Sweet Vinyasa Yoga, Monday @ 8:30am

22 Peeps
4 Drop Ins

First Class back.  Got in around 7pm last night from Kirpalu.  Super excited to wake up in So Cal.  Talk was about some of my learning this weekend.  The question of, "What do you teach," the inquiry of "Who am I" and the "nama, rupa, asti, bhati, priya".  Emphasis on GROUNDING, play with the chakra elements and we moved towards Partner wheel drop backs. 

Opening
Sukhasana Foreward Fold and Side Bend
Both Sides

Transition onto All Fours

Easy Side Plank on Both Sides
Childs Pose

Plank
Dog

Easy Lunge Both Sides

Vinyasa1
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Malasana
Uttanasana

Roll up to Standing

Tadasana
LAM

Sun to
Sequence 1
Lunge
Dog
Lunge
Dog


Vinyasa 2
Plank
Low Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Malasana
Mouse Prep
Uttanasana
Complete Sun to Standing


Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog


Repeat Sequence 2 Other Side



Repeat Vinyasa 2

Step Forward Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Check in Swamp Monster and Hallelujah Arms

Check in Standing UD Arms
Interlaced Finger Shoulder Stretch
 Roll up to standing

Check in Standing to UD ARms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
Hamstring Stretch
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Rounded Plank
Dog

Vinyasa 3
Rounded Plank
Cobra
Rocket Cat
Childs
Vajrasana


Watch Demo

Repeat Vinyasa 3

Step Forward to Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Swamp Warrior
Hallelujah Warrior
Lunge
3 Legged Dog
Dog



Vinyasa 4
Rounded Plank to Updog
Down Dog

Repeat Sequence 4

Repeat Vinyasa 4

Step Forward Uttanasana
Roll up to Standing

Partner Heart Opening at Wall

3 Partner Drop Backs


Squat Stretching
Happy Baby
Easy spinal Twisting

Savasana

Soft Vinyasa Yoga, Saturday 9am

17 Peeps

Theme was around feeling the support to take the leap.  Building a reseve of trust and faith.  Played with grounding through the legs to establish apana, and then moved to partner assisted drop backs.

Opening
Dandasana with Feet Pressing into Wall and Brick between thighs.

Revolving Side Angle Pose with Extended Foot Against Wall
Marichyasana Variation
Repeat Other Side

Paschimotanasana against wall

Malasana

Uttanasana
Roll up to Standing

Around the Clock Shoulder Opener @ Wall, Both Sides
Splat
Uttanasana with booty on wall

Roll up

Tadasana

Sequence 1
LAM
Lunge
Pyramid Variation
Lunge
Dog

Lunge to Pyramid Other Side
Uttanasana
Complete Sun to Standing

Tadasasa

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasana
Complete Sun to Standing

Hallelujah Arms to Standing Upward Bow Pose
Interlaced Finger Shoulder Stretch
Roll up to Standing
(Repeat)

Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Dog

(i forgot to do the second side here...or i think i did...i did not remember till we were in sequence 4 and no one had said anything...so i put at end of flow, seemed to work out fine.)

Vinyasa 1
Plank
baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Lunge
3 Legged Dog
Dog

Repeat Vinaysa 1

Repeat Sequence 4 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust to Bow
Rest
Rocket Cat
Plank
Dog

Repeat Sequence 3 On Other Side

Repeat Vinaysa 2

Step Forward
Complete Sun to Standing

Partner Work @ Wall for backbend prep

3 Partner Drop Backs

Partner Squat Stretching

Forward Fold of Choice

Transition onto Backs
Eye of the Needle to Eagle Spinal Twist
Release and Repeat Other Side

Savasana