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Soft Vinaysa: Hips and Hanuman

Grounding and opening the legs in all directions. [learn more]

Sequence: We play with horse to open hips and ground legs in preparation for frontal splits. [view complete sequence]

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Teacher: Kira Ryder
Focus: Hips
 
 
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Info

Teacher: Kira Ryder
Focus: Hips
Duration: 90 minutes
Date: Saturday, Aug 28, 2010


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soft vinyasa

sukhasana with foreward fold and chest press

all fours
easy side plank both sides

childs pose

plank
dog

sequence 1
lunge
hammock
lunge

repeat sequence 1 other side

vinyasa 1
plank
sphinx
rocket cat
plank
dog

uttanasana
roll up to standing

tadasana
LAM
utthita tadasana
sun to sequence 2
lunge
hammock
horse
wide leg forward fold to squirt
pp A
warrior 2 dance
warrior 2
lunge
3 legged dog
dog

repeat sequence 2 other side

vinyasa 2
little cobra to locust to cobra

uttanasana
roll up to standing

tadasana
VAM
utthita tadasana
sun to
sequence 3
lunge
hammock
horse
twist and dip
squirt pose to wide splits
malasana
wide leg stance
lunge
3 legged dog
dog

Repeat vinaysa 2

Repeat sequence 3

Repeat vinyasa 2
Childs Pose

Splits Play with Blocks and Blankets

Bridge Leg Lift Play to Viparitta Karani

Fish Pose
Eagle Spinal Twist

Savasana






swg
opening
same as last week

sukhasana with neck stretching
uttanasana
roll up to standing

lebowski arm circles

shoulder stretches with strap

tadasana
utthita tadasana

warrior 2 dance to warrior 2
wide leg forward fold
squat
uttanasana
roll up to standing

tadasana
repeat warrior 2 seqeunce with gaze at back foot work

little tree
tree

trasntiion to earth
bridge x 2
knees to chest
easy spinal twist

3 part breathing

savasana

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