60 Minute Flow Sequence: Jivamukti-Inspired Twisting

The Jivamukti "Magic Ten" is a nice way to warm up.  I find that as I go through it a few times I begin to add things in and build on them over time.  This sequence uses that approach to build a twisting class.

First Vinyasa

Adho Mukha Svanasana
Uttanasana
Malasana
Tee Pee Twist --> Ardha Matsyasana  (First Side)
Tee Pee Twist --> Ardha Matsyasana  (Second Side)
Table Top Prep
Table Top
Forearm Plank
BalasanaTadasana

Second Vinyasa

Should Opening
Levator Scapulea Rotations
Clasp Hands Behind Head
Back Bend
Side Bend  (First Side)
Side Bend  (Second Side)
Arms Straight Out --> Utkatasana Hold
Adho Mukha Svanasana
Pada Hastasana
Twisitng Lizard Lunge  (First Side)
Twisitng Lizard Lunge  (Second Side)
Ardha Matsyasana --> Ardha Matsyasana Full  (First Side)
Ardha Matsyasana --> Ardha Matsyasana Full  (Second Side)
Table Top
Table Top Leg Lift  (First Side)
Table Top Leg Lift  (Second Side)
Slide Back into Hoveiring Dhandasana
Dolphin Prep
Dolphin with Block
Balasana

Third Vinyasa

Clasp Hands Behind Head
Back Bend
Side Bend  (First Side)
Side Bend  (Second Side)
Clasp Hands Behind Back with Straight Arms
Fold Over --> Drinking Bird Uttansana
Utkatasana
Pavritta Utkatasana
Phalakasana
Adho Mukha Svanasana
Eka Pada Rajakapotanasa  (First Side)
Eka Pada Rajakapotanasa  (Second Side)
Adho Mukha Svanasana
Pavritta Parsvakonasana  (First Side)
Phalakasana --> Adho Mukha Svanasana
Pavritta Parsvakonasana  (Second Side)
Phalakasana --> Adho Mukha Svanasana
Walk to Uttanasana
Egg

Closing Sequence

Roll onto Back
Knees to Chest
Single Leg Hold --> Leg Up Straight --> Hold for Hamstring Stretch  (First Side)
Single Leg Hold --> Leg Up Straight --> Hold for Hamstring Stretch  (Second Side)
Salamba Sarvangasana
Halasana
Matsyasana


Savasana