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Sweet Vinyasa: Focus on What is Rooted

We play with rooting and blooming in standing balance postures. [learn more]

Sequence: We open supine with psoas stretching. We flow to standing balance postures. We finish with bridge play. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Monday, May 23, 2011


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sweet

i had no ideas
asked for requests
low back and hips and posture in upper back

impressing the heart
tailbone awareness
shimmy

psoas opening at wall with brick
(1/2 apanasana and ½ happy baby with sarum on brick)

supine extended mountain pose

sukhasana with forward fold and side bending

transition onto all fours
cat/cow
childs pose

plank
dog

lunge both sides
uttanasana
roll up to standing

tadasana
YAM
utthita tadasana
sun to
s1
lunge
hammock
warrior 2 dance
lunge
3 legged dog
dog

vinyasa 1
low cobra with upper back attention to locust
rocket cat
childs pose
plank
dog

repeat s1 other side

repeat vinyasa 1

uttanasana
roll up to standing

balance play
standing knee to chest both sides
uttanasana

standing half happy baby both sides
(emphasis on pressing foot into floor and remembering the posture of the brick behind the heart)

uttanasana
malasana
uttanasana
roll up to standing

tadasana
HAM
sun to
s2
lunge
hammock
low deep lunge 1
low deep lunge 2
3 legged dog
dog

vinyasa 2
plank
locust with interlaced fingers
rest
childs pose
plank
dog

repeat s2 other side

repeat vinyasa 2

roll onto back
happy baby to supine bk to peeking at supine kurmasana

rest

bridge pose
bridge pose with one leg lifting
bridge pose with other leg lifting
rest

kness to chest
eagle wrap spinal twist

savasana
sit
OM

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