Sequences

Let’s flow

Yesterday was the last day of June.  It feels like Philadelphia is experiencing a new season: monsoon.  Rain and thunderstorms every day.  Barely-used galoshes that have sat under my bed for years are now mandatory daily footwear.

Practicing the Baptiste Power sequence in a hot and humid room felt exhausting lately.  I avoided my mat or moved through with strain and a wandering mind.  I cued the poses as a teacher and felt there was something missing.  I needed some softness to return.

Saturday I took the RELAX class at Strala Yoga and found what I was looking for.  Bits and pieces from the class inspired the music I played (read this morning’s post here for the playlist) as well as the sequence, and my own energy (full of excitement and energy, yet tempered and softened).  I often feel rushed by the end of class and have to make a choice to drop a portion of the normal sequence, or risk running class late so I do not rob anyone of their Savasana.  We stayed light on backbends and did not move into an inversion this time.  Class didn’t run over, and nothing felt like it was missing or left out.

photo (40)

View from the New Jersey Turnpike, a few hours after my blissful class at NYC’s Strala yoga.

Last Day of June Sunday Flow (75 minutes)

Integration

  • Child‘s pose.  Take your time here.  A few cleansing breaths,  then settle in, deepening the inhales and lengthening the exhales.
  • Cat/Cow, repeat several times.  Option to take the movements to the right and left as well.
  • Down Dog.  Take some fluid, organic movements with breath.
  • Forward Fold.  Slowly walk hands from Down Dog back to feet.  Measure hips distance.  Ragdoll.
  • Down Dog (walk it back out slowly from Forward Fold).
  • High Plank (wave forward from Down Dog), rock back to Down Dog (hands and feet stay where they are).
  • Lift up on tip toes in Down Dog x3
  • High Plank.  Lower to belly.  Locust with hands interlaced. Back to Down Dog.

Awakening (typically holding standing poses for 3 full rounds of breath)

  • Sun As x3 with extended Tadasanas and Half-Lifts.  1st V: Knees-Chest-Chin to Cobra
  • Sun Bs:
    • Chair pose V
    • Lift leg, open hip, bend knee.  Step to Warrior I.  Interlace hands at back, mini-backbend to Humble Warrior.  Lift up Warrior I, V *
    • Chair pose, hold a few breaths.  Straighten legs, lift up, fold forward. V
    • Lift leg, open hip, bend knee.  Step to Low Lunge.  Lift for High Lunge.  Open arm Twist. Flow back with breath x3 between open arms,  upper body Twist, to High Lunge. Open to Warrior II.  Reverse Warrior, hold, then straighten front knee to Reverse Triangle.  Move into Triangle pose.  Bend front knee, Extended Side Angle.  Release hands to frame front foot, hop back foot in and straighten legs to fold in Pyramid.  Walk finger tips forward to lift to Standing Split.  Release to low lunge, V *
    • Child‘s pose
    • Chair pose, hold a few breaths.  Straighten legs, lift up, fold forward. V
    • Flow a little faster with breath, shorter holds here: Lift leg, open hip, bend knee.  Step to Low Lunge.  Lift for High Lunge.  Open arm Twist, return to High Lunge. Open to Warrior II.  Reverse Warrior, Extended Side Angle, Reverse Warrior, then straighten front knee to Reverse Triangle.  Move into Triangle pose.  Bend front knee, Extended Side Angle.  Release hands to frame front foot, hop back foot in and straighten legs to fold in Pyramid.  Walk finger tips forward to lift to Standing Split.  Open to Balancing Half Moon.  Release to low lunge, V *
    • Chair pose, interlace hands at back, lift up and fold with knuckles reaching up and forward.  Release grip, return to Chair, bring torso to hover parallel to ground, longer hold, release to Forward Fold. Yogi-Toe-Lock Fold, breathe.

Equanimity- Balancing

  • Roll up to stand SLOWLY.  Reach up on an inhale, hands to heart, exhale, close eyes.  Cleansing breath here.
  • Blink eyes open, inhale to reach up.  Charlies’ Angels’ Mudra with hands (interlace fingers, index fingers stay extended).  Standing Half Moon.  Tree Pose *
  • Arms out like a T, sink into Chair, sweep arms into Eagle or Bear Hug.  Cross legs for full Eagle.  Three breaths here.  Cat spine, elbows to knees, gaze to top of mat, unwind leg to Warrior III with Eagle arms.  Standing Split.  Revolved Balancing Half Moon.  Standing Split to brief Forward Fold, then repeat other side (*).  After second side, release to Forward Fold with arms wrapped behind thighs/knees.

Ground with Strength, then focus on hip flexors

  • Move through a V to meet in Down Dog.  Try this vinyasa with eyes closed.
  • Forearm Plank.  Sphinx pose.  Forearm plank.  Walk to Dolphin.  Traditional Child’s pose.
  • Move through Cat/Cow a few rounds and return to Down Dog.
  • Bend knees to a hover, keep back long x3.
  • Lift leg, open hip, bend knee.
  • Lizard Lunge.  Find a personal variation (back knee up or down, lower to forearms or blocks).  Stay several breaths.  Pulse with soft side movements or mini-half lifts  with breath if it will help you stay present and keep breathing. Come back to palms and center, walk front leg over for Half Pigeon.  (Take Supine Pigeon instead if you experience knee pain).  Stay several breaths. Drop weight onto that front thigh and sit-bone. Sweep back leg forward and cradle shin to chest (foot and knee catch in your elbow creases).  Extend opposite leg long.  Release the foot you are holding to outside of opposite thigh, on ground.  Seated Spinal Twist to both sides.  *** Unwind legs to Boat. V (last vinyasa of class follows this sequence on the first side.  Take this V really slow) *

Closing

Release onto back.  Offer time to final poses students feel they need, otherwise move into Supine Twists and Savasana.

 

V: Vinyasa of choice

*: repeat other side

***if there is time, a Double Pigeon and fold is nice here!

 

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One thought on “Let’s flow

  1. Pingback: Vacation Flow | Lisa Rigby Yoga

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