60-Minute Vinyasa Sequence –> Focusing on Twisting (with playlist)

Start the class in Child’s pose with the legs wide. Ask the students to close their eyes, relax, and focus on these 60 minutes for themselves. Begin ujjayi breathing while you explain the benefits of twisting, including creating flexibility in the spine, increasing circulation, and aiding in digestion.

Warm-Up (~25 Min.)

-“Thread the Needle” for Arms/Shoulders (10 breaths both arms)

-Anahastasana (5-10 breaths)

-Down Dog – Walk the Dog

-Forward Fold / Ragdoll

-Equal Standing

-Sun Salutation A (3-4X)

-Sun Salutation B (2X) – In Chair, (inhale) twist right, (exhale) back to front, (inhale) twist left, (exhale) back to front

-Child’s Pose (5 breaths minimum)

Series I (~5 Min.) 

FLOW

-High Lunge/Low Lunge –> Twist Right –> High Lunge/Low Lunge –> Warrior II

FLOW

(left side)

FLOW

-High Lunge/Low Lunge –> Twist Right –> High Lunge/Low Lunge –> Warrior II

FLOW

(left side)

FLOW (optional)

-DFD / Child’s Pose (quick rest)

Series II (~4 Min.) 

FLOW (optional)

-Warrior II –> Reverse Warrior –> Side Angle

FLOW

(left side)

FLOW

-Warrior II –> Reverse Warrior –> Side Angle

FLOW

(left side)

FLOW

DFD / Child’s Pose (quick rest)

 

Inversion Series (~7 Min.) 

-Chair –> Twist –> Side Crow

(other side)

-Crow Practice (Play Time) –> Child’s Pose (when finished or after ~2 minutes)

FLOW (optional)

Series III (~4 Min.) 

-High Lunge –> Warrior II –> Half-Moon –> Warrior II

FLOW

(other side)

Hips, Spine, & Savasana (~15 Min.) 

-Sleeping Pigeon (both sides)

-Plank – 10-second release to ground (optional push-up and 2nd 10-second release)

-Spinx Pose

-Windshield Wipers (to release spine)

-Locust Pose (2X)

-Dandasana

-Marichyasana III (optional if you have time) – 10-second release to ground

-Happy Baby

-Supine Twists (both sides)

-Savasana

PLAYLIST (59 Minutes)

Water Sign – East Forest

I Will Be – Florence + The Machine

Fall Underneath – Snakadaktal

Intro – The xx

Low Tide – XY&O

Cheap Thrills (RAC Remix) – Sia, RAC

Sail – AWOLNATION

Sun Models – ODESZA (feat. Madelyn Grant)

To Describe You – Kungs, Mozambo, Molly

Kong – Bonobo

One Dance – Drake, WizKid, Kyle

Skinny Love (TEEMID Remix) – Birdy

Big Jet Plant – Angus & Julia Stone

Comptine d’un autre ete, l’apres-midi – Yann Tiersen

Hide and Seek – Imogen Heap

Deep Meditation – Meditation Music Zone

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s