Your Challenge: Unrushed breathing

The yoga poses most of us Westerners think of as “yoga” are only a part of yoga, and they are a fairly new part. Since the late/mid 1800s. When you unroll your mat to practice these poses, see if you can remember that you do not have to do every pose like a pro, now or ever. We’re going for sensation, but we’re not here to get instagram posts ready. Let your focus be on the breath before anything. The poses might be new to you, and they are a bit new to yoga. Your breath has been with you since the moment you first entered this world–same for every yoga practitioner now and always.

When you remember to breathe, the rest will come with more ease.


  • Start seated, begin to integrate conscious breathing
  • Let your inhales and exhales be UNRUSHED now and throughout practice
  • Inhale: let your mind’s eye watch the breath travel upwards, starting at the base of the spine, moving from pelvis to abdominals to ribs, expanding the lungs, rising from base upwards a bit like seaweed rising up from the ocean floor
  • Exhale: moving in that same upward direction, the exhale beings to press air up and out, starting from the pelvic floor, then pulling navel to spine for abdominal engagement, then emptying the lungs–all a bit like squeezing toothpaste out of the tube from the bottom up.
  • Take some spinal curls (cat/cow) while seated, hands on knees
  • AUM
  • Balasana–be loose, soft and fully supported. Come back to the breath
  • Activate arms in Balasana, begin to lift up to DD

Sun Salutes, Warrior and Balancing and Hips

  • DD to plank x3
  • DD to belly, adjust arms for Sphinx.
  • Sphinx “Roll-ups” x 5
  • DD
  • Lunge, fingertips on ground, pulse back knee down x 3 [v] [s]
  • Lunge, fingertips on ground, pulse front leg straight x 3 [v] [s]
  • Utkatasana
  • Sun As x 3
  • W1, straighten leg and fold over legs [v][s]
  • Chair, Eagle, W3, Crescent Twist, SP, W2, Triangle
  • Dolphin
  • Balasana
  • Lizard Lunge, let knee move out to side as hips sink, Half Hanuman, Half Pigeon [s]
  • Puppy
  • Dolphin – option to try Forearmstand
  • Balasana


  • Come to a seat, roll to back, Happy Baby
  • Supine Spinal Twist-LONG holds
  • Savasana



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

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