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Sweet Vinyasa: Increasing the Skill of Ease

Simple familiar lunge pattern with chakra chanting and attention on balance of effort and ease. [learn more]

Sequence: The latest simple lunge pattern with chanting of the bija mantras. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Monday, Jan 4, 2010


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17 Peeps
2 Drop Ins

Similar Pattern that we have been working with lately to chant up the Chakras. Talking points on effort and ease, Sutra 2.46.

Opening
Yin Butterfly
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Down Dog
Lunge Other Side
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Down Dog
Lunge Other Side
Twisting Lunge
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side from Dog

Vinyasa 1
5 Rounds Dips
Baby Cobra to Locust to Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dips
Horse
Squirt
Prasarita Padottanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Vinyasa 1

Repeat Sequence 4 Other Side
(adding optional frontal splits after squrt)

Vinyasa 2
5 Rounds Chaturanga
Baby Cobra to Locust
Rocket Cat
Childs Pose

Vajrasana

Transition to Supine
Knees to Chest
Windshield Wiper

HAM (internally)
Bridge Pose x 3 (Optional Wheel on last 2)

Rest

Eagle Spinal Twist Both Sides
OM internally

Upward Facing Eastern Stretch

Savasana

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