Baby sun sals, wide legs, warriors and hip openers
Seated angel arms

H&K spinal articulations

½ Sun Salutation

¾ Sun Salutation

Wide Legs:

Dog, walk to one side, bent knee hip slides, etc…

Golden Seed vinyasa

Warrior 1, 2, 1, peaceful

Flying Dragon Sequence

3 long poses

Tadasana

Uttanasana

Down dog

H&K spine twist

Dog balance

Plow, Shoulder stand, Fish

Reclining poses for hips and shoulders:

Tummy down lizard (w/backbend)

PG Shoulder stretches

PG Cat’s tail
Garudasana

#4 stretch

5 minute paschimottanasana
Savasana

Use the asana practice to balance some of the unpredictability of nature – looking for the consistency of practice which can bring BALANCE.  Perhaps it’s only the consistency of inconsistency, but it’s pretty easy to find the links.  Perhaps as you practice today, letting the mind focus on what is the same, what is unchanging, and how we transition from one pose (or state) to another.

Breath returns as a more integrated part of practice.  Instead of observing a passive breath, we will practice more kriya-type pranayamas.  We’ll also start with some really gentle soothing vinyasa – movement with breath – including some “standard” vinyasas which you can learn and practice at home.  Vinyasa practice can get to be quite vigorous.  Because this class only gets to a moderate level of intensity, we never get really vigorous, but we will definitely introduce more movement as we move toward summer.

Still winter grounding and hibernating.  Starting to think about sending the sap up the trunk.  Still have attention on grounding points, but starting to let the upper body show signs of life – even seated forward bends will have a little more sign of life.

Pranayamas:

          Ujjayi

          Viloma

          Bhastrika

          Sheetali

MS Seated spinal articulations

MS bridge series

          Or

          Bridge w/ variations – shoulder shimmy, one leg, etc.

½ Sun sal

I: arms up, X: uttanasana, I: kirani, X: uttanasana, I: stand,

Kneeling Series:

Kneeling quad stretch

Variation of janusirsana

Crescent moon

Toe stretch

OPTION: hanumanasana (Both sides)

Foot under heart for IT band

Dragon Series:

          Dragon for rectus femoris w/ knee down, and w/ knee up

          Adductors

          Rectus femoris w. back foot up, lizard

Sit w/ mermaid legs

          Gentle spine twist each way

          Front foot touches back thigh for arm swing

          OPT: wide knees for swing and lift

Pigeon

Upavista

          w/ hip lift

Standing Series:

Step back for warrior 1 and warror 2

Tree pose

OPTIONAL: tree pose w/ kasyapasana variation to tiptoe balance

Standing ½ frog

Or

Prasarita

Goddess pose

Wide-legs to warriors

Uttanansana variations: cross arms, toes on palms,

H&K Series:

Knee squeezes

Knee squeeze toe taps

Pilates leg lifts: 90° knee, toes to ceiling, lateral knee lifts

Weird H&K bow pose

Dog for hamstrings

Ghomukhasana legs?

Reclining Series:

Suptapadangustasana

Wide leg hold

Knee squeeze w/ opposite leg extended

#4 stretch

Supta baddhakonasana

Shoulder opener

3/6/11

“Potential” energy

ujjayi

3 part viloma breath (kumbhaka is retention of inhale)

Brahmari (humming on exhale only, rechaka)

Tabletop / navasana vinyasa

Bridge series

5 natural curves of the spine

          Feet on floor, pelvic tilts for coccyx

          Feet on floor, side sways for coccyx and sacrum

          Feet up, arms straight hold knees for sacrum

          Pressure on sacrum

          Small ball for lumbar, alternate tight abs, soft abs, alternate head up head down

          MS’s shoulder rotation

          MS’s ab/adduction

          Tight hug of arms, protract/retract shoulder blades

          Eagle arms, elevate and depress shoulder blades

          Stick’em up arms, place ear in line with spine

          Soften and rest, relaxing neck

          MAX!!! 3 lifts I: up. X: rest

Rocking apanasana

Sit w/ mermaid legs

          Gentle spine twist each way

          Front foot touches back thigh for arm swing

          OPT: wide knees for swing and lift

H&K Spine articulation

          Spine twists

Cat and cow

          Lateral flexion

          Down dog

                   Dog for spine (mobility, fluidity)

                   Dog for legs (settle and sink and float backward)

                   One legged

                   Optional: I:step forward to kirani X:uttanasana

H&K Balance

          Same side arms twists

          Bird dogs w/ arm twists

          Weird h&K bow poses

½ Sun sal

I: arms up, X: uttanasana, I: kirani, X: uttanasana, I: stand,

Standing balance poses

          Tree pose to

          Padangustasana

Roll onto tummy

          Opposite arm/leg stretch

          Same side arm/leg stretch

          GENTLE leg lift

          REALLY GENTLE head shoulders lift

          Slightly worky sphinx

          Yin sphinx

          8-point pose for throat and chest

                   Optional: ½ or full bhekasana

          Child’s pose w/ bent elbow lat stretch

Seated

          Rock the baby

                   Optional Hook arm over shoulder

          Baddhakonasana

          Diamond

Gentle EOY Restoratives:

Lesson on ujjayi breath…

Palm Tree Vinyasa x 4 or 5

          “Rest” in uttanasana or Tadasana

Supported Bridge Pose (Staying a while, so adjust block when needed)

          Attention on shoulders, hip flexors, lungs

          Viparita-type legs

          Bicycle legs w/ soft knees

          Giant step legs w/ soft knees

          Slide one foot along floor, then both feet, adjust block as needed

Roll onto tummy

          Opposite arm/leg stretch

          Same side arm/leg stretch

          GENTLE leg lift

          REALLY GENTLE head shoulders lift

          Slightly worky sphinx

          Yin sphinx

          8-point pose for throat and chest

                   Optional: ½ or full bhekasana

          Child’s pose w/ bent elbow lat stretch

(PROPS!) Virasana on block for shoulder stretches

          Interlace fingers behind back, lift hands up

          Elbow grasp or reverse prayer

          Wide arms behind back w/ Strap

Virasana/toe stretch/down dog w/ breath: I: H&K, X: to pose

          OPTIONAL: recline

H&K

          Spine twist

          X: knee squeeze I: leg extends

          Modified vasthistasana

          Kneeling quad stretch (Tall on back knee, reach back hip forward)

          Kneeling parsvokonasana

Seated

Neck stretches:

          Drop head right, press against hand

          Lift occipital bone, throat moves back

          Drop chin (open connections on trapezius), stack cervical spine

Rocking baddhakonasana, upavista, paschimottanasana

Reclining:

          Spine twist 1

          Spine twist 2 – knees close to chest, extend top leg

          Spine twist 3 – slight backbend

          Bhastrika breath (Bellows breath – 3 rounds of about 10)

Savasana

Gentle, hip flexors, spinal articulations and chakravakasana vinyasa

Cross-legged sit:

Breath into the back, inhale up the spine, exhale down the spine

Reclining back massage

Massage 5 natural curves of the spine

Feet wide, knees bent, slight arch to reach tailbone for floor

Hold onto knees w/ straight arms for sacrum

Tight ball for lumbar and mid-back

Reach for ceiling for thoracic

Chin tilt for cervical

Reclining: Tight ball for cat / knees away for cow 3x

Pilates toe taps

Wide leg hold

Seated neck stretches – chin reach and roll

Chakravakasana vinyasa

Kneeling???

Crescent moon, gate, parsvokonasana

Tummy down backbends

Opposite arm stretch

Sphinx pose

Salambasana

Tummy down gentle quad stretch or Cat’s Tail

H&K 45° child’s pose

Supported bridge pose

Savasana

Moderate:

Reclining back massage

Massage 5 natural curves of the spine

Feet wide, knees bent, slight arch to reach tailbone for floor

Hold onto knees w/ straight arms for sacrum

Tight ball for lumbar and mid-back

Reach for ceiling for thoracic

Chin tilt for cervical

Reclining: Tight ball for cat / knees away for cow 3x

Pilates toe taps

Wide leg hold

Seated neck stretches – chin reach and roll

Chakravakasana vinyasa

Standing step back for warriors:

1 ½, 2, 3

Tummy down backbends

Opposite arm stretch

Sphinx pose

Cobra

Camel with 2 blocks

Kneeling???

Crescent moon, gate, parsvokonasana

Tummy down gentle quad stretch or Cat’s Tail

H&K 45° child’s pose

Seated spinal articulations

Plow / Shoulder stand / fish

Seated

Neck stretches:

Drop head right, press against hand

Lift occipital bone, throat moves back

Drop chin (open connections on trapezius), stack cervical spine

Supported bridge pose

Apanasana

Savasana

Gentle, hip flexors

Cross-legged sit:

Seated ujjayi breathing (inhale helium, exhale and root)

Neck stretches:

          Drop head right, press against hand

          Lift occipital bone, throat moves back

          Drop chin (open connections on trapezius), stack cervical spine

Angel arms breathing

Reclining hip flexor work

          Single leg drops

          Pilates toe taps

          Wide leg hold

Big Back series:

          Flatten and lengthen

          Lateral flex reaches

          Spine twist

          Bridges

          Tight ball, long flat back arms pulled by knees

          Neck stretches

Upavista/baddhakonasana/dandasana w/ breath.  I: rock back and change X: to pose

Hip opener series:

          Quad stretch from H&K

          Deer pose

          Mermaid / swing arm stetch

Virasana/toe stretch/down dog w/ breath: I: H&K, X: to pose

Standing wide-leg hip openers

Golden Seed vinyasa

Kneeling???

          Crescent moon, gate, parsvokonasana

Seated

Supported bridge pose

Savasana or viparita kirani

Moderate:

Ujjayi breath

Cross-legged sit:

Seated ujjayi breathing (inhale up spine, exhale and root)

Seated angel arms breathing

Tabletop / navasana vinaysa

Frog sit sway to Swing Arms

Roll fists up for wrist stretch

Virasana/toe stretch/down dog w/ breath: I: H&K, X: to pose

Standing

Wide-leg adductor openers

Golden Seed Vinyasa

Gentle warriors – 2, 1, peaceful

Tummy down backbends:

          Opposite arm stretch

          Sphinx

          cobra

Camel w/ 2 blocks

Plow / Shoulder stand / fish

Seated

Neck stretches:

          Drop head right, press against hand

          Lift occipital bone, throat moves back

          Drop chin (open connections on trapezius), stack cervical spine

Supported bridge pose

Apanasana

Savasana

Yin Sequence:

Square or shoelace

Dragon

½ Saddle

Frog

Caterpillar

Sleeping swan

Sphinx

Spine twist

Savasana

Gentle, hip flexors

Cross-legged sit:

Seated ujjayi breathing (inhale up spine, exhale and root)

I: up to center, X: gently retract and depress shoulder blades

Parts of Mukunda Stiles’ Joint-freeing series:

          Seated spinal articulations

          Lateral flex, twist, forward flex and back extension

          Dorsi/Plantar flexion

          Ankle eversion/inversion

          Ankle rotation

          Shoulder I: abduction, X: adduction

          Shoulder I: external rotation, X: internal rotation

Reclining hip flexor work

          Single leg drops

          Pilates toe taps

Upavista/baddhakonasana/dandasana w/ breath.  I: rock back and change X: to pose

Hip opener series:

          Quad stretch from H&K

          Deer pose

          Mermaid / swing arm stetch

Virasana/toe stretch/down dog w/ breath: I: H&K, X: to pose

Standing wide-leg hip openers

Golden Seed vinyasa

Standing balances:

          Vrijksasana, padangustasana

Angel-arms breathing

Kneeling???

          Crescent moon, gate, parsvokonasana

Seated

Neck stretches:

          Drop head right, press against hand

          Lift occipital bone, throat moves back

          Drop chin (open connections on trapezius), stack cervical spine

Supported bridge pose

Savasana or viparita kirani

Moderate:

Ujjayi breath

Cross-legged sit:

Seated ujjayi breathing (inhale up spine, exhale and root)

Seated angel arms breathing

Big Back series:

          Flatten and lengthen

          Lateral flex reaches

          Spine twist

          Bridges

          Tight ball, long flat back arms pulled by knees

          Neck stretches

Tabletop / navasana vinaysa

Frog sit sway to Swing Arms

Roll fists up for wrist stretch

Virasana/toe stretch/down dog w/ breath: I: H&K, X: to pose

Standing

Wide-leg adductor openers

Golden Seed Vinyasa

Gentle warriors

Tummy down backbends:

          Opposite arm stretch

          Sphinx

          cobra

Camel w/ 2 blocks

Plow / Shoulder stand / fish

Seated

Neck stretches:

          Drop head right, press against hand

          Lift occipital bone, throat moves back

          Drop chin (open connections on trapezius), stack cervical spine

Supported bridge pose

Apanasana

Savasana

Gentle

Cross-legged sit:

Seated ujjayi breathing (inhale up spine, exhale and root)

Shoulder girdle circles, waist circles, seat circles

Big Back Series:

Flatten back

                Supta padangustasana

                Asta

                #4 stretch

Roll to side for quad stretch

Coordination exercises: play scales – going up and going down

roll ankles, point and flex and play scales

flex and extend knees, keep ankles and toes going

Mukunda Stiles’ Bridge sequence (HOTTY – hips, O/H, thighs, T Shape, yay!)

Tabletop / navasana vinaysa

Frog sit sway to Swing Arms

Roll fists up for wrist stretch

Tadasana w/ breathing arms

Palm Tree Vinyasa w/ ujjayi breath

Uttanasana w/ variations:

                Cross arms I: peek, X: relax

Practice rolling up, practice utkatasana

Prasarita padottonasana

Golden Seed vinyasa

Loose warriors

H&K

                I: squeeze, X: kickback, I: crossover w/ some weight on back knee, I: kickback, X: squeeze

                Cat& cow variations

Elbows&Knees

                Spine twist variations

                Dolphin

Virasana on a block:

I: H&K, X: virasana, I: H&K, X: toe stretch, I: H&K, X: downward dog, I: H&K, X: twist

Seated

Cradle the baby

Ghomukasana legs w/ bottom knee straight

Shoulder stretches: Ghomukasana, O/H strap, garudasana

Apanasana

Spinal twist

Savasana or viparita kirani

Moderate:

3 part breath

Big Back Series:

Flatten back

                Supta padangustasana

                Asta

                #4 stretch

Roll to side for quad stretch

Mukunda Stiles’ Bridge sequence (HOTTY – hips, O/H, thighs, T Shape, yay!)

Tabletop / navasana vinaysa

Frog sit sway to Swing Arms

Roll fists up for wrist stretch

Tummy down shoulder stretches:

                Superman arms, bend elbows touch shoulder blades

                Tortoise arms

                Roll onto T shaped arm

                Interlace fingers behind back

Side series:

                Double leg lift

                Vasthistasana from elbow

                Pilates-style vasthistasana          

Anantasana

Tummy down backbends

                Locust

                danurasana       

                sway feet

Downward dog w/ variations

                One legged

                w/ ankle grab

Elbows&Knees

                Spine twist variations

                Dolphin

Virasana on a block:

I: H&K, X: virasana, I: H&K, X: toe stretch, I: H&K, X: downward dog, I: H&K, X: twist

Seated

Ghomukasana legs w/ bottom knee straight

Cradle the baby

Bhujapidasana

Apanasana

Savasana

Yin:        

Upavista / Dragonfly

Cat’s Tail

Sphinx

Shoelace to sleeping swan

Frog

Dragons

Paschimottanasana

Spine Twist

Savasana

Gentle

Sun Salutations, prep and variations

Cross-legged sit:

Seated ujjayi breathing (inhale up spine, exhale and root)

Seated spinal articulations

Lateral Flexion

                Spine twist

                Forward flexion and extension

Shoulder girdle circles, waist circles, seat circles

Tadasana w/ breathing arms

Palm Tree Vinyasa w/ ujjayi breath

Standing balances:

                Vrijksasana

                Standing ½ frog

½ Sun salutation w/ strong utkatasana

Uttanasana w/ variations:

                Cross legged

                Cross-arm twist

                Standing balance

I: kirani, X: lunge, I: kirani, X: lunge

Lunge w/ back knee down

                Standing on back knee, crescent moon stretch (handlebar hips)

                Hands on inside of front foot, back quad and hip flexor opener

H&K:

I: neutral, X: knees up, I: neutral, X: baby chatturanga dandasana

Plank hold, lower to chatturanga dandasana, lower to floor

Virasana on a block:

I: H&K, X: virasana, I: H&K, X: toe stretch, I: H&K, X: downward dog

Vajrasana w/ wrist stretches

Tummy down sequence:

Opposite arm/leg stretch

                Sphinx

                Lizard, tortoise, turtle

Salambasana

                Baby cobra or Adult cobra

H&K w/ 45° child’s pose

Cat & cow w/ tail wags, jumping rope w/ your spine

I: cow, X: downdog, I: cow, X: neutral/cat…

Optional: dog variations: one-legged w/ grasp, dog balance, etc…

Pigeon walk

Dog w/ step forwards

Uttanasana w/ variations:

                Cross legged

                Cross-arm twist

                Standing balance

                Pencil pose

I: kirani, X: uttanasana, I: urdvha hastasana, X: uttanasana

                Come up w/ different methods –

                Deeply bent knees and flatter back,

                Slightly gent knees and very round back,

                Swan arms

Surya Namaskar A

½ Sun Salutation

Standing w/ steeple fingers, I: tall, X: lateral flex, I: tall, X: tall, I: standing backbend

Seated:

Tabletop / navasana vinyasana X: neutral, I: either TT or navasana

                Marichiasana twist

                Marichiasana forward flex w/ strap

                #4 stretch

                Baddhakonasana

                                w/ balance?

                Bhujapidasana ?

Optional: Mukunda Stiles’ Bridge sequence w/ light jalandhara bandha

Optional: Frog sit sway to Swing Arms

Apanasana

Spinal twist

Savasana or viparita kirani

MS’s Palm Tree (pay attention to neck/shoulders)

Kneeling
 Slide forward to stretch back quad, work front quad
 Parsvokonasana
 Parvritta parsvokonasana (BLOCKS BLOCKS)
 
Elbows and knees :
 Dolphin, ??strap upper arms x 3
 Heel lifts for hamstrings and glutes

Vajrasana
 Reverse prayer
 Interlace fingers behind back and lift
 Ghomukasana arms

Tummy down
 Opposite arm/leg stretch
 Shoulder stretch – from Superman, cross one elbow over the other, bend both elbows, fingers to the ceiling
     Sphinx pose
 Salambasana vinyasa

 Cobra

Child’s Pose or Puppy pose
Downward facing dog

Standing:
 Vrijksasana
 Standing Bhekasana
     Natarajasana
 Garudasana

Reclining
 Bridge sequence – hips, OH, thighs, ceiling, T, one legged
 Setu Bandha sarvangasana
  OPTIONAL: urdvha dhanurasana
 Spine twist

Seated
 
 Apanasana
 Happy Baby

 Savasana

Seated breath
 Sit in vajrasana or siddhasana
 Observe breath w/ invitation for deeper and slower breath

Seated Spinal articulations

Golden Seed Vinyasa

½ Sun sal

Warrior 1 ½ to Warrior 3

Tummy down
 Sphinx pose
 Salambasana vinyasa

 Cobra

Child’s Pose or Puppy pose
Downward facing dog
Toe Squat

Frog (mermaid)
Shoelace (happy baby)
Cat’s Tail (down dog)

Caterpillar (baddhakonasana)
Reclining Twist (apanasana)

Savasana