Sweet Vinyasa 8:30am Monday

21 Peeps

Sit.

The Latest Opening

(Cross Legged FF, Side Bend, Slumpy Dandasana, Chest Press Dandasana)

Transition onto All Fours

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Arm Prana Opening

heart Pounding

Arm Prana Extension Exercise (heart hand connection for arm balancing)

Ujayyi Breathing

Standing Pattern One

Salute to 

Twisting Lunge

Hammock Pose (access leg lines)

Warrior 2 Dance (hip and leg activity)

Warrior 2

Low Lunge with Tailbone and Heal Action (open thighs for sirsasana 2)

Vinaysa

Dog

Rounded Plank (shoulder prep for bakasana)

Dog

Round to Cobra

Roll Back to Dog

Repeat Standing Pattern One on Other Side

Transition Uttanasana

Tadasana

Pause.

Check in Cactus to Sirsasana 2 Arms

Release into Shoulder Stretch behind back

Standing Pattern 2

Crescent Moon with Shoulder Stretch (1/2 Eagle) and Side Rib Cage Opening

Hammock Pose

PP A (checking in the play of allowing the weight to come forward and heals to lift)

Horse with Eagle Arms (2 rounds both sides Eagle Arms -- more opening for Sirsasana 2)

Warrior 2 Dance

Warrior 2 

Low Lunge

Vinyasa

Dog

Roll to UpDog

Roll to Down Dog

Step Forward and Repeat Sequence on Other side.

Playing with Going to Sirsasana 2 from PPA

and Horse with Cow Face Arms instead of Eagle Arms

Uttanasana

Tadasana

Pause and Check in with Spine.

Squat

Bakasana Play

Roll onto Backs and Play with Bakasana to Sirsasana 2 Supine

Roll up and play with it "for real."

Transition onto Backs

Windshield Wiper

Bridge Pose

Bridge Pose on Block to get thigh Openings

Optional Upward Facing Bow

Knees to Chest

Slumpy Swami

Christina's World Twist

Forward Fold of Choice

Savasana

Soft Vinyasa, Saturday 9:00am

20 Peeps
4 Out of Towners
1 Husband of Regular


Opening
(breathing room, navel awareness, juice from heart to arms)
Squat/Uttanasana
Back and forth a few times

Interlocked Finger Side Waist Stretch to Right
Swamp Monster/Hallelujah a few times
Interlocked Finger Shoulder Stretch Forward Fold
Roll Back up to Standing
(Repeat to Left with Opposite Finger on Top)

Uddiyana Bandha Kriya

Arm Channel Opening
Heart Pounding
Arm Extension Prana Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge (emphasis on stepping back slowly)
Prasarita Padottanasana with Extended Arms
(Waking up Leg Lines)
Warrior 2 Dance
Low Lunge
Hamstring Stretch

Vinyasa 1
Dog
Uddiyana Bandha Play
Hump Back Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Transition 1
Leg Lift from Dog
2 Slow Curling Abdominals (Knee to Forehead)
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Padahastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1 (but roll into UpDog instead)
Repeat Transition 1
(but skipped bakasana to conserve strength in group)

Sequence 2
Cactus Arms to Inverted Sirsasana 2 Stance
Press arms up for Inverted Handstand

Shoulder Stretch
Squat

Roll onto Back
Happy Baby
Supine Bakasana
Supine Tripod Headstand

Play with moving from Tripod headstand to Bakasana Supine

Roll up to Sitting

Sequence 3
(Lots of different levels in class today. Took these pieces slowly with breaks and rest and other options. David went to headstand today magically and without any help. We were all delighted).
Establish Tripod
Balance in Tripod
Practice tipping back and forward in Tripod

Practice finding Bakasana
Practice moving from headstand to bakasana

Note: The tipping back seems to really stump people. Need to figure out better language around that.

Cool Down
Lie on Backs
Windshield Wiper
Bridge Pose 2 x (with option for wheel)

Knees to Chest
Roll up to sitting
Revolving Head to Knee Pose
Uppavista Konasana or Baddha Konasana

Freeform

Savasana

Sweet Vinyasa Monday, 8:30am

12 Peeps
2 New out of towners

Cold in Studio.
Always determines the beginning.

Squat
Uttansana
Back and Forth a Few Times

Tibetan 3 Part Inhale HA breath

Wake up arm Channels
Pound on Chests
Arm Extension Prana Exercise

Uddiyana Bandha Play

1/4 Sun Salutes

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with Extended Arms
(Leg Channel Focus)
Warrior 2 Dance
Low Lunge to Crescent

Vinaysa 1
Down Dog (UB Play)
Plank
Locust
Rest with Windshield wiper Legs
Rocket Cat
All Fours
Plank
Dog

Transition 1
Leg Up and Open
Lunge
Standing Splits
Squat
Bakasana
Pada Hasatasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinaysa 2

Transition 2
Leg up and Open
Lunge
Standing Splits
Squat

Supine Sequence
Happy Baby to Supine Bakasana
Supine Sirsasana 2 to Supine Bakasana Play

Transition 3
Roll up to Squat
Uttanasna

Complete Sun to Standing

Cactus Arms to inverted Sirsasana 2
to Inverted Handstand

Inversion Sequence
Sun to Dog to Childs

Tripod Balance Play
Tripod Balance to Bakasana Play

Tripod Headstand to Bakasana Play

Childs

Transition onto Backs

Bridge Pose
Wheel Pose
(Optional 3rd)

Roll up to Seat

Slumpy Spinal Twists with UB
Uppavista Konasana

Savasana