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Soft Vinyasa Sequence, Saturday 9:00am. Lulu Bandha's, Calif.

Posted Dec 06 2008 9:40pm
I teach yoga and when I get home I record my sequence.  It helps me become mindful of what I am teaching.  Every Saturday I teach two classes: Soft Vinyasa and Stiff White Guys Yoga.  This is the sequence from Soft Vinyasa this morning:
 
  19 peeps
5 new Drop Ins

Young Group, with a lot of rock climbers.  I might have paid more attention to that and kicked it up a notch.  At one point I thought we might get to  Galvasana, but I am still working on this  mulabandha  thing.  Today I started to introduce a dialogue around  muladhara, sharing insights from  this blog.

Started with foot rubbing  baddha   konasana.
Yin Style  Baddha   Konasana

Transition onto backs to Awaken Pelvic Floor by exploring the vajroli mudra, a shwini mudra and the perineum. (When exploring the pelvic floor, I prefer to have people lie down on their backs to avoid awkward eye contact during this phase of the practice.)
 

Rock n Roll up to Squat
Uttanasana
Roll up to Standing

Uddiyana   Bandha  and  Mula   Bandha  Play

Tadasana
Ujayyi   Pranayama

YAM  (chanting the bija of the heart chakra) 

Sequence 1
Sun to 
Lunge
Hammock
Warrior 2 Dance
Twisting Lunge

Dog

Repeat Sequence 1  Other Side

Easy Side Plank Sequence

Vinaysa 1
Dog
Plank
Locust 2
Rocket Cat
Childs  Pose
Plank
Dog

Step Forward  Uttanasana
Roll up to Standing

Seqeunce 2
Sun to 
Lunge
Side Angle Prep Pose
Triangle Pose
Side Angle Pose
Deep  Hip Opener
Pigeon (here is where i thought " galvasana?")
3 Legged Dog

Vinyasa 2
Dog
Plank
Locust 3
Rocket Cat
Childs
Plank
Dog

Repeat Sequence 2  Other Side

Side Plank Sequence

Repeat Vinyasa 2  with different interlace of fingers

Step Forward  Uttanasna
Roll up to Standing

Tadasana
Vrksasana  to Hip Stretch (aka galvasana prep)
(there was not  enuf  time for  galvasana  today, but peeps seemed pretty chill)
Repeat Other Side
 
Tadasana
Squat
Transition onto Backs
Windshield  Wiper
Bridge x 2

Low Back Release
Savasana
 
 
Read more sequences at  Teaching Yoga.
Watch free class video at  Lulubandhas.com.  
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