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Stiff White Guy: Allowing the Sacral Waters to Flow

Easy Class. Mosty Supine. Attending to the region of the lower belly and sacrum [learn more]

Sequence: We spend more than 2/3 of the class supine, only standing up for Tadasana and a round of simple lunge salutes. Easy and gentle and deliberate focus. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Sunday, Mar 14, 2010


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Title: Allowing the Sacral Waters to Flow
Teaser: We attend to the region of the lower belly and sacrum

Sequence: We spend more than 2/3 of the class supine, only standing up for Tadasana and a round of simple lunge salutes.  Easy and gentle and deliberate focus.

Opening
Imrpressing the Heart with Shoulder Opening
Tailbone Awareness
Windsheild Wiper
Tailbone Awareness

Eye of the Needle with Tailbone Attention

Breath in Belly
Attention to Nostrils

Supine Hand to Big Toe Pose with Strap and at Wall

Supine Extended Tadasana

Transition to Sitting

Easy Sukhasana with Side Bending

Transition to Uttanasana
Roll up to Standing

Tadasana with Awareness of Earth and Water Elements
Stoking the Fire with the Ujayyi

3 Rounds Easy Lunge Salutes leading towards Crescent Moon
Childs POse

All Fours
Childs Pose

Plank
Dog
Childs

All Fours
Easy Side Plank Both Sides
Childs

Plank
Dog
Plank
Rest on Belly
Windsheild
Roll onto Backs

Bridge Pose x 2
Knees to Chest

Easy Spinal Twist Both Sides

Savasana

Sit

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