Sequences

Variations

Still playing with last week’s sequence.  Just a few changes:

Integration

  • Balasana
  •  Tabletop, extend right leg, left arm [s]
  • DD
  • Short, wide DD stretch, reaching hand to outside of opposite calf [s]
  • Ragdoll
  • Mountain
  • Wrist-Binding Standing Half Moon [s]
  • DD

Sun Salutes

  • DD to Plank (x3)
  • DDS
  • LL Twist, step to front of mat, half lift (x3), fold, mountain, fold, half lift, LL [v] [s]
  • 1-2 regular Sun A’s
  • Chair, chest to thighs, fold [v]
  • W1 [v] [s]
  • Chair [v]
  • W1, hands at prayer, W3, Balancing Half Moon, W2 [v] [s]
  • Chair, Forward Fold, DD

Warrior Sequence

  • DD to Plank (x3)
  • Plank, lift right leg, left arm [s]
  • HL Twist, W2, RW, LL Twist, Soma Chandrasana II, Skandasana flow to front and back of mat, LL [v-optional 1-leg Low Plank] [s]
  • HL, hands at prayer at nape of neck, elbows squeeze together, pulse from lunge to straight legs (x3), W2, RW, LL Twist, SP, FSP, FP, Dolphin, press forward to Low Plank
  • HL, hands at prayer at nape of neck, elbows squeeze together, pulse from lunge to straight legs (x3), W2, RW, LL Twist, SP, FSP, FP, Dolphin, Balasana
  • Anahatasana
  • Slide to belly
  • Locust with one leg up, one leg grounding [s]
  • Full Locust
  • Bow
  • DD
  • Sun A, Forward Fold, Malasana
  • Option for Malasana with bind, coming to stand [s]
  • Option for Crow
  • Final [v]

Core and Hips

  • DDS, K2N
  • DDS, K2 Elbow
  • DDS, K2 Opposite Elbow, extend leg for Fallen Triangle
  • DDS, Half Pigeon Prep –> King Pigeon, Full Half Pigeon
  • Seated Spinal Twist
  • Janu Shirasana
  • Gate Pose
  • Wild Thing, DD
  • [s]

Closing

  • Bridge or Wheel (depending on how warmed up you feel)
  • Plow
  • Shoulder Stand
  • Fish
  • Supine Spinal Twist [s]
  • Savasana

——————

Glossary:

  •  [v]=vinyasa of choice
  • [s]=repeat sequence on other side
  • DD= Downward Facing Dog
  • DDS= Downward Facing Dog Split/ 3-Leg Dog
  • W1= Warrior I
  • W2= Warrior II
  • W3= Warrior III
  • RW=Reversed/Radiant Warrior
  • LL= Low Lunge
  • HL= High Crescent Lunge
  • K2N= Knee to Nose/ Core Plank
  • SP= Side Plank
  • FSP= Forearm Side Plank
  • FP= Forearm Plank
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