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Revealing your perfection!
Samasthiti (equal standing pose), chanting
Surya Namaskar A, x3
Utkatasana (awkward chair, arms forward, legs 90 degree)
Surya Namaskar B, right side. Add the following standing poses, one vinyasa at a time:
- Warrior I
- Warrior II
- Extended Side Angle
- Reverse Warrior
- Triangle
Balasana (child’s pose)
Repeat all on left side.
Vinyasa (plank, chaturanga, up dog, down dog)
Vashistasana (side arm balance), x2
Vinyasa
Pigeon prep
Wide Angle Forward Bend
Wide Angle Forward Bend, upward balance, then to floor
Tortoise pose
Twist
Bridge, x2
Savasana
“We should all do what, in the long run, gives us joy, even if it is only picking grapes or sorting the laundry.” EB White
Class sequence:
Sukhasana (easy pose/cross-legged sitting pose)
Down Dog (focus on shoulder work)
Lunge, then straighten front leg (each side)
Vinyasa (Plank, Chaturanga, Cobra)
Lunge, then take the ear to the front ankle by bowing
Triangle, bound
Other side
Vinyasa
Dolphin in Down Dog, then move to
Dolphin in Chaturanga, then move back to
Dolphin in Down Dog
Rest: Child’s pose, arms extended
Engaging the core from the back body, class sequence (see Hillary Rubin’s Podcast #51 for more of this theme):
Sukhasana – prep for practice and chanting
Sun Salutations A – 3x; on third refine Down Dog
Forward Bend work with blocks to find Mulabandha
Vinyasa to Crescent, arms scissored, both sides
Vinyasa to Forward Bend, then Warrior III w/ hands on blocks
Chaturanga work, dolphin hands and lift hips from floor
Vinyasa to Chair pose, scissor arms
Vinyasa to Warrior II, then Extended Side Angle
Vinyasa to Chair pose with twist
Up Dog work
Jump to sit
Boat pose, with lift, 3x
Boat pose to half boat, 3x
Bridge pose
Upward-facing Bow
Knees to chest
Reclined twist, knees together
Core work: extend one leg up and lower other to 6 inches from floor, both sides
Knees to chest
Reclined twist, knees crossed
Knees to chest
Supported savasana
Check out http://hillarysyogapractice.wordpress.com/, Podcast #59, for the full practice and thumbnails of poses. In our class, we did the following:
Sukhasana
Table
Down Dog
Straight Leg Lunge with twist
Vinyasa (Plank, Chatarunga, Cobra)
Crescent with right foot forward, press clasped hands to ceiling with palms facing up
Vinyasa
Crescent with left foot forward, hands clasped behind the back
One legged Down Dog
Forward Bend
L-Pose at the wall
Uttanasana
L-Pose at the wall, lift one leg at a time
Uttanasana
Down Dog
Tree w/ cactus arms, left leg standing
Warrior III, right foot back, press into wall
Vinyasa
Warrior III, right foot forward
Tree w/ cactus arms, right leg standing
Handstand at the wall, butt to wall, scoop tailbone
Handstand with tree legs, each side
Child’s pose
Bharadvajasana (seated twist), each side
Supported Bridge
Knees to chest
Savasana