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Sweet Vinyasa: Be Nice to Yourself.

With attention on Self Care and Support, we play with aligning the upper back and neck. [learn more]

Sequence: Lots of twisting and mild structural heart opening. [view complete sequence]

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Teacher: Kira Ryder
 
 


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Be Nice to Yourself, Your Autonomic Nervous System will Notice

 

Opening

Foot Smooshing
Revolving Side Angle Pose
Malasana
Uttanasana
Tadasana

Neck Traction Action 2 x

Tadasana
RAM
Sequence 1
Lunge
Hammock
Twisting Hammock
Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side
(with alternative option in Twisting Hammock)


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

Threading the Needle Twist to get into neck
Child's Pose

Plank
Dog
Lunge
Uttanasana
Roll up Tadasana

YAM
Sequence 2
Lunge
Hammock
Warrior 1
Warrior 1 with Neck Traction
Pyramid with Coat hanger Arms
Warrior 3
Splits
Lunge
Pigeon
3 Legged Dog
Dog

Repeat Vinyasa 1
Side Plank Both Sides

Repeat Sequence 2 Other Side

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby Cobra to Locust to Bow Pose
Rest

Roll onto Back
Knees to Chest

Bridge Pose
Wheel Pose

Knees to Chest
Easy Spinal Twist

Pranayama

Savasana

Sit



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