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Sweet Vinyasa: Rounding and Rolling towards Ustrasana

Rounding and Rolling towards Ustrasana. [learn more]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Monday, Dec 29, 2008


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20 Peeps

5 Drop Ins

I was not sure what we were going to do.  I anticipated working on Bakasana and eka pada bakasana again, but we didn't.  Play with Swamp and Hallelujah Acton to create opening moving towards camel, ustrasana.

Sukhasana or Box
Forward Fold
Side Forward Fold
Easy Spinal Twist
(Switch Legs and Repeat)

Transition All Fours
Cat/Cow
Barrel Rolls
Childs Pose

Plank
Dog
Plank

Easy Side Plank Sequence
Plank
Dog

Sequence 1
Knee to Forehead Abdominal Curl Play
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Other Side

Vinyasa 1
Dog
Rounded Plank
Dog
Plank
Locust 1
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana
Mouse Prep
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation
Swamp Monster/Hallelujah Sequence
Wise Guy Neck Sequence

Tadasana
Ujayyi Pranayama

YAM

Sequence 2
Sun to Lunge
Swamp Warrior
Hallelujah Warrior
Lunge

Vinaysa 2
Dog
Rounded Plank to Updog
Roll to DownDog

Repeat Sequence 1 Other Side from Dog

Repeat Vinaysa 2

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Utkatasana
Tadasana

HAM

Sequence 2
Sun to 
Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 2

Repeat Sequence Other Side from Dog

Repeat Vinyasa 2

Childs Pose
Vajrasana Meditation

Ustrasana Play
(rolling into it)
Counter pose with Squat/Uttanasana

Vajrasana Meditation
OM x 2

Half Lord of the Fishes
Cow Face
(Switch Legs and Repeat Other Side)

Favorite Forward Fold
Savasana
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