Thigh/Pelvic Loop

Tadasana- Vinyasa
SN - Pvakon - Trikon - AC
SN - Iguana - Pigeon
Standing Backbend up to tipetoes - Vrksasana, padangusthasana

Shoulder Opener at the wall
HS at the wall
Padangusthasana at the wall, opening the hips
Demo - Vasisthasina

Bridge
Windshield Wipers/Jathara Parivartanasana
Supta Padangusthasana
Succirandrasana

Ankle/Shin Loop

Vinyasa
SN - LL
SN - LL Twist
SN - LL Twist HL

Utkatasana Twist
Partner Cobra
Cobra with shins on the wall
Spadog

Windshield wipers
Supta Padangusthasana
Eye of the Needle
Savasana

Saraswati - Flowing Gracefully

Today we're talking about Organic Extension, the last principle, but also how it flows back into first principle, Open to Grace

Manifestation of one supreme divine river that takes many forms
Saras = flowing + wati = she who has
The sara is the same as in Anusara - flowing with grace

She is a river as well as a personification of a goddess
Related to Shiva and Ganesha, maybe daughter of one of them
She has four arms, seated on a white lotus, wearing all white

Opening Centering exercise - see thoughts as a river flowing by. Be on the bank and watch the thoughts float by, don't get caught up in the river, watch and observe.

Students face one another to support one another with organic extension.

Do four Sun Salutations, one for each of her arms:

Holding arms and stretch, alternating legs

1. HL - low cobra
2. Pvakon - WII - drunken cobra
3. WI - Pvott - shalabasana
4. WI - WIII - standing splits - superman locust

Iguana
Pigeon
Hanumanasana
Janu Sirsasana
Supta Padangusthasana
Eye of the Needle

Inward and Outward Compassion

Centering - Set an intention for compassion turned inward - seated move thighs into inner spiral

Block to encourage Shins in Thighs out and Inner/Outer Spiral in Vinyasa
Surya Namaskar - imagine block is there - clasp hands behind back rising up
Pvakonasana - Trikonasana - Ardha Chandrasana - flying cobra
Utkatasana - Ntarajasana - Vrksasana - Padangusthasana

Strap encouraging Inner Spiral in Downdog with Partner
Ustrasana - Camel Pose with Block
Dandasana - use blocks to lift up, core work
Forward Bend - Uttanasana

Baddhakhonasana - meditate on compassion turned outward
Padangusthasana
Janu Sirsasana
Ardha Hanumanasana

Safety Dance with the Divine

Muscle Energy protects us during our poses, talk about common misalignments and how to prevent injury.

Uttanasana - feet parallel with heels wide to keep low back and hips open, hands on shins when blocks or floor not available
Cobra - heart open but not dumping into low back. Keep gave level (don't need to turn gaze up to ceiling).
Downdog - rising up from cobra without dumping into low back, keep core engaged
Practice several vinyasa's safely using alignment priciples

Warrior II - knee tracking in line with second toe on front leg, Rev keep hand off of the knee
Trikonasana - Knees microbent so they don't lock. Turn from the waist then heart then head
Vrksasana - place the foot of the bent leg above or below the knee, not on it!
Utkatasana - knees tracking parallel with feet (in line with second toe), not bowed in or out

Malasana - feet can be flat on the floor, feet as wide as you need to get deep into the pose safely and comfortably
Headstand - using blocks to apply pressure safely into skull
Shoulderstand with blankets under shoulders to keep natural curve in back of neck
Bridge pose - safe space between shoulderblades and under the neck

Long Savasana to absorb

Heart Opening

Strap Heart opening exercises
Vinyasa x3
Surya Namaskar - bow pose
Padottanasana with hand clasped - Trikonasana
Parsvakonasana - Warrior II - Warrior Seal
Cobra with Partner
Dolphin at Wall with Partner for heart opening
Pincha Mayurasana at Wall
Cale with thighs and pelvis at the wall
Virasana supported on a bolster
Bridge - one leg up at a time
Bridge using hands at wall to press up to backbend
Open low back by kicking in bow back into wall
uttanasana - savasana

Lion's Breath

Centering exercise

Cat/Cow - focus on foundation moving through vinyasa (heart opening)
Parsvakonasana - twist both sides (hip opening and core twist)
Parsvottanasana - Parivrtta Trikonasana (hamstring opening)
Standing on Blanket Roll (calf opening), standing on hands

Utkatasana - Malasana - Bakasana
Lion's breath/Wrist Stretch (wrist opening)
Mayurasana prep (start with crown resting on floor)
Dolphin - dolphin plank core - sphinx w/ TS

Table Tricep Dips
Navasana
Windshield Wipers/Jathara Parivartanasana w/ bent then straight legs
Eye of the Needle Pose - Happy Baby - Savasana