![]() ![]() Sit and meditate for five to ten minutes.Repeat Windshield Wipers or do Revolved Abdomen Pose with the legs bent.On the fifth time, stay up and lift one leg up for three breaths, then put it down.Come up into Bridge Pose and down again five times with the breath, lifting on the inhalations and lowering on the exhalations.Perform the flexibility sequence twice-once leading with the right leg, then leading with the left. Adho Mukha Svanasana (Downward-Facing Dog Pose) with lifted leg.Familiar sequences like Surya Namaskara, meaning, to give reverence to the sun, provide the basic structure of Vinyasa Yoga and can be creatively adapted to meet any practice need. Hanumanasana (Pose Dedicated to the Monkey God, Hanuman) Any sequence of yoga postures expressed with breath, intelligence and intention is vinyasa.Parsvottanasana (Intense Side Stretch Pose).Virabhadrasana I with Gomukhasana Arms (Warrior Pose I with Cow Face Pose Arms) Yoga sequences designed for yoga teachers covering different levels (beginners, intermediate, advanced) and topics.Adho Mukha Svanasana (Downward-Facing Dog Pose).Slowly lift the arms overhead, then lower them and repeat to the other side.Then unwind the right leg and lift it directly into Tree Pose for eight breaths.Hold Eagle Pose for five breaths with the right leg wrapped around the left, hooking the toes around the calf, and the right arm under the left.On the fourth add Warriors I and II to the left side.ĭo the following sequences four times, twice on each side. On the third Sun Salutation, add warriors I and II to the right side after Down Dog. Step forward with right leg into a lunge.Half Standing Forward Bend (with flat back).Notice the solid feeling of your ribs, the texture between them, and the delicate power of your breath. From choosing poses, to remembering what you did on the first side in a sequence, there’s a lot going on in a yoga class. Feel the space in between the bottom rib and the one above it. For new yoga teachers and students wanting to build their home practice, creating a yoga sequence can seem daunting.Notice how they move when you are breathing. Sit in Easy Pose and slowly deepen your breathing. ![]() If you can’t make it into the studio today, try out this practice and alleviate the effects of stress on your body and mind – as well as open up the back of the body from long periods of sitting. Each class will touch lightly on breathing exercises, warming up the spine, creative sun salutations, featured sequences, inversions, and backbends. At Flow Yoga, our All Levels classes round out your practice and cultivate a peak you. This yoga sequence promises greater flexibility and is appropriate for all levels of yogis. Don’t have time to make it to the studio? ![]()
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