Sweet Vinyasa: Turning the Senses Inwards.

We continue our play with using our senses to feel, taste, see, hear and smell inside. [learn more]

Sequence: Warrior 1 Flow Sequence with UpDog Rolling and Upward Facing Bow Pose. Sit at end. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Wednesday, Sep 15, 2010


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I have been teaching this sequence and subtle variations for over 2 weeks now.

I like the pacing of it cuz it allows for time to sit at the end of class.

Lately, I feel like the sequence is the correct length if at 15 minutes till end of class we are making our way towards sitting.


Pratyahara Focus

Opening
Sukhasana
Pelvis Movement
Foreward Fold
Chest Press
(Switch Legs and Repeat Other Side)

Transition All Fours
Rainbow Pose (formally known as Easy Side Plank)
Both Sides
Childs Pose

Plank
Dog

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Rounded Plank
Dog

Vinyasa 1
Plank
Baby Cobra to Locust to Cobra
Rest
Rocket Cat
Dog

Uttanasana
Malasana
Roll up to Standing

Tadasana
VAM
Utthita Tadasana
Sun to

Sequence 2
Lunge
Hammock
Warrior 1
3 Legged Dog
Dog

Rounded Plank
Dog

Repeat Sequence 2

Vinyasa 2
Rounded Plank to Cobra
Rest
Rocket Cat
Plank
Dog

Uttanasana
Utkatasana
Roll up to Standing

Tadasana
YAM
Utthita Tadasana
Sun to
Sequence 3
Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Vinyasa 3
Rounded Plank to Upward Facing Dog
Downward Facing Dog

Repeat Sequence 3

Repeat Vinyasa 3

Childs Pose

Transition onto Backs

Windshield Wipers
Bridge Stage 1
Rest
Bridge to Wheel, Stage 1
Rest
Bridge to Wheel, Stage 2 x 2
Rest

Knees to Chest
Transition to Sitting

Wide Baddha Konasana

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

Sit, 5 minutes

Savasana

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