16 Peeps
2 New
Everyone was sitting upright, so we started like that.
Cross Legged Sit.
Sacrum Work, easy Forward Fold
Switch legs and Repeat.
Slumpy Dandasana
Chest Press Dandasana
(About here I got the hit to focus on the balance between effort and ease and how to access the subtle lines of energy. I probably over emphasized it and did not teach enough of a rounded practice, but I think the teaching was clear).
Transition to All Fours
Plank
Down Dog
Uttanasana
Roll to Standing
Shoulder Shrugs
Side Waist Stretch and Effort/Ease Understanding
Easy Standing Forward Fol
Roll up to Standing
Repeat Side Waist Stretch taking it a little farther playing with Effort/Ease
Easy Standing Forward Fold
Roll up to Standing
Strap Work for Shoulders Sequence
Tadasana
Ujayyi Pranayama
1/4 Salutes
2 Rounds Easy Lunge Salutes
Tadasana
(using Tadasana to get that lengthening play)
Standing Sequence 1
Warrior 2 Dance Both Sides
PP Variation
Tadasana
Standing Sequence 2
Warrior 2 Dance with Hold
Lunge
Step Forward Uttanasana
Tadasana
Repeat Other Side
Standing Sequence 3
(designed to connect side waist work, lunge salutes and standing pose work)
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Lunge
Step Forward Uttanasana
Tadasana
Repeat Other Side
Easy Forward Fold
Squat
Transition onto Backs
Eye of the Needle Play
Hand to Big Toe Pose with Strap
Repeat Other Side
Transition to Sitting
Baddha Konasana
Revolved Head to Knee Pose (essentially the "peak" pose, combining the side waist work with hip opening with sense of lengthening)
Transition onto Backs
Easy Spinal Twist
Back Release
Savasana
