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Soft Vinyasa
16 Peeps

Similar theme as on Wednesday.  Playing with the Root and Navel Locks to twist from the root up to the heart.

Opening
Supine with Knees Bent, near Wall
Pelvic Floor Awareness
Windshield Wiper
Supine Baddha Konasana with toes up against wall to create greater awareness of Pelvic Floor

Eye of the Needle

Sukhasana with Side bending x 2
Transition to Uttanasana

Mula Bandha Mudra Strength Check with Partners

Uddiyana Bandha Play

Tadasana
Ujayyi Pranayama

VAM
Sun to Sequence 1
Lunge
Twisting Lunge
Hammock
Side Angle Blueprint
Triangle
Side Triangle Pose
Side Angle Pose
Lunge
Dog

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

Repeat Sequence 1 Other Side

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Tadasana
RAM
Sun to Sequence 2
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Low Deep Lunge
3 Legged Dog
Dog

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby cobra to Locust to Bow Pose
Rocket Cat
Plank
Dog

Repeat Sequence 2

Repeat Vinyasa 2

Childs Pose

Vajrasana

Seated Spinal Twist Play with Half Cowface and Cowfaces
(This is the “peak” of the class as we play with probing deep into the guts with the root and navel lock in twisting).

Transition to Supine
Bridge Pose x 2

Upward Facing Eastern Stretch

Savasana

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