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Soft Vinyasa: Nostril GPS

We allow the nostrils to become our GPS system and play with aligning our postures from the subtle and powerful feedback available. [learn more]

Sequence: We connect with the nostrils, do a short flow with a few standing postures and end with spinal twisting. [view complete sequence]

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Teacher: Kira Ryder
 
 


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We continued the lesson that began on Monday about the movement of breath in the nostrils as an instrument of navigation.  Talk navigated along these points with an eventual emphasis on ahimsa meaning "non-violation".

Opening
Supine
Windshield Wipers
Eye of Needle and Ankle Circles

Mental Alternate Nostril Breathing Attention

Sukhasana with Sidebending x 2
Self Foot Rubbing
Uttanasana
Roll up to Standing

Foot to Nostril Connection
Internal and External Rotation Connection

AM demoed Triangle.
She said all the ‘right’ things, like feeling connected and connected to something bigger.  Less mechanical.  Present.  

Sequence 1
Wide Leg Stance Forward Fold
Triangle
Lunge
Dog

Vinyasa 1
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Repeat Sequence 1 Other Side

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Sequence 2
Pyramid to Warrior 3 to Standing Splits to Lunge
Dog

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Repeat Sequence 2 Other Side

Repeat Vinyasa 1
Childs Pose

Transition to Sitting
Easy Seated Spinal Twist to 1/2 Cow Face
Repeat Other Side

Supine
Knees to Chest

Savasana

Sit

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