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Sweet Vinyasa: Turn your Manipura Up

We dig into our guts and explore the element of Fire. [learn more]

Sequence: Starting with a gut massage, we eventually make our way to peacock. [view complete sequence]

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Teacher: Kira Ryder
 
 


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24 Peeps

Into the Fire, we continued with the Manipura, relying on the earth and fire elements to ground us.

opening

Supine with Knees Bent
Windshield Wiper
Belly Kneading
Belly Massage using Thai Yoga Pressure Points

Transition to Sitting

Sukhasana with Side Bending x 2

Transition all fours
Easy side plank both sides
Childs pose

Plank
Dog

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat sequence other side

Vinyasa 1
Plank
Sphinx
Rest

Vinyasa 2
Low cobra to locust to cobra
Rest
Childs pose

Plank
Dog

Uttanasana
Malasana
Roll up to standing

Tadasana
RAM
Uthitta tadasana
Sun to
Sequence 2
Lunge
Hammock
Warrior 1
3 legged dog
Dog

Rounded plank
Dog

Repeat sequence 2 other side

Vinyasa 3
Rounded plank to updog
Down dog

Uttanasana
Utkatasana
Tadasana

YAM
Utthita tadasana
Sun to
Sequence 3
Warrior 1
Parsvottanasana
Warrior 3
Standing splits
Pigeon
3 legged dog
Revolved dog
Dog

Vinyasa 3

Repeat sequence 3 other side

Vinyasa 3

Childs pose

Preparation for peacock
Wrist stretching
Creating cleavage
Rodeo peacock

Downdog
Vinyasa 3

Kneeling
Peacock play

Transition onto backs
Bridge pose
Bridge to wheel x 2

Knees to chest

Roll up to Sitting
Baddha Konasana or Paschimottanasana

Half Lord of the Fishes
Cow Face
(switch legs and repeat other side)

Sit, 5 minutes

Savasana

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