Sequences

Rise and shine between the clouds

skyline from PECO june 11

It’s been a stormy June.  Cooler and rainier than any I’ve experienced as an east-coast resident.  I’ve been longing for summer warmth and sun, and cursing the humidity on the rare hot days that sneak in.

Today, June 11th, marks yet another break-up in my tumultuous on-and-off-again relationship with coffee.  I’ve denied the jittery anxiety it started to give me for far too long.  I shall hail to the healthy powers of a glass of lemon water with my breakfast, and while adjusting, try not to walk into doorframes and answer the phone when the intercom rings.

Here’s today’s 45 minute early morning flow:

Let’s move slower. It’s hot, it’s muggy, and I just gave up coffee.

Vinyasa choice 1:

Dandasana → Asta Pranam → Bhujangasana → Adho Mukha Svanasana

(High Plank→ Knees, chest, chin → Low Cobra→ Down Dog)

Vinyasa choice 2:

Dandasana → Chaturanga dandasana → Urdva Muka → Adho Mukha Svanasana

(High Plank → Low plank with knees on mat → Up Dog → Down Dog)

Integration

  • Balasana (child’s pose)
  • Cat/Cow
  • Down Dog (lazy dog to pedal out and breathe, then come to stillness)
  • Wave to Plank
  • Knees-chest-chin, Low cobra, release, inhale to Locust,
  • Down Dog

Awakening, Vitality (Sun Salutations and Warrior)

  • Sun A (v) (x 3)
    • Leg Lift, Open hip with straight leg, then bend knee
    • Knee to nose (x3)
    • Low Lunge, Twist (v) *
  • Knee to nose (x1), Crescent Lunge Twist with arms open, back to center
  • Arms reach forward (like catching a beach ball), plug shoulders back in, lift arms up
  • Hands by the side, lean forward to Airplane, release to Low Lunge (v) *
    • Utkatasana, interlace hands behind back hover torso, pick up one foot, Crescent Lunge
    • Open to Warrior II, Reverse Warrior, Extended Side Angle (v) *
  • Utkatasana with arms up, lift heels, lower to a squat.  Knees  apart, walk the hands forward on the finger tips, come back slowly to Utka, Fold Forward
  • Padahastasana (Hands under feet)

Balancing and Hips (Settle)

  • Top of the mat, roll up to stand
  • Tree, Standing Leg  Raise, Standing Split
  • Low Lunge
  • Lizard Lunge
  • Twist for a quad stretch
  • Seated Half Pigeon (use a block for support under hip)
  • Seated Spinal Twist
  • Boat (v) * (no vinyasa after second side—move into closing)

Closing

  • Seated Forward Fold
  • Supine Twist *
  • Happy Baby
  • Savasana

(v) = vinyasa of choice

* = repeat sequence, other side

I felt pretty awake at the end of it all, despite the lack of caffeine!

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