Thursday, October 22, 2009

Let's do a sequence, shall we?

I've been heavy on the talk lately and think it high time I offer a sequence to this space...and so, without further ado, from beginning to end, a little flow.

Begin with sitting

I like to offer this period as the 'transition' from our outbound practice to our inbound practice, from the outside to the inside.

Seated twist

Staying in the the twist with the shoulders down and turning the head to the opposite side stretching the neck.

Butterfly

Yin style baddha-konasana, long hold, 1-3 minutes.

Seated backbend

Transition to table for Cat Flow

Rounding the spine, scooping it out--move with breath.

Gate Pose

Pad the knees if necessary and allow for personal expression of the foot on the extended leg.

Downward Facing Dog

To invigorate...

OR

Child's Pose

To restore...

Surya Namaskar (Sun Salutation A) x3

Utkatasana (Chair Pose)

Uttanasana (Forward Fold)

Inhale, lengthen spine and look up if possible, exhale and step the right foot back for...

Easy Lunge

Right knee to the mat, top of the right foot resting. Let upper body hang heavy over the lunging leg, neck relaxes and head hangs heavy.

From easy lunge, with inhale, brings hands to the knee and lengthen the spine.

Twist by taking the right elbow to the outside of the left knee, palms pressing together and the shoulders pull back.

Release twist and with inhale step to the front.

Repeat on the other side.

Warrior Flow

Just like Sun A but from DD, step right foot forward and rise to Warrior I, open to Triangle Prep (so turn to face the left, arms reaching out shoulder height) and ride the reaching out of the right arm as the hand makes its way to ground (somewhere along the leg or the inside/outside of the foot). The top hand comes down on a exhale, so hands are framing front foot, step back to DD.

Repeat on the other side.

Tree Pose

I like to offer eyes closed as an option for those who want to explore their inner balance, their ability to rely on personal trust and equilibrium.

Flow to DD

One legged DD

Knee to chest plank pose, holding for strength for several breaths then rest knee down for...

Pigeon

Holding upright for about a minute, then folding forward.

Press back upright and move into DD allowing the blood flow to return to the hip.

Repeat on the other side.

Come down to seated.

Forward Fold

Dandasana Twist

Upward Facing Plank

Navasana (Boat) x3

Roll to back

Bridge

Inversion

I suggest that students practice the inversion they are working on or feeling for that night.

Supine Twist--Any variation

Savasana Meditation

We usually stay for 10-15 minutes.

Namaste'

3 comments:

Emma said...

yeah for sequences!!!! any interest in reposting this on The Joy of Yoga? either that, or just straight-up linking to this post? if not, no worries, but i get excited about other people's stuff... i'm pretty used to my own :)

thank you for doing what you do :)

cheers,
emma
www.thejoyofyoga.blogspot.com

TINA VAUGHN said...

Go for it Emma--I'm happy to share!

I get a lot out of your sequence ideas too :-)

Emma said...

Hey--

I'm going to have you be Monday's guest star; more people seem to read on Monday's than the weekend(back at work, sitting at a desk, not wanting to actually do work?)

Thanks again, and I'll let you know when you're up!

Cheers,

Emma