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Soft Vinyasa: Friend Yourself

Everything we do is setting up a pattern. Practice being nicer to yourself and stand on your head. [learn more]

Sequence: We tune our awareness to the shoulderblades, neck and shoulders for headstand. [view complete sequence]

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Teacher: Kira Ryder
 
 


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Soft Vinyasa
June 12

18 Peeps
2 Drop ins

Talk was on action, speech and thoughts. Noticing our inner dialogue with ourselves and practicing gentleness.

Opening
Yin Baddha Konasana, 5 minutes
Swan, 3 minutes
Rest, 1 minute
Swan other Side, 3 minutes
Rest, 1 minute

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

All Fours
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Neck Traction to Standing Mini Back bending
Sun to
Sequence 1
Lunge
Hammock
Warrior 1
Warrior 1 with Neck Traction
Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Utkatasana
Tadasana

Neck Traction to Upright Sirsasana
Sun to
Sequence 2
Lunge
Hammock
Warrior 1
Parsvottanasana 1
Parsvottanasana Variation
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 2 Other Side

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby Cobra to Locust to Bow Pose
Rocket Cat to Childs Pose

Headstand Prep Play

Headstand with 3 Blocks @ Wall

Rest Childs Pose

Bridge x 2 (Optional Wheel)

Knees to Chest
Eagle Spinal Twist

Savasana

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