Vinyasa Basics 12.08.09

In my pre-class practice I found a critical element in teaching Ardha Chandrasana for L 1-2. Step back foot in 'a little bit'...about 2-3 inches, then place the hand, then lift the leg. Wanted to give these instructions a road test so built class around the pose.

Rumi's quote still inspiring me a lot "When you do things from the soul, you feel a river moving inside, a joy".

Start supine

windshield wipers

knees to chest 3 breaths

spine awareness, breath awareness

OM

supine leg extensions with strap 

easy side plank

cat/cow/barrel roll

other side

toe stretch

plank 

downdog

lunge

crescent

sphinx/seal

other side

forearm/finger stretch in crescent

cobra

locust

bow

reverse windshield

balasana

tadasana

cow arms shoulder openers with strap

tadasana

lunge

side angle blueprint

trikonasana

bound side angle

ardha chandrasana

vinysasa

other side

balasana

pigeon 

toward royal pigeon

side saddle pigeon

ardha matseydrasana

box

forward fold

other side

supported baddha konasana (didn't have time to do supported spine twist too)

supported savasana

sit

Namaste!