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15 Peeps
3 Drop Ins

Totally geeky and detailed practice towards Urdhva Dhanurasana, Upward Bow, often referred to as Wheel. Particular emphasis on the shoulder alignment as one presses up.

Opening
Heart Opener on 2 Bricks with Arm extension opening and Understanding.
See Yoga Video of heart opener. (Does not have arm movement).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.
Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Knees to Chest and Roll up to Sitting

Sukahsana Forward Folds

Transition onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge Sequence 1
Lunge
Hammock
Inside Lunge
3 Legged Dog
Dog

Repeat Lunge Sequence 1 Other Side

Plank
Locust 1 to Locust 2 Vinaysa
Windshield Wiper
Childs Pose
Plank
Dog

Step Forward Uttanasana
1/2 Chair to Utkatasana
Tadasana

Hallelujah Arms to Standing Sirsasana 2 to Pressing up Arms Straight
(same action as pressing up in Upward Bow)
Interlaced Fingers behind back Shoulder Opener
Roll up to Standing

Tadasana

LAM

Lunge Sequence 2
Sun to Lunge
Hammock
Warrior 2 Dance
Lunge
Crescent Moon (with Slow Arm Extension)
Dog

Locust 1 to Locust 2 Vinyasa

Repeat Lunge Sequence 2 Other Side

Locust 3 Vinyasa

Step Forward Uttanasana
Utkatasana

Tadasana

Heart Hand Prana Awareness
(Standing Vashitasana)

Tadasana
YAM

Lunge Sequence 3
Sun to Crescent Moon
Hamstring Stretch
Lunge
Dog

Bow Pose Vinyasa

Repeat Lunge Sequence 3

Bow Pose Vinaysa

Childs Pose

Vajrasana Sit
OM
OM

Transition to Earth

Urdhva Dhnaurasana in 3 Stages
Stage 1 and Rest
Stage 1 to Stage 2 and Rest
Stage 1 to Stage 3 and Rest
(Repeat Stage 3 if desired)

Hamstring Abdominal Sequence

Savasana

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