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Sweet Vinyasa: Directing the Will towards the Heart

With attention to the movement of the navel we twist and open from the will. [learn more]

Sequence: We start slow and peak with twisting play. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Monday, Jun 28, 2010


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Sweet Vinyasa
June 28, 2010

15 peeps
2 drop ins

Opening
Sit
Szzzzz breath

Foreward Fold
Side Bending

Play with Turning the Navel to Sacrum

Malasana
Uttanasana

Roll up to Standing

Uddiyana Bandha Play
Heart Tapping
Heart to Hand Prana Play

Tadasana
Ujayyi Pranayama
RAM
Sun to
Sequence 1
Lunge
Twisting Lunge
Hammock
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Vinyasa 1
Plank
3 Rounds Dips
Low Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 1 Other Side

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Tadasana
Ujayyi
RAM
Sun to Sequence 2
Lunge
Hammock
Blueprint Side Angle
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Low Deep Lunge
3 Legged Dog
Dog

Vinyasa 2
3 Rounds Chaturanga
Low Cobra to Locust to Bow

Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 2

Childs Pose

Marichyasana Twisting Play with the Navel to the Sacrum
1/2 Cow Face or Janu Sirsasana
Repeat Other Side

Repeat Sequence with Addition of Arms and bottom Leg Bent
Cow Face or Half Cow Face or Janu Sirsasana

Transition onto Backs
Windshield Wipers
Bridge Pose x 2

Knees to Chest
Happy Baby
Upward Facing Eastern Stretch

Savasana




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