens.

14 peeps.

Sitting
Awareness to Spine.

Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)

Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge

Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog

Repeat Sequence 1 other side
Repeat Vinyasa 1


Jump Forward
Dangling forward Fold
Roll up to standing

Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing

Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright

Transition into 1/2 Suns (6)
Remove Block.
Tadasana

Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog

Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog

Jump Forward
Dangling forward fold
Roll up to Tadasana

Repeat Sequence 3
Repeat Vinyasa 2

Jump through to sitting

Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana

Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)

Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.

Happy Baby Abdominal Sequence
Spinal Twist

Savasana

Sit.