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Sweet Vinyasa: Shoulders and Neck

We explore 'Cigarette Girl Action' towards Bridge and Country Shoulderstand. [learn more]

Sequence: We dial in the rotation of shoulders and positioning for Viparita Karani. [view complete sequence]

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Teacher: Kira Ryder
 
 


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Such a sweet open group today. So nice to come to Lulu Bandha's and be met by such a group of yogis. I got in my own way a little today. The Crib is coming and I tend to "review" a bit. Almost like I am flipping through old sequences to find the ones I want to play. Talk was in the latest theme of Self Study and Investigation. Looking rather than fixing.

The Focus was on "Cigarette Girl" Action and Moving towards Viparitta Karni.

Sit.

Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to All Fours
Plank
Dog

Easy Side Plank Sequence
Plank
Side Plank Variation With Knee on Floor
Cat Dog
Plank
Dog
(Repeat Other Side)

Uttanasana
Roll up to Standing

Shoulder Opening
Swamp Monster and Cactus
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
Yam Ham OM

Standing Pattern 1
Sun to
Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Wise Guy
Rocket Cat
Plank
Dog

Repeat Standing Pattern 1 Other Side
Repeat Vinyasa 1

Uttanasana
Roll up to Standing
Tadasana

Cactus Arm Pattern to Cigarette Girl to Standing Shoulder Stand Form
Interlaced Finger Stretch Overhead
Roll up to Standing
Tadasana

Standing Sequence 2
Sun to Lunge
Twisting Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Low Deep Hip Opener

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Dolphin Plank
Prayer Sphinx
Plank
Dog

Repeat Standing Sequence 2 Other Side

Vinyasa 3
Dog
Roll into Updog
Down Dog
Childs Pose

Vajrasana Meditation

Transition onto Backs
Windshield Wiper

Bridge with Cigarette Girl Arms
Bridge with Leg Lift
Bridge to Viparitta Karni

casual Plow
Casual Karni Pidasana
Roll out to Supine

Uttanana Padasana
Eagle Spinal Twist
Knees to chest

Savasana

 
Submitted by JodiB on Mon, 2011-07-25 01:20.
#1

I really enjoyed this practice.  I loved the work on "cigarette girl" to try to show the action of the shoulders in bridge.  I still have a rough time getting that proper action when I'm upside down in bridge, but that exercise really helped and has given me something to visualize now.

  

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