Vinyasa Basics 3.16.10

Lovely group of women regulars today. I so enjoy them!

I am coming down with a cold so my head feels heavy. Twisting felt really good in my practice today so I offered more twists than usual. Offered twisting ardha chandrasana as a 'peak' pose of sort, and encouraged to have fun with it (it feels so weird the first few times you do it!). Wanted to end with a supported twist but ran out of time.

Sukasana
breath awareness
angeli mudra prayer
OM

eye of the needle with twist

uttanasana
tadasana

shoulder shrugs
shoulder rotation with swamp monster and halleluja
uttita tadasana
uttanasana with arm variation

second set with finger extensions and forearm stretch

flowing lunge salutes with easy twist
sphinx/seal
other side
cobra

tadasana
OM
lunge
side angle
trikonasana
warrior II with eagle arms
peaceful warrior

vinyasa

other side

balasana

tadasana
OM
lunge
warrior II dance with eagle arms
peaceful warrior
ardha chandrasana
twisted ardha chandrasana
standing splits

vinyasa

other side

exit to pigeon
ardha matseyendra
bridge
spine roll
baddha konasana

other side

sacrum/back of the heart rest

savasana

sit
OM
Namaste