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Sweet Vinyasa: Willing to Surrender

We play with grounding the Will to help it help the path of Heart. [learn more]

Sequence: Psoas Stretching, Standing Poses, Balance Poses, Heart Opening and Twisting [view complete sequence]

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Teacher: Kira Ryder
 
 


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Sweet
8 peeps

psoas, balance, will feet, heart

supine
windshield wipers

with feet at wall
supine utthita tadasana

play with attention to psoas
knee to chest, and ½ happy baby play
again with brick under sacrum
again with brick on a higher level

roll up to sitting

sukhasana with side bending and attention to the central channel

uttanasana
roll up to standing

play with balancing on a brick to establish action in upright position and post balancing grounding

tadasana
RAM
sun to
s1
Lunge
Blueprint Side Angle with brick
Triangle
Side Triangle
Side Angle pose with brick and heal lift
lunge
dog

vinyasa 1
plank
locust with arms by sides and then behind
rocket cat
childs pose

repeat s1 other side

repeat vinyasa 1

uttanasana
complete sun to standing

tadasana
YAM
sun to
s2
lunge
Blueprint Side Angle
Triangle
Wrapped Triangle
Half Moon Pose
Standing Splits
Lunge
3 Legged Dog
Dog

Vinyasa 2
Plank
Locust with Interlaced Fingers
Rest
Rocket Cat
Childs Pose
Plank
Dog

Repeat s2

Repeat Vinaysa 2

uttanasana
Complete Sun to Standing

Tadasana

balance play

Standing ½ Happy Baby Both Sides
(Attention to rooting and blooming)
Uttanasana

Repeat Standing Half Happy baby to Utthita Hasta Padangusthasana if appropriate

Uttanasana
Malasana

Transition to Earth
Upward Facing Wide Angle Pose
BK
Repeat Upward Facing Wide Angle Pose and Roll Back and Up
BK with Rounding

Navasana x3

Transition to Backs
Twisting Abdominals with Bricks
Active Twist with Brick

Bridge Pose x 2

Eye of the needle Hammock Version to Eagle Wrap Spinal Twist
Both Sides

3 Part Breath Play with Dan Tiens
Savasana

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