The Grateful Core: Part II

Vinyasa Flow
60 minutes
17 peeps
Music: Drum Trip and Send Me On My Way by Rusted Root

child’s pose
down dog
down dog to high plank
runners lunge to gentle twist
rag doll
tadasana
3 Sun As
Sun B 1 into crescent lunge
sun B 2 with ab work into crescent lunge
open to warrior II
reverse warrior
side angle (hovering elbow over knee for core strength)
reverse warrior
reverse triangle
triangle (with core-supported option)
pivot into parsvatonasana (gratitude pose)
repeat from Sun B with ab work through gratitude on left side
table top
core work with opposite arm/leg extension
half bow
spider (YOWIE!)
repeat on left
2 bridges
1 wheel
supta baddha konasana
happy baby
half-pigeon (modified if needed)
wide-legged baddha konasana
inversion (a lot of handstands/headstands today)
spinal twist
savasana

Another well received flow.  The core work seems to be going over well — no one likes doing it, but there’s always a lot of thanks when it’s all done and over with.

One student had concerns about her wheel and feeling panicky and short of breath.  The issue seems to be really arching her spine and neck to get lift, rather than pressing down through the feet and hands equally.  Anyone else dealt with this before?  What did you recommend for the student or have others recommend for you?

In a 60 minute flow, how do you get in the core work?

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2 responses to “The Grateful Core: Part II

  1. What’s spider pose? Is there a sanskrit name?

    • I don’t know if there’s a sanskrit name … from table top with opposite arm and leg extended bring the right arm straight out to the right and the left leg out to the left, so that both limbs are now perpendicular to the body. HELLO GLUTES and CORE! 🙂

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