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Sweet Vinyasa: Fluid and Grounded as Your World Inverts

With a focus on the elements of the chakras, we connect allow our connection to the earth ground us in Adho Mukha Vrksasana. [learn more]

Sequence: We chant up the first four chakras and turn it upside down to Handstand. [view complete sequence]

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Teacher: Kira Ryder
 
 


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Sweet Vinyasa 3.24.10

Opening
Sukahsana with Foreword Folding, Chest Pressing and Side Bending

Uttanasna
Tadasana

Hokey Pokey (Schiffmann Style)
Heart Prana Pounding
Heart Prana Palm Extension

Tadasana
LAM
Sun to
Sequence 1
Lunge
Dog

Repeat Sequence 1

Vinyasa 1
Baby Cobra to Lunge to Cobra

Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Low Deep Lunge
3 Legged Dog
Dog

Easy Side Plank Both Sides
Dog

Repeat Sequence 2

Repeat Vinyasa 1

Uttanasana
Utkatasana

Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
Dog

Repeat Sequence 3 Other Side

Side Plank Both Sides

Uttanasna
Utkatasana
Tadasana

Yam
Sun to
Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
Dog

Repeat Sequence 4 Other Side

Repeat Vinyasa 2

Uttanasna
Roll up to Tadasana

Half Handstand @ Wall
Handstand Play

Bridge
Spinal Twist
Savasana

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