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Soft Vinyasa: The Ride is Smoother in the Center

We connect to the Central Channel and Play with it towards Utthita Hasta Padangusthasana [learn more]

Sequence: We use a connection with the psoas to feel our central channel and practice lenghtening from here. [view complete sequence]

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Teacher: Kira Ryder
 
 


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We have to relax to relax.
We play with using the Psoas to connect to the Central Channel and move from closer to the spine.


Psoas Opening
Supine
Knees Bent
OPening the Water Element

Sit bone Side Waist Lengthening
Windshield Wiper Play

Eye of the Needle

Psoas Opening @ Wall
Stage 1: San Brick, Apanasana and Half Happy Baby
Stage 2: With Brick, Apanasana and Half Happy Baby

Supine Extended Mountain Pose

Transition to Sitting
Revolving Head to Knee Pose with Attention to Central Channel

Transition to Uttanasana
Roll up to Standing

Tadasana
LAM
Sun to
Sequence 1
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Vinyasa 1
Plank
Easy Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana
VAM

Sun to
Sequence 2
Side Angle Pose Prep
Triangle
Side Triangle
Side Angle Pose
Deep Low Lunge
3 Legged Dog

Repeat Sequence 2 Other Side

Side Plank Both Sides

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Balance Play with Connection to Central Channel
Towards Utthita Hasta Padangusthasana B

Uttanasana
Malasana

Transition to Supine
Knees to Chest

Eagle Spinal Twist Both Sides

Savasana


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