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Sweet Vinyasa: Bird of Paradise.

Hips, Hamstrings and Balance Play. [learn more]

Sequence: We investigate the architecture of the hips and pelvis and play towards Bird of Paradise. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Wednesday, Nov 3, 2010


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sweet vinyasa
nov 3


7 peeps

supine
windshield wiper
side line lengthening

eye of the needle play
1/2 Happy Baby
Rock the Baby

Rest Savasana shape

Repeat Other Side

Sukhasana with Side Waist Lengthening
Switch Legs and Repeat Other Side

All Fours
Cat Cow

Easy Side Plank Both Side
Childs Pose

Plank
Dog

Brick Lunge
3 Rounds from dog to Lunge
Brick under foot for low lunge
3 Legged Dog
Dog

Repeat Other Side

Vinyasa 1
Plank
Sphinx
Rocket Cat
Chils Pose

plank
Dog

Uttanasana
Malasana Play with Hip Rotation
Uttaasana Play with Hip Rotation
Roll up to Standing

Balancing on Block

Tadasana

LAM
Sequence 1
Utthita Tadasana
Sun to
Lunge
Blue Print Side Angle with Block under Foot
Triange
Side Triangle
Side Angle Pose
Low Deep Lunge with Block under Foot
3 Legged Dog

Vinyasa 2
Plank
Locust 1
Rocket Cat
Childs Pose
Plank
Dog

Repeat Sequence 1

Vinyasa 3
Plank
Locust 2
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana Play
Uttanasana
roll up to Standing

Tadasana
VAM
Utthita Tadasana
Sun to
Lunge
Blue Print Side Angle
Triangle
Open triangle Wrapped Triangle
Wrapped Side Angle
Release Wrap
Step Forward
Bird of Paradise
Release Uttanasana
Lunge
3 Legged Dog
Dog

Vinyasa 3

Repeat Sequence 2

Vinyasa 4
Plank
Locust Bow
Childs Pose


1/2 Box Pose
Marichyasana variation
1/2 Lotus Forward Fold

Repeat Seated Sequence Other Side

Transition to Earth
Butterfly Bridge
Wheel x 2

Knees to Chest

Roll up to Sitting
Paschimottasana

Supine
Spinal Twist

Savasana

10 minutes

Sit

 
Submitted by JodiB on Sun, 2010-11-28 10:31.
#1

Absolutely amazing 85 min practice.  So many interesting sequences and hip openers.  Pinacle pose is bird of paradise and the leading poses show so many of the actions that I almost got into this difficult pose!

Huge focus on one movement sort of lengthening out of the sitbones towards the feet and the earlier work on the hips that demonstrated it made it easier to feel it in the more difficult standing poses.  This might be my all time favorite practice and it had huge AHA factors all over the place for me.  I got so many things that I didn't quite understand before and my lower back felt so amazing and open after the practice.

This class is a work of art and made so many things make sense to me!  Worth the cost of a year's subscription all on its own!  And I almost got into Bird of Paradise, which I am normally very, very far from.

 

You are amazing Kira!

  
 
Submitted by kira on Tue, 2010-11-30 09:08.
#2

Dearest Jodi

 

So fun to read of your success!! Thank You! xoxokira

  

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