Sweet Vinyasa, Monday @ 8:30am

14 Peeps.
Usual crowd with a few surprises mixed in.
But nothing out of the ordinary, so continued the neck work.
Everyone seems to like it still and it's still fresh for me.

The talk spun off the blog I wrote this morning.

Opening
Crossed Legged or Box Forward Fold
Seated Spinal Twist
Switch Legs and Repeat Other side

Transition onto All Fours.

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Down Dog

Step Forward to Dangling Forward Fold
Roll up to Standing

Side Stretch to Right with Fingers Interlaced over head, palms up
Release into Shoulder rotation Awareness
Fingers interlaced behind back with forward Fold

Repeat to other Side with "Funny Finger" on top

Wise Guy Neck Stretching
Heart Meridian Opening
Arm Extension Prana Play

1/4 Sun Salutation Variation (5 Rounds)

Sequence 1
Sun to Twisting Lunge with Left Leg Forward
Release and walk hands to the right to find PP Stance
PP with "Dog Arms"
Awaken Leg Lines

Release up to standing
Eagle Arm Shoulder Opening
Horse with Eagle Arms
Warrior 2 Eagle Arm Dance (5 Rounds)
Warrior 2

Vinyasa 1
Release to Down Dog
Plank
Sphinx with Neck Work
Locust with arms towards toes
Rocket Cat
Plank
Dog

Step Forward to Dangling Forward Fold
Release to Standing

Neck Turning Work

Repeat Sequence 1 Other Side
Repeat Vinyasa 1 with Low Cobra and Locust with arms behind back

Sequence 2
From Dog
Low Lunge with Neck Work
Crescent Moon with Arm Extenstion and Neck Work
Pigeon with Thigh Stretch
Forward Pigeon
Release to One Legged Dog
Drop over to Revolved Dog
Transition Back to Dog

Vinaysa 2
Roll into Cobra
Release to Floor
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyasa 2

Release to Childs Pose after Rocket Cat.

Roll up to Vajrasana
Transition to Half Lord of the Fishes Twist
Both Sides

Paschimottanasana

Savasana

Wall Dog and Wall Lunge

Half Wall Dog
Step 1: Stand near wall and align hands with hips.

Step 2: Walk feet back, lining shoulders up with wrists and heals with hips. Bend the knees to allow tailbone to lift.

Step 3: Press into hands, reach back through sit bones to lengthen the back. Allow legs to straighten as hamstrings allow.

Step 4: To release, step back to wall




Wall Lunge
Step 1: Spread toes up wall so that the ball of the foot rests between the wall and the floor. If too painful, simply place foot near wall.

Step 2: Step opposite foot back and wiggle it back until appropriate distance for your thighs and groin. Play with tail bone, understanding that tucking it under increases the stretch in the thigh and lifting it up increases the compression in the low back.

Step 3: Press into the wall with fingers and lift the heart. With the tailbone tucked under, reach through back heal and slowly bend the front knee. Breathe and hold for 5 to 10 breaths.

Step 4: To Release, straighten front leg, release toes from wall and step forward. Repeat other side. Transition to Half Wall Dog and maybe Half Wall Dog One Leg Lift.