Last night hour long flow, ten or so peeps, if I remember correctly. Good energy in the room, nice heat.
opened with a sit and intention.
childs, table, cat/cow, dog
My intention was to open up the side body in the beginning, prepping for Half Moon later on, so we did 'baby plank' or side plank with knee, vinyasa, 'mama plank', or side plank with straight leg, and then later on worked up to 'papa plank', or side plank with leg and arm.
Crescent lunge series, my favorite, with Halleluha arms, Parvitta Parsvakonasana with option for what I refer to as the Jaws of Life arms, which is just the extension up and down with arms (for some reason, I get a really strong image of Jaws of Life when I open my arms up. Or like a big '<' greater than symbol.)
ten rounds of Dolphin/plank push ups, or holding Dolphin for ten breaths
ten rounds of Bada Konasana crunches up
ten rounds of Boat Snaps, or holding Boat for ten breaths
(had planned on doing Twisted Root x10 but this felt like enough)
Warrior II dance a few rounds to get warmed up.
Eagle two rounds
Tumbling Tree/Standing Splits
Vinyasa to floor back bending
Floor bow to airplane to locust with arms reaching forward
bridge x 2, second time supported
option for wheel or supported bridge
plow/deaf man's pose/shoulder stand
supine twist with eagle legs