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Sweet Vinyasa: Grounding the Legs, Lightening the Heart

We open the channels of the legs and play with uddiyana bandha. [learn more]

Sequence: Flowing seqeunce with bija mantras and standing postures. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Monday, Mar 28, 2011


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sweet
11 peeps
1 guy totally doing his own thing

am i safe?
grounding the legs, lightening the heart

sukhasana
- forward fold
- side fold
- side bend

malasana
uttanasana
roll up to standing

hokey pokey and shake it loose

s1
tadasana
LAM
extended tadasana
sun to
lunge
dog

vinyasa 1
plank
baby cobra to locust
rocket cat
childs pose
plank
dog

lunge
uttanasana
utkatasana
tadasana

s2
tadasana
VAM
extended tadasana
sun to
lunge
twisting lunge
hammock
lunge
dog

vinyasa 1

lunge
twisting lunge
hammock
lunge

uttanasana
utkatasana
tadsana

tadasana
RAM
extended tadasana
utkatasana
uttanasana

s3
lunge
hammock
horse
wide leg forward fold
squirt
PP A
lunge
3 legged dog with hamstring stretch
dog

vinyasa 2
plank
interlaced finger locust
rocket cat
childs pose
plank
dog

repeat s3

repeat vinyasa 2

hop forward
uttanasna
roll up to standing

tadasana
YAM
extended tadasana
sun to
s4
lunge
pyramid variation
lunge
hammock
horse
squirt
side splits
front splits
3 legged dog
dog

vinyasa 3
plank
baby cobra to locust to bow
rocket cat
childs pose
plank
dog

repeat s4 other side

repeat vinyasa 3

rest childs pose
frog pose 3 rounds

bridge pose rolling and breath extension

forward fold with ub and breath retention

roll back to supine
spinal twist

savsansa

 
Submitted by Eve on Tue, 2011-05-31 05:04.
#1

Thank you Kira! Loving this so much! I like the questions you pose in your teaching and that you ask we ask ourselves to listen to what answers. Am I safe? is such a primal question to our core and spans across us repeatedly. Thank you for reminding me to listen to both my questions and pausing to see what is answering. Also love that you address the attachment we have to our ideas... I have a quote from Joseph Campbell that I have carried for years: "We must willing to let go of the life we have planned so we can live the life that is waiting for us." Sat chit ananda, xo

  
 
Submitted by kira on Fri, 2011-06-03 14:10.
#2

Thank you so much Misty for your feedback. Love that JC! xoxo

k

  

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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