Last night I dreamed of talking about the nervous system in class, but got the hit to teach the mechanics of Chaturanga. We never do chaturanga, so learning the mechanics might have seemed a little silly, but the Crib is coming up and Uschi is teaching stronger, so maybe those were the pulling forces. I imagined that we might also have time to get into the mechanics of viparita karni but we did not.
Sit. (I still am not sure how the sitting got so good all of sudden. It's like the space holds all of us. There is nothing to say, but sometimes I forget and give instruction).
Sukhasana Sacrum Play Forward Fold Side Bend (Switch Legs and Repeat)
Transition All Fours Plank Dog
Vinyasa 1 Dog Plank Sphinx with Neck Work Windshield Wiper Rocket Cat Plank
Easy Side Plank Variation Sequence Plank Easy Side Plank Locust Windshield Wiper Rocket Cat
Repeat Easy Side Plank Variation Sequence on the Other Side
Dolphin Plank Praying Sphinx Rocket Cat Plank Dog
Low Lunge Sequence 1 Low Lunge with Side Rolling and Exploration Hamstring with Anatomical Awareness Lunge Dog
Repeat Low Lunge Sequence Other Side
Vinyasa 2 Dog Roll into Cobra Windshield Wiper Rocket Cat Dog
Uttanasana Roll up to Standing
Shoulder Rotation Understanding Wise Guy Sequence
Tadasana Cactus Arm Action to "Cigarette Girl" (being renamed to Concession Girl) to look and discuss Chaturanga/Plank Interlaced Finger Shoulder Stretch Roll up to Standing
Tadasana UjayyiPranayama OM
Lunge Sequence 2 Sun to Lunge Twisting Lunge Hammock Pose Deep Low Lunge Side Angle Pose 3 Legged Dog Dog
Vinyasa 3 Plank Drop to Knees GirlyPushups Locust Plank Dog
Repeat Lunge Sequence 2 on the Other Side
Repeat Vinaysa 3 (geek out on chaturanga using Cobra shoulders)
Uttanasana Roll up to Standing Tadasana
(if i had had the time i would have gone through the cigarette girl arms again and detailed out standing viparita karni here)
Lunge Sequence 3 Sun to Twisting Lunge Side Angle Prep Triangle Side Triangle Open Triangle Wrapped Triangle Side Angle Pose with Wrap Lunge 3 Legged Dog Revolved Dog Dog
Vinaysa 4 Dog Plank Chaturanga with a little hold Locust Plank Dog
Repeat Lunge Sequence 3 Other Side Repeat Vinaysa 4 without Locust Rocket Cat Childs
Vajrasana Meditation
Transition Onto Backs Bridge Pose 2x Second time into ViparittaKarni Plow Roll out to Supine Fish Variation
Easy Spinal Twist Savasana with Blanket Roll under Neck and then Removal
A slow connection will affect video playback. Allowing the video to "load" before viewing can help smooth this out. Here are the steps:
- Press "Play" and allow the video to roll for a few moments.
- Then, press "Pause" and allow the video to "load" before hitting "Play" again.
- You will know the video is "loading" as the bar to the right of the play button darkens gray.
- This will also give you the option to scroll forward and back more easily.
