Vinyasa II/III – 2/17/10

Vinyasa Yoga II/III
MAC, Harvard University
75 minutes
28 peeps
Music: “Yoga Pop” from iTunes

child’s pose
side stretch
downward facing dog
down dog to plank
broken vinyasa
intention setting
3 Sun As
3 Sun Bs
three-legged dog
ab work
crescent twist
warrior II
side angle
half bind/full bind/bird of paradise
::vinyasa and repeat from the 3-legged dog through binds::
warrior II
reverse warrior
reverse trikonasana
half moon
standing leg split
::repeat on left::
dolphin with forward movement
shell stretch
3 locusts
1 bow
supta baddha konasana
happy baby
rock forward to down dog
mat to wall
supported frog
gomukasana legs at wall/reclined pigeon
spinal twist
second twist

I’m really starting to love this group – they’re a lot of fun and really willing to try anything. Almost too willing, sometimes, and end up muscling into poses and compromising breath and alignment. Must remember to cue breath a lot more with this group. Introduced the concept of coming into each pose at 50% or 60% and then using breath to move you deeper. Dolphin pose seems to be one of those that people love to hate: they love the strengthening of upper body, but hate having to do the actual work!


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