alignment
Vinyasa Flow (60 minutes)
Tuesday 11/10/09
14 peeps
Music: Buddha Bar X mix
(I play music as people are coming in and getting set up. Once we start, music goes off. It comes back on after the closing “namaste.” Since the music post was a pretty popular one, I thought I’d note what was played before/after class.)
child’s pose
downward facing dog
down dog to plank (three times on breath)
rag doll
tadasana
3 Sun As
omitted low push up and up dog
3 Sun Bs
1st B with crescent lunge
2nd B with crescent lunge to low lunge hip stretch
3rd B to warrior I and opening to warrior II
side angle
triangle
prasritta A/B
pivot to front and into eagle
airplane
tree
::repeat from last Sun B through tree::
utkatasana twist
padangustasana
utkatasana twist
padahastasana
step back to high plank and lower on 5
2 locust
1 bow
1 bridge
1 10-count bridge or wheel
supta baddha konasana
happy baby
modified hip stretch on back
(3 stage hip opener)
bound-legged spinal twist
savasana
Worked on simple poses with strong alignment, grounding down through the feet, keeping even balance, stillness and breath-work to support an energetic practice. The cues to ground down through the feet, big toe mounds and outer-edges of back feet really seemed to resonate/work with the students. The breath was great today and I hope that can carry over to next week.
Low plank to updog transition is still rough and the cues I’ve been using don’t seem to be helping. Any suggestions for different cues or ways to get students to think about alignment in the vinyasa sequence?
