Thursday, October 13, 2011

Wednesday Night Sequence

Enjoy! I know I did!

1 minute timings:

  • Childs Pose
  • Down Dog
  • uttanasana
  • twisted lunge
  • down dog
  • sirsasana 2
  • leg lifts in 3 stages for 1 minute
  • jathara parivartanasana with straight legs 1 minute hold each side
  • Down Dog
  • Sirsasana 2 drills- lower legs to urdhva dandasana, back up, lower legs to urdhva dandasana and then revolve legs to one side then up, back to second side
  • anjaneyasana
  • virabhadrasana 1
  • garudasana - this one is here to open up the front hip for the next pose. We did it in two stages: with upright spine and then in a forward bend position with the elbows beyond the knees to prep for the future arm balances.
  • revolved parsvakonasana
  • crescent pose
  • revolved parsvakonasana- even out the sides of the torso top and bottom (make top side do crescent!)
  • Maricyasana 3
  • ardha matsyendrasana
  • maricyasana 3
  • parivritta parsvakonasana
  • garudasana to eka pada koundinyasana to garudasana (I got this from Desirae Pierce who got it from Baron Baptise. Super nice way to enter that pose.)
  • malasana 
  • malasana to uttanasana
  • bakasana
  • sirsasana 2 to bakasana
  • pasasana
  • parsva bakasana
  • sirsasana 2 to parsva bakasana
  • Supta Padangustasana out to the side
  • Supta padangusthasana out to the side with bottom leg heel wide to the corner of the sticky mat
  • succirandrasana
  • supine lotus
  • seated padmasana
  • padmasana leaning back on forearms to learn the "no hands" entry
  • padmasana in sirsasana 2
  • sirsasana 2 to kukkutasana
  • (I worked on parsva kukutasana here but it wasn't formally in the sequence. if its in your range, is a great time to go for it. remember- if your left leg is in lotus first, twist and rest the lotus on your left arm)
  • chatush padsana 2X
  • urdhva danurasana 3X ( this is a counter pose for the arm balances, not a peak pose. For most people this will feel really good by the 3rd one but do not expect a great feeling back bend right away. Again, urdhva here is a counter pose, not the pose we prepared specifically for. However, with all the opening to the back and all the core work, it will feel great to many folks. Go for height in the pelvis and organic energy through the legs, more than deep upper back opening.)
  • Down Dog
  • uttanasana
  • parsva uttanasana
  • Down Dog
  • child's pose
  • sahita pranayama 5 minutes
  • savasana 


Barefootlotuss said...

What a treat having class with you again. . .my torso was twisting in a whole new way in revolved parsvokanasa. . .the combination of instruction and practice with crescent pose. .loved the forward bend with garudasana .it all worked. Until next time. .

Beccaroo said...

I LOVE your blog! We met in Boulder during the Friday night class you taught. I told you your demo's remind me of an airplane stewardess? Anyhoo - I have a questions: How long are your Wednesday night practices? Or how much time should I chunk out to rock out the sequences you post? Very excited. Thanks so much for your musings and insights. I look forward to studying with you more in the future!