The Grateful Core: Part I – Vinyasa Flow 11/17/09

Heading into the holidays I wanted to start ramping up the core work in my Tuesday Vinyasa Flow class.  Having a strong core is good in so many ways, but especially through the holidays — and not just for aesthetic reasons either!  Having a strong core and staying core focused keeps you focused on the core of the holidays: gratitude and being with friends and family.  With that intention in mind, I bring you…

The Grateful Core: Part I
Vinyasa Flow
11/17/09
60 minutes
10 peeps
Music: Life Less Ordinary, Carbon Leaf and Into Dust, Mazzy Star

child’s pose
downward facing dog
down dog to high plank x3
tadasana, paying attention to core and grounding down through feet
3 Sun As
Sun B
three legged dog
knee to nose and back to three legged dog
knee to right elbow and back to three legged dog
knee to left elbow and back to three legged dog
crescent lunge
vinyasa through to other side and repeat ab work and crescent lunge on left
Sun B into crescent lunge with high twist
open to warrior II
reverse warrior
side angle
reverse warrior
half moon
warrior II
reverse warrior
windmill down to runners lunge
low lunge with hip opener
back into three legged dog
walk hands back to standing leg split
airplane
tree
repeat from second Sun B to tree on the other side
child’s pose (HA!)
inch worm
2 locust
1 bow
1 bridge
2 7-count bridges or wheels
supta baddha konasana
happy baby
modified half pigeon
inversion
spinal twist
savasana

Yoga teachers — what do you do for core work in your classes?  How do you fit it in to a 60 minute flow?  Yoga students — what kind of core work do you like in a class?  (If “like” is the right word. LOL!)

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2 responses to “The Grateful Core: Part I – Vinyasa Flow 11/17/09

  1. I love this flow! 🙂

  2. Thanks PBJ! Speaking of PBJ, where is she? No internet in DC??

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