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Soft Vinyasa: Softening Your Position

Opening Front and Side Body and Shoulders [learn more]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Saturday, Jul 30, 2011


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similar lesson as rest of week
1.2, 1.12 and 1.33

sit
AUM

Sukhasana
Forward, Side Fold and Bend

All Fours
Easy Side Plank Both Side
Childs Pose

Plank
Dog

Uttanasana
Roll up

Tadasana
Shoulder Rotation
interlaced Finger Shoulder Stretch
Hand Behind Back with Neck Stretch
Arm Overhead Stretch
Interlaced Finger Stretch

Tadasana
YAM
Sun to
s1
Lunge
Crescent Moon with Side Ways Shoulder Stretch
Hamstring Stretch with Front Line
Lunge
Dog

Repeat S1 Other Side

Vinyasa 1
Plank
Locust
Rest
Childs
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana
YAM
Sun to
Sequence 2
Lunge
Crescent Moon with Cow Face Arms
Hamstring Stretch with Heal in Perinuem
Lunge
Dog

Repeat Sequence 2 Other Side

Vinyasa with Locust Variation (hands behind head)

Sequence 3 From Dog
Lunge
Crescent Moon with External Rotation and Side Bend
Hamstring Stretch with ER
Lunge
Dog

Vinyasa with Locust Variation (interlace)

Repeat Sequence 3

Repeat Vinyasa
Roll onto Backs

Bridge Pose
Wheel Pose with backing in and out of it

Knees to Chest

Eye of the Needle to Eagle Wrap

Savasana

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