Introducing Uddiyana Bandha

Vinyasa Flow
Shad Hall, HBS
60 minutes
10 peeps
Music: Happier, Guster, Be OK, Ingrid Michaelson, Take Me Home Country Road, Israel Kamakawio’ole

brief practice and discussion of engaging uddiyana bandha
child’s pose
downward facing dog
down dog to high plank
spine lengtheners
3 sun As
3 Sun Bs
three-legged dog with hip-opener
flip dog
warrior I
warrior II
side-angle lunge
half bind
half moon
revolved half moon
standing leg split
repeat from three-legged dog through tadasana on left
high plank for 15 count
3 locust
1 bow
1 bridge
2 five count wheels
supta baddha konasana
happy baby
“Forrest” abs with block between thighs
half pigeon
wide-legged baddha konasana
spinal twist

Even though I have a wrenched neck and am wicked tired, all I could think of after class today was that silly scene in Sound of Music when Julie Andrews sings “somewhere in my youth or childhood, I must’ve done something good.”

I must have done something good to have the best job ever.


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