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Sweet Vinyasa: Did she just wake up or is she stoned?

Attention to what is rooted, so other parts can float [learn more]

Sequence: Attention on the flexibility of hips and strength of the upper body towards Vashitasana Variations [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Wednesday, Mar 31, 2010


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Sweet Vinyasa 3.31.0

Did she just wake up or is she stoned?
Story of Ernie

Opening
Revolving Head to Knee Pose

Malasana
Uttanasana
Roll up to Standing

Heart Prana Pounding
Tadasana

LAM
Sequence 1
Sun to Lunge
Hammock
Low Lunge with Swamp Monster Back
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Easy Side Plank Both Sides
Childs

Dog
Uttanasna
Complete Sun to Standing

Tadasana
VAM
Sun to Sequence 2
Lunge
Hammock
Warrior 2 Dance with Heal Lifting Play
Warrior 2
3 Legged Dog
Dog

Vinyasa 1
Baby Cobra to Locust to Cobra

Repeat Sequence 2 Other Side

Rounded Plank

Repeat Vinyasa 1

Uttanasana
Malasana
Roll up to Standing

RAM
Sun to
Sequence 3
Lunge
Side Angle Blueprint
Trikonasana
Side Triangle
Side Angle Pose
Low Lunge with Arms
3 Legged Dog
Dog

Vinyasa 2
Rounded Plank to Cobra
Repeat Sequence 3 Other Side

Repeat Vinyasa 2

Side Plank Both Sides

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Side Angle with Leg Lift
3 Legged Dog to Drop Over
Dog

Vinyasa 3
Rounded Plank to Updog

Repeat Sequence 4

Repeat Vinyasa 3

Side Plank with Leg Lift

Repeat Vinyasa 3

Rest on Belly

Compassion of Christ

Roll onto Backs
HAM silently

Bridge or Wheel
Knees to Chest

Easy Spinal Twist

Savasana

 
Submitted by JodiB on Tue, 2011-04-12 15:16.
#1

Really nice practice.  Slow pace but lots of strength-building opportunities.  Quite a bit of plank and side plank work so can be hard on the wrists - wouldn't do this two days in a row for me.  I really love the instruction - it really allows me to feel and experience the poses in new ways.  I didn't get my leg up in the pose I can't remember the name of, but I did in side plank afterwards!  Nice long savasana at the end was very much appreciated.

 

  

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