60-Minute Vinyasa Sequence –> Bikram-Inspired Grounded Flow (with playlist)

Begin the class in Easy Pose. Ask the students to close their eyes and remove themselves from outside distractions. Spend one minute here, encouraging the students to be present with this space and this moment. While in Easy Pose, lead the students in subtle neck stretches.

WARM-UP

Cat/Cow (alternating lifted arms, then legs, then opposite arm and leg)

Downward Facing Dog

Forward Fold (bended knees, so the chest touches the thighs) –> hang out in Ragdoll

Roll up to Mountain pose

Half Moon (Bikram) to each side

Surya Namaskar A (3-5X)

Surya Namaskar B (2X)

SERIES I

FLOW

Awkward Pose (Bikram)

FLOW

Awkward Pose (Bikram)

FLOW

Balancing Stick (both sides)

FLOW

Tree Pose (both sides)

FLOW

SERIES II

FLOW

Warrior II –> Reverse Warrior –> Extended Side Angle (both sides)

FLOW

Warrior II –> Reverse Warrior –> Extended Side Angle (option to bind) (both sides)

SERIES III

FLOW

Triangle –> 5-Pointed Star –> Goddess Pose (alternate raising toes on each side, then hold with both toes raised)

FLOW

<other side> Triangle –> 5-Pointed Star –> Goddess Pose (alternate raising toes on each side, then hold with both toes raised)

FLOOR SERIES AND CLOSE 

Corpse

Wind-Removing Pose (both sides)

Yogi Sit-Up –> Seated Foward Fold

Cobra

Locust (legs)

Full Locust

Bow

Push-up to Plank –> FLOW –> Chaturanga to Prone Position

Hero Pose

Bridge (2X) (2nd option for Wheel)

Supine Twists

SAVASANA

PLAYLIST (58 Minutes)

Interlude #2 – East Forest

Nectar Drop – DJ Drez

VCR – The xx

Is This Love (Montmartre Remix) – Bob Marley & The Wailers

Montreal – The Weeknd

Ooh Aah (My Life Be Like) (feat. Toby Mac) – Grits, tobyMac

You – Lloyd, Lil Wayne

Climax – Usher

Here – Alessia Cara

WGW – Louis Mattrs, Lucki Eck$

Chasing Highs – Alma

Vibrations – Maejor

Slow Motion – Trey Songz

Blem – Drake

Shot Down – Khalid

Sea of Silence – Deep Divers

 

 

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