14 Peeps
I do not start the mic till everyone is one the bolster, so get your self situated as it feels right. Focus on side waist and inner groin (abductors) opening.
Opening
Supine heart opener on bolster.
Attention to Breath.
Transition to sitting.
Tailbone and Breath Awareness
Easy Side Waist Opening
Transition to All Fours
Cat/Cow
Childs Pose
Alana Sideliner
All Fours
Come to Standing
(From all fours, almost everyone can come up to standing. It feels a little dissonant to my sensibilities. When I am in class I like to be guided and for the transition to be smooth, but from here even O pops right up)
Uttanasana Play
Roll up to Standing
Tadasana
Ujayyi Pranayama
YAM
3 Rounds Lunge Salutes with Hamstring Play
(I gain a lot of time by doing both sides in one round.)
Tadasana
Wide Stance
Pelvis Awareness and Rotation
Warrior 2 Dance Sequence x 2
Side Triangle Sequence
Tadasana
Uttanasana
Malasana
Transition to Earth
Roll onto Backs
Windshield Wiper
Bridge Pose x 2
Abdominals
Easy Spinal Twist
Savasana
