60 Minute Flow Sequence: Time to Stretch + Scissor Transition Balance Flow

60 minute class at Binghamton Yoga.  Initially taught Monday, March 10, 2014 to 26 eager yogis.

Class opens with 10 minutes of relaxed, yin-style, opening to grace then flows through four progressive Vinyasas, which culminate in Eka Pada Uttanasana and Crane.  These poses are tied together by a focus on core strength and flying-like Vira III postures through the rest of the Vinyasas.  Class closes with 10 minutes of relaxed, yin-style, clearing postures.  Finally, I ask people to stay in Savasana and count their own breaths to end it on their own time.  This was interesting because even here people compete to be the "best yogi" by seeing who breaths the slowest.  So strange.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Cat Tail Both Sides   2 Min Each Balasana --> Spinal Rolls Down Dog --> Walk Forward --> Uttanasana Roll to Rise

Vinyasa 1 Urdhva Hastasana Swan Dive to Uttanasana Anjanayasana Right Back   Lower Knee & Stretch Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Anjanayasana Right Forward   Lower Knee & Stretch Turn Prasaritta Pada    Wide Leg Down Dog Turn to Front & Step Forward    Uttanasana Egg Roll to Rise

Vinyasa 2 Standing Strap Chest Opener Uttanasana  --> Utkatasana High Lunge Right Back Vira II --> Parsvakonasana --> Trikonasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up High Lunge Right Forward Vira II --> Parsvakonasana --> Trikonasana Turn Sideways Wide Leg Down Dog Prasaritta Padottanasana    Tripod Balance Uttanasana  --> Utkatasana Roll to Rise

Vinyasa 3 Clasp Hands Behind Back & Strong Upbend Fold Over into Drinking Bird Utkatasana High Lunge Right Back Float Forward Vira III with Blocks    Donkey Kicks Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Float Forward Vira III with Blocks    Donkey Kicks Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to High Lunge Float Forward Vira III Hands-free Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to High Lunge Float Forward Vira III Hands-free Swivel Back to Vrkasana Float Left Back to High Lunge Fiesta Feet Right Then Left   Hang in Center Toes & Knees Turned Out Egg  -->  Eka Pada Uttanasana  Both Sides   Repeating Relax Bakasana Crow

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min All-Fours Cow/Cat Bidalasana Yin Sleeping Swan  Both Sides  2 Min Each Yin Butterfly   3 Min Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti, namaste...