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Sweet Vinyasa: Increase your Capacity for Prana

We map the pelvic floor and play with the technique of Mula Bandha. [learn more]

Sequence: Chanting up the chakras, we flow to support their expansion. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Wednesday, Jan 5, 2011


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sweet vinyasa
18 peeps
3 drop ins

(there is something not correct in this sequence...i am writing it from memory at the end of a long day and i feel like there was another time that we jumped forward...but its missing in this pattern)

supine
windshield wiper

eye of the needle and ankle circles

pelvic floor awareness towards a gross application of mula bandha

sukhasana with side bending x 2

malasana
uttanasana
malasana
uttanasana

roll up to standing

partner mudra mula bandha play

sequence 1
tadasana
LAM
utthita tadasana
sun to
lunge
hammock
lunge
uttanasana
utkatasana
tadasana

repeat sequence 1

tadasana
VAM
utthita tadasana
utkatasana
sun to
sequence 2
lunge
twisting lunge
hammock
warrior 2 dance to warrior
3 legged dog
dog

vinyasa 1
plank
baby cobra to locust
rest
childs pose
plank
dog

repeat sequence 2 other side

repeat vinyasa 1

jump forward to uttanasana
roll up to standing

tadasana
RAM
utthita tadasana
sun to
sequence 3
lunge
hammock
reverse triangle to reverse warrior
warrior 2
side angle pose
low lunge
3 legged dog
revolved dog
dog

repeat vinyasa 1 with interlaced finger locust

repeat sequence 3 other side

repeat vinyasa 1 to bow pose

rest
roll onto back

bridge pose
bridge pose to viparita karani
to plow
to supine
to fish pose variation

rest
eagle wrap spinal twist

savasana

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