This week has been a difficult one. Problems in my personal life coupled with pressure at work to meet multiple deadlines have tested the limits of my stamina. And yet, despite my exhaustion, last night I taught a vinyasa class that came straight from the heart. I thought it might ruin the organic magic of the flow to write it down, but I received such positive feedback that I wanted to share with my friends and loved ones. Enjoy!

Child’s pose
Side stretches
Table top
Cat/cow flow
Core work (“table top open arm and leg” flow for obliques)
Down dog
Rag doll
Down dog

Low lunge (R)
Half split
Low lunge full expression
Low lunge twist
Standing split (gently)
Forward fold
Chair
Mountain
Plank
Cobra x 3
Vinyasa + repeat (L)

Sun A’s x 4-5

Low crescent/”Runner’s lunge” on tented fingers (R)
Airplane arms
Lightning bolt arms
Crescent lunge
Vinyasa + repeat (L)

Chair
Open arm twist (R)
Open arm twist (L)
Vinyasa

Warrior II (R)
Reverse warrior
Side angle/extended side angle
Warrior II
Low lunge twist (L hand to inside of R foot)
Side plank (L)
Vinyasa

Child’s + thread the needle (or inversion practice)
Dolphin
Down dog

Low crescent/”Runner’s lunge” on tented fingers (R)
Airplane arms
Lightning bolt arms
Crescent lunge
Open arm twist (L fingertips forward)
Open arm twist heart opener (R fingertops down L thigh, reach L fingertips up and back)
Crescent lunge
Warrior II
Dancing warrior (between reverse warrior and side angle)
Triangle
Balancing half moon (R)
Standing split
Forward fold, deepen
Mountain
Vinyasa
Chair pose
Chair twist (R)
Mountain
Tree x 2 (second time around, Standing figure four x 2)
Vinyasa + repeat (L)

Mountain
Laughter (30-45 seconds, out loud)
Vinyasa (with a smile)

Flip dog (R)
Low lunge (R)
Lizard lunge + variations
Lizard lunge twist
Down dog + repeat (L)

Pigeon (R)
Seated twist
Counter half-push-up
Repeat (L)

Bridge x 2
Supine cobbler’s
Waterfall

Svasana