yoga maya practice 3: yoga play! beginner/intermediate flow (open hips and shoulders)

This video is dedicated to my friend Caitlin for her birthday today! Happy birthday friend! Caitlin and this video have similarities... both the video and Caitlin can go deep into the work, but have fun while doing it.

The intention of this practice is PLAY! Have fun with it, don't be so serious while you are moving your body and breathing. Kick up your legs in down dog, shake your hips in standing forward bend, go deep into the poses and have FUN and PLAY!

Level: Beginner/Intermediate (because of the fast pace, not because of the difficulty of the poses. Also- should know basic surya namaskar and principles of back bending)
Length: 30 minutes
Date: 09/19/2010
Location: living room, Oakland, Ca

Class structure:
- standing centering in tadasana- mountain pose
- surya namaskar-sun salutation (with lots of warm up and variations, hamstring stretches, hip openers, warrior I/virabhadrasana I, etc)
- back bending series on floor:
-- sphinx I and II
-- salabhasana/full locust
-- dhanurasana/ full bow pose (do not do this one if it is your first time, repeat salabhasana instead)
- spinal twist
- savasana-relaxation

How to modify the class:
LONGER CLASS:
- put the video on pause after the surya namaskar
- practice some more standing poses, balancing poses and/or floor stretches for about 5-15 minutes
- then restart the video when you are ready to conclude with backbends on the floor, a twist and relaxation.

SHORTER CLASS:
- practice the surya namaskar sequence (first 15 minutes)
- fast forward through backbends
- practice closing spinal twist and relaxation

Note about the video and the class:
Making these yoga videos is a new practice for me, and I'm doing it all by myself, just me and my macbook. So, its not perfect... I keep learning and hopefully doing "better" videos each time. If you know of anyone in Oakland who wants to make a video with me, or take my classes, let me know!