SUP time

This weekend it's happening!! Crossing off one of my "summer time bucket list" items!! Stand up paddle boarding YOGA! I'm so freaking excited!!! Sunday afternoon with some of my old yogis!!! Never Paddle Boarded...so here it goes!! Excited to see if I can yoga on this thing!! Either way, it's gonna be a fun time...let Ya know what I think!

Namaste.

This is from a class I taught with my marines and sailors last month. They really enjoy Grasshopper for some reason...think I'm gonna do it again this week! It's a fun flow..try it out.

11APR12 Intermediate Class 90 min

Open HIPS

Pinnicle Pose – Parsva Dandasana Variation – Grasshopper

·         Dandasana N2 Bow/Arrow Stretch (Akarna Dhanurasana)

·         Ardha Matsyendrasana

·         Cat/Cow – do hips too – out to side

·         Eka Pada Rajakapotasana

·         3 LEG Dog – Hip Rotations

·         Basic Sun Sals – warming up

·         Flow with Pigeon

·         Flow with Vasisthasana Variations – pg 74 in Meza Book ----Side Plank with one leg over-

·         Standing Squat with Twist

·         Standing Figure 4  - with Twist too

·         Standing Vrkasana N2 Ardha Baddha Padmottanasana

Savasana.

Namaste.



I never get thru a whole sequence

Maybe it's because I plan too much? idk, but I never seem to touch on everything I had planned. Sometimes due to the size of the class, or the partner work takes a lil longer, or the injuries that day..whatever it is I never ever seem to get thru a whole sequence...so I've started doing part 1 and part 2 classes lol...Here's an example..now granted, maybe if I had 2 hours instead of one and a half I could have done it...or maybe by myself...This is from a class I taught with my marines and sailors in my Level 2 class 18APR12:

Sukhasana - 5 mins
Stretch side to side, out in front
Dandasana & Pascimottansasana
Janu Sirsasana with twist too
Table Top - Cat/Cow
    - Thread the needle
    - Spinal Balance with abs
    - into 3 legged Dog
    - into 2 legged Dog
Balasana up to Down Dog to Tadasana

Warm Up Flow: Uttanasana, Malasana Variation (squat with feet together arms out in front), Uttanasana  - 3x

Vrksasana

War 1 Flow/ Sun Sals: Utkatasana, Uttanasana, Plank, Bhujangasana, Down Dog, War 1, Uttanasana, Uktatasana, Tadasana. Repeat other side.

High Lunge Twist Flow: Parivrita Parsvakonasana x2

Flow with Step over side Vasisthasana variation x 2

Bakasana Flow..from a Sun Sal aka "yoga push up"

Wide leg forward bend - stretch shoulders over head

Utthita Parsvakonasana - Ardha Chandrasana with block, repeat other side.

Utthita Parsvakonasana Bind on both sides.

**Bird of Paradise** or Dolphin push ups on wall into head/hand stand - Sirsasana

Ardha Matsyendrasana

Roll onto your backs...cool down...

Savasana

Yeah that's a lot...I'll try again next week

Namaste.