Sunset Vinyasa, Tuesday Night @ 6:30pm

Subbing for Uschi.
2 peeps. Ashley and Tony.
Tony requested core work.

It's suddenly so dark and cold.
I am surprised anyone comes.

Sit.
All Fours.
Cat/Dog.
Childs to Half Dog
Rounded Back
Plank to Dog
Plank
Sphinx Play with Cat and Dog Tilt
Rocket Cat
Plank
Dog

Sequence 1
One Legged Dog to Abdominal Curls 3x
Low Lunge
Hamstring Stretch with Tailbone and Hip Rotation Awareness

Vinaysa 1
Dog
Plank
Locust
Cobra
(with emphasis on tailbone awareness)

Repeat Sequence 1 on other side
Repeat Vinaysa 1

Sequence 2
Abdominal Curl to Plank 3x
Low Lunge
Tailbone Alignment to Crescent Moon
Pyramid Variation
Uttanasana
Roll up to Standing
Balance Play
Dancer 1
Squat
Dancer 2 (with emphasis on feeling action of tailbone)
Squat
Abdominal Rolls
Rolling
Squat
Uttanasansa

Sun Salutation to Down Dog

Repeat Vinyasa 1
Repeat Sequence 2
(omitting the Abdominal Rolls and stay seated)

Sequence 3
Box Pose
Half Lord of the Fishes Pose

Repeat other side

Wide Leg Paschimotanasana

Lying Spinal Twist

Freeform.

Savasana

Sit.

Yoga Basics, Monday at 5:15pm

9 peeps
All women. Ranging from under 20 to 70.

Theme: Emphasized feeling Front and Back of Heart (compassion for others and compassion for ourselves) along with Paying attention to the qualities of the Inhale and Exhale. Spoke about the mind's need to make things dual to understand that which is really the same.

OPENING
Restorative Heart Opener with Bolster
Seated Cross Legged Forward Fold and Back Arch (with Tailbone Work)

On All Fours
Cat/Dog with Rolling
Childs Pose
Half Dog
Counter Pose Round
Plank
Dog
Childs

(Look at Dog)

All Fours
Plank
Dog
Standing Forward Fold

Side Waist Stretch
(Emphasizing Balance between effort and ease)
Clasped Hand Shoulder Stretch

Breath Focus
1/4 Suns
1/2 Suns

Wall Shoulder Stretches
Wall Splat
Half Wall Dog
Wall Lunge
Half Wall Dog with Leg Lift

Cactus Arms at Wall
Forward Fold @ Wall
Repeat

(In between Cactus Arms,emphasizing the play of balancing the architecture of the INHALE in the heart with the EXHALE in the tailbone)

Dancer Pose Stage 1 Against Wall
(Getting the feel for dropping the tailbone as the chest lifts as you hold ankle and balance)
Both Sides with Forward Fold at end

Dancer Pose Facing Wall
(Again, getting the feel for the play between keeping space in the low back as heart opens)
Both Sides and Forward Fold

Dancer Pose Away from Wall
(Play with balance of efforts and ease)
Both Sides and Forward Fold and Squat Pull with Partners

Transition through Squat onto Backs

Supine Hamstring Abdominal Stretch

Restorative Seated Wide Leg Stretch with Bolster
Seated Spinal Twist

Savasana with Supported Props

Sit