Flamingo Level 2 Class

Hey Hey Ya'll. Here's a class I just taught to all marines.. They loved it! Sweated hard too! Some of it is in Sanskrit, some is not :) lol. Let me know what you think!

Probably turning this into tonights hot class too! :)

Enjoy Yogis

HOT Level 2 90 minutes – give or take.

Wednesday – Solar Plexus Day – focus on building confidence, self esteem and working with headstand, up dog, and boat for the belly.

Start Standing – Tadasana.

Sun Sal variation – Tadasana, Uttanasana, Malasana Variation (squat feet together, arms out in front on the floor, let the heart/chest melt towards the floor, drop the head down. Breathe), Uttanasana. REPEAT 3-5x

SUN SALUTATION A 3-5x

Sun Sal Variation with Vasisthasana (step over plank) – incorporate this into the flow. While here in “step over plank” add “reaching under the bed” stretch 3x with breath. Do this flow at least twice – once on each side. More if you wish. Works up a sweat for sure.

Come into Wide Leg forward Fold – shoulders over stretch with strap or without. Come up, release hands, walk hands underneath you, then out in front of you for wide leg down dog. Then back up.. prep for headstand (use wall, partner, or on your own)

Balasana

Tiny little package, happy baby with leg stretches to do happy baby with straight legs.

ABS- Windshield wiper legs then BOAT

Back up to Tadasana – Crescent both legs

Trikonasana into Ardha Chandrasana, Parivrtta Ardha Chandrasana, Tree variation with knee down, fold forward, then Utthita Hasta Padangustasana. Switch sides. Repeat.

Flamingo! Chair, twisted chair, and then Flamingo! So, from twisted chair or Parivrtta Utkatasana pick up the opposite leg/foot squeeze knees together.

Grab bolster, blankets, block –

Supported corpse pose with shoulders and head on the floor, laying on bolster and blanket, with feet stretched out in front on top of the block. Melt into this pose, breathe. Chill out here for 5 minutes or so.. Cooling the body down.

Next Supta Virasana with bolster blankets, roll one of the blankets into a head pillow, use block to sit on if needed. Chill here and breathe.

Last one – Supta Baddhakonasana with bolster, blanket, strap if you have it..

And Savasana here or however you wish.