ytt attachment flow

Table of Contents

Class Details

Type of Class Vinyasa
Intention Attachment
Props Blocks
Length 60 mins
Music tbd

1. Ground: Welcome / Centering / Opening Asana

Instructor: Urvi

2. Flow: Warming Poses, Sun Salutations, Linking Breath with Movement

Instructor: Melanie

3. Strengthen: Standing Pose Sequences

Instructor: Ryan

4. Expand: Balance Poses

Instructor: Jonas

from down dog

three legged dog (option to stack hips)
high crescent lunge
warrior III
high crescent lunge
Vinyasa Flow meet in DD
other side
three legged dog (option wild thing)
Warrior II
Half moon
Warrior II
Vinyasa Flow meet in DD
other side

5. Express: Heart Openers

Instructor: Ruchi

6. Integrate: Twists, Seated Hip Openers, Forward Folds

Instructor: Cathie

7. Surrender: Final Pranayama

Instructor: Urvi

Expand: Balance Poses: In Depth

might want to make sure your blocks are by the front of your mat

Three Legged Dog (option to stack hips)

from down dog

  • inhale your right/left leg up
  • exhale bend your knee, stack your hips
    • take circles with your knee or ankle

to exit

  • inhale, raise your right/left leg back behind you, three legged dog

Hight Crescent Lunge

from three legged dog

  • exhale, step your foot between your hands
  • inhale, your arms overhead
  • high crescent lunge
    • stay high on the back-foot
    • deep bend in the front knee
    • hips parallel to the front of your mat

Warrior III (Virabhadrasana III)

  • inhale lengthen through the spine
  • exhale torso over your front thigh, airplane your arms
  • inhale lengthen, bring a slight bend in your back knee
  • exhale Warrior III (Virabhadrasana III),
  • hands can stay where they are
    • or find blocks
    • or your hips
    • or the wall
    • or can reach overhead
  • additional cues
    • find a steady drishti (drihsh-tih)
    • crown shines forward, as your press your lifted leg back as if it were planted on the wall
    • foot flexed, toes pointing down
    • soft bend in your planted leg's knee
    • hips level

to exit

  • inhale, lengthen through your spine
  • exhale, bring a bend in your front knee lowering your back foot to the mat
  • inhale, arms overhead
  • high crescent lunge

lean forward, plant your hands and flow through your vinyasa meeting in down dog

other side

Wild-thing

from down dog

  • inhale your right/left leg up
  • exhale bend your knee, stack your hips
  • option for wild-thing, dropping your right/left foot behind you keeping the left/right leg straight
  • right/left hand and gaze travels to the front of mat
  • Wild-thing

to exit

  • inhale, raise your right/left leg back behind you, three legged dog

Warrior II (Virabhadrasana II)

from three legged dog

  • exhale step your foot between your hands
  • inhale, spiral your back heel down parallel with the short edge of your mat
  • cartwheel your hands up
  • reach through both arms
  • gaze travels just over your front fingertips
  • Warrior II
  • additional cues
    • front knee stacked over front ankle
    • distribute weight evenly between both legs
    • press down through the outer edge of your back foot
    • crown of head over pelvis
    • shoulders over hips

Half Moon (Ardha Chandrasana)

  • inhale lengthen
  • exhale slowly reach forward and down
  • bringing your weight into your front foot, a slight bend in your back leg
  • exhale launch of your back leg
  • hand to the ground, blocks, or floated
  • Half Moon (Ardha Chandrasana)
  • additional cues
    • hips stacked
    • flex through your ankle
    • reach through both arms
    • slight bend in planted leg knee
    • back leg parallel with the ground

to exit

  • inhale, lengthen
  • exhale, slowly bring a bend back into your front knee, lower your back leg down
  • parallel your arms to the ground
  • Warrior II

cartwheel your hands down, flow through your vinyasa meeting in down dog

other side

leave in standing

  • inhale high on your toes
  • exhale to the front of your mat
  • inhale half lift
  • exhale fold
  • inhale arms overheads
  • exhale arms by your side