Related

Sweet Vinyasa: Engineering towards Forearm Balance

Sweet Vinyasa: Heart to Hand Prana

Sweet Vinyasa: Am I on the Right Track?

Stiff White Guy: Opening towards Strength

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By the same teacher

Stretching Top of Foot

Rotation and a Bigger Bust

Soft Vinyasa: Lots of front thigh opening, moving towards hanumanasana, aka splits

Sweet Vinyasa: Awareness of the Spine, especially the pelvis, and Subtle Currents towards headstand

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Similar focus

Aligning the Spine for Sitting

Sweet Vinyasa: Exaggerating the Alignment of Breath

Stiff White Guy: Feeling the Support of the Earth

Sweet Vinyasa: Making Sense of the Chakra Elements.

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sweet vinyasa

 
cold in the studio, so we start out vigourously.

malasana/uttanasana a few times

tibetan HA breath

arm tapping
heart tapping
heart palm extension

S1
tadasana
RAM
utthita tadasana
sun to lunge
twisting lunge
hammock
lunge
uttanasana
utkatasana
tadasana

repeat S1

S2
tadasana
YAM
utthita tadasana
utkatasana
prayer twist utkatasana
uttanasana
lunge
crescent moon
prayer twist lunge
hamstring stretch
lunge
dog

vinyasa 1
plank
locust
rest
plank
dog

hop forward
roll up to standing

repeat s2

repeat vinyasa 1

hop forward
malasana
bakasana play
uttanasana
roll up to standing

s3
tadasana
HAM
utthita tadasana
utktasana
utkatasana with twist
lunge
high lunge
lunge with twist
pyramid variation hamstring stretch
lunge
dog

repeat vinyasa 1 with different locust

hop forward
roll up to standing

repeat s3
repeat vinyasa 1

hop forward and roll onto backs

supine baddha konasana
supine parsva bakasana play

roll up
play with parsva bakasana
(we have been playing with this for about a week and most peeps seem to be able to do it now)

roll onto backs

bridge to wheel prep
rest
bridge to wheel x 2
rest

knees to chest
upward facing eastern stretch
eagle wrap spinal twist both sides

savasana

sit

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