60 Minute Flow Sequence: Time to Stretch + Taking Flight

Last week's 60 Minute Flow went so well at Binghamton Yoga, that I decided to make some minor changes to the Vinyasa sequence and do it again tonight.  It combines some Yin at the beginning and the end plus some very flight-oriented work in between.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Side Bed Stretch 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 Vira II --> Parsvakonasana -->                                Ardha Chandrasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Vira II --> Parsvakonasana -->                                Ardha Chandrasana Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to Ardha Chandrasana Transition to Vira III Step Back to Ashta Chandrasana (High Lunge) Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to Parsvakonasana Float Forward Ardha Chandrasana Transition to Vira III Swivel Back to Vrkasana Tadasana Bakasana Crow  Balance Bakasana Crow  Lift Bakasana Crow  Pick Up Leg

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min Balasana --> Spinal Rolls Yin Twisted Roots Both Sides  2 Min Each Yin Snail  3 Min Fish Matsayasana Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti,