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Sweet Vinyasa: Grounded, Fluid and Open

We play with the elements and the mind to create stability and lightness. [learn more]

Sequence: Lots of attention on the legs with horse, squirt and splits. We counterpose with bridge and wheel. We sit. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Monday, Aug 30, 2010


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Sweet Vinyasa
24 Peeps

Cool in Studio.  Leaving Windows Open to Continue to Air Studio Out after last week's tenting.  Thank goodness so many peeps showed up to warm the place up.  Everyone seemed to be grateful for the coolness post our hot weekend.

Talking Points: Seeing more clearly through opening the mind.    Practicing feeling grounded, fluid and open.

Opening
Sukhasana
Pelvic Rolling
Forward Fold and Chest Press
Switch Leg Cross and Repeat

Roll onto All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Plank
Sphinx
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
LAM
Utthita Tadasana
Sun to
Sequence 2
Hammock
Horse
Squirt
Prasarita Padottanasana A
Lunge
3 Legged Dog
Dog

Repeat Sequence 2 OTher Side

Vinyasa 2
Plank
Baby Cobra to Locsut to Cobra
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
VAM
Utthita Tadasana
SUn to Sequence 3
Lunge
Hammock
Horse with Twisting and Dipping
Horse
Squirt to Side Splits
Towards Hanumanasana
3 Legged Dog
Dog

Repeat Vinyasa 2

Repeat Sequence 3

Repeat Vinyasa 2

Roll onto Backs
Bridge Pose, Stage 1 with Arms Overhead
Bridge Pose to Wheel, Stage 1 and 2
Bridge Pose to Wheel, Stage 3

Knees to Chest
Roll up to Sitting

Sitting Sequence
Baddha Konasana
Half Lord of the Fishes Pose
Cow face
Switch Legs and Repeat Other Side

Baddha Konasana
Sit, 5 minutes

Savasana, 5 minutes




 
Submitted by MarleneRucks on Sat, 2010-09-11 11:49.
#1

 

  this one doesnt seem to be working.....

  
 
Submitted by kira on Sun, 2010-09-12 20:11.
#2

Thanks Marlene! Fixed.  xoxo k

  
 
Submitted by JodiB on Thu, 2010-11-25 04:51.
#3

Loved this practice.  Nice long, slow practice with tons of hip openers and some great strength work in horse stance.  Favorite aha moments for me:

- imagery of grounding into the earth deeply and then water fluidity in the opening.

- idea of allowing yourself to feel where the tension is in a pose, and then just allowing it some more space.  That was a huge aha for me and worked amazingly well.

- idea of once you are in a pose for a while, deciding where you are spending excess energy and letting go of some of it to bring you in deeper.

- wide leg forward bend - light pressure on outside edges of feet, *paired with lengthening up the inner side of the leg* - wow that made a difference! 

 

Awesome class and nice long savasava at the end!

  
 
Submitted by kira on Sat, 2010-11-27 14:35.
#4

wow! thanks for such helpful feedback, Jodi.  xxo kira

  

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Call us at 8O5.798.17OO for help with the Ojai Yoga Crib, Online Classes, Studio Schedule or Teacher Training. xo Kira