Vinyasa Basics 11.10.09

I have been heavily influenced by Shiffman's free form class from the crib. I refreshed the teachings by watching a few short videos on U Tube last night. The practice is invaluable for me in practicing how to tune to the voice in my heart, and follow it in pure love.  I've started incorporating a few moments in each class to play with free form. 

I went in early to practice and sketch out a class. I was thinking of playing with the twisted lunge to plank sequence but didn't feel the energy was in alignment when peeps show up. Also noticed that it would take over two hours to teach the class I planned. Here is the 'short' version.

Sit

breathing and spine awakening

heart centering

3 OM's 

spine rocking with foward fold

other side

easy seated twist

table top

paschimotadasana

other side

wide leg forward fold

windshield wiper

leg stretch and twist with strap

other side

easy side plank

cat/dog roll

barrell roll

other side

heavy palms all fours

plank 

downdog

walk back uttanasana

tadasana

meditative walk forward

lunge salutes

lowering to sphinx/seal

other side

lowering to locust/bow play

balasana

tadasana

anjali mudra 

lunge

side angle 

trikonasana

side angle

twisted lunge

pigeon

other side

balasana/downdog/vinyasa free form

balasana

side saddle stretch

side saddle twist

bridge x2 (or urdha dhanurasana)

savasana

sit 

Namaste