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Soft Vinyasa: Find Comfort on Empty

We open with uddiyana bandha to establish a relationship with Empty. Then flow with attention to the bottom of the exhale. [learn more]

Sequence: Focus on the breath through a standing flow sequence. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Saturday, Mar 19, 2011


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Soft Vinyasa: Find comfort on empty
3/19/11

supine
3 part breath
bridge vinyasa with breath
bridge with breath retention to find uddiyana bandha

roll up to sitting
sukhasana w 3 bends (forward, diagonal and side)
repeat other side

roll onto all fours
plank
dog

lunge both sides

vinaysa 1
plank
sphinx
rocket cat
childs pose
plank dog

uttanasana
roll up to standing

s1
tadasana
OM
sun to
warrior 1
dog
warrior 1
dog

vinyasa 2
plank
cobra
childs pose
plank
dog

hop forward
uttanasana
complete sun to standing


tadasana
OM
sun to
s2
warrior 1, warrior 2
3 legged dog
dog

repeat s2 other side

repeat vinyasa 2

hop forward
complete sun to standing

tadasana
OM
sun to
utkatasana
uttanasana
s3
warrior 1, warrior 2, reverse triangle, reverse warrior, side angle pose
3 legged dog
dog

vinyasa 3
chatarunga to upward facing dog
down ward facing dog

repeat s3

repeat vinyasa 3

hop forward
complete sun to standing

tadasana
sun to
utkatasana
uttanasana
s3

vinyasa 3
(with optional revolved dog)

s3 other side

vinyasa 3
(with optional revolved dog)

childs pose


half lord of fishes
cow face
cow tipping

baddha konasana
roll back onto back

bridge pose
optional wheel
spinal twist

savasana

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