Soft Vinyasa Saturday @ 9am

17 Peeps
Regulars


Opening
Simple Cross Legged Forward Fold
Simple Spinal Twist

Switch Legs, repeat other side.

Roll onto All Fours
Cat/Cow
Childs
Half Dog
Rounded Dog

Plank
Dog

Step Forward, Half Arch, Uttanasana

Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold

Release and Roll up to Standing

Repeat to other side and with Opposite knuckle on top

Heart Meridian Opening
Chest Pounding
Arm Heart Prana Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style
Low Lunge

Vinyasa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Step Forward, Half Arch, Uttanasnana

Complete Sun to Standing

Repeat Sequence 1 other side
Repeat Vinyasa 1, but take Locust 2 and rest in childs

Sequence 2
From Childs
Plank
Dog
Left Leg Lift, Open and Step Forward between Hands
Warrior 2 Swamp Monster Style
Parsvottanasana (with lots of attention to rounding shoulders to get into reverse prayer)
Warrior 3 with hands at heart
Standing Splits
Pigeon

Vinaysa 2
Dog
Rounded Plank
Dog
Round to Cobra
Rest
Rocket Cat
Childs

Repeat Sequence 2
Repeat Vinyasa 2, but rest and stay on belly after cobra

Dhanurasana x 2

Roll onto Backs
Knees to Chest

Eye of Needle Rolling on Right Side
Eagle Twist

Repeat Other Side

Freeform

Savasana

Yoga Basics, Wednesday @ 5:15pm

13 Peeps
4 New.
Request for Wall Work.
I came wanting to change it up a bit. Had dreamed something like this sequence.

Opening
Easy Cross Legged Forward Fold
Seated Spinal Twist
Switch Legs and Other side.

Squat
Dangling Forward Fold
Roll Up to standing

Sequence @ Wall
Splat
Half Wall Dog
Shoulder Opener both Sides
Splat
Half Wall Dog
Wall Lunge both Sides
Splat
Half Wall Dog with Alternate Leg Left
Dangling Forward Fold

Roll up to Standing

Warrior 3 Prep Sequence
- Pyramid Stance with Arm Extension (both sides with hip and tailbone awareness)
- Dangling forward fold and Squat
- Parsvottanasana with detailed work of getting into reverse prayer, both sides, release towards baby warrior 3 then tadasana
- Dangling forward Fold and Squat
- Pyramid Stance to Warrior 3 variation, both sides, dangling forward fold

Lunge sequence
Sun salutation to low lunge.
Step forward and repeat other side.
Release to Childs

Cat/Dog

Baby Backbends
Transition onto belly
Extension work
Sphinx
Locust x 2

Roll onto Backs
Knees to chest
Windsheild wiper twisting

Reverse pigeon
Easy Spinal Twist

Savasana