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Soft Vinyasa: Squeezing Out the Negativity

We open the hips, ring out the internal organs and finish with Pranayama. [learn more]

Sequence: A twisty hip opening sequence with attention on staying gooey in the neck. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Teacher: Kira Ryder
Duration: 90 minutes
Date: Saturday, May 29, 2010


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Soft Vinyasa May 29, 2010

This Sequence plays off what we started to do on Wednesday in Sweet Vinyasa.
The talking points are similar to what they have been lately.  Towards the direction of allowing room for ourselves.  As we become aware of our selves, to practice loving what we see.

Opening
Foot Rubbing
Revolving Head to Knee Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
Neck Extension ala Patricia Sullivan
Uttanasana
Tadasana

Ujayyi Pranayama
RAM
Sun to
Sequence 1
Lunge
Twisting Lunge
Hammock
Twisting Prasarita Padottanasana Both Sides
Prasarita Padottanasana
Lunge
Dog

Repeat Other Side with More Options on the Twisting PP Variation

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

Thread the Needle Play
Childs
Repeat Other Side
Childs
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 2
Lunge
Warrior 1
Warrior 1 Set up with Neck Traction
Parsvottanasana with Coat-Hanger Arms
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Repeat Vinyasa 1

Side Plank Both Sides
Dog

Repeat Sequence 2 Other Side

Vinyasa 2
Plank
3 Rounds Chaturanga (knees optional)
Baby Cobra to Locust with Interlaced Fingers
Rest
Childs Pose

Twisting Seated Sequence
1/2 Box with High Twist
Seated Eye of the Needle
Cow Face Pose

Release and Repeat Other Side

Repeat 1/2 Box with Low Twist Both Sides

Transition onto Backs
Knees to Chest

Bridge Pose
Knees to Chest
Easy Spinal Twist

Supine
3 Part Inhale Breathing Pattern

Savasana

Sit

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Call us at 8O5.798.17OO for help with the Ojai Yoga Crib, Online Classes, Studio Schedule or Teacher Training. xo Kira