Yoga flow

Opening meditation.
Sometimes you have to get through the difficult to reap rewards. Hard efforts will pay off.

Begin seated finding food Ujjayi pranayama breath.
Seated half moon 1 x 2
Chest stretch hands to floor behind and lift hips as an option

Tabletop
Downdog
Walk to forward fold
Stack vertebrae to rise up

Step wide to right
Sunflowers x 5

Step to top of mat
Urdva hastasana
Uttanasana
Ardha uttanasana
Uttanasana
Down dog
Walk dog

Balasana
Child’s pose flow with cat cow

Surya A step back x 2
Surya A hop back x 2

Vinyasa with plank hold
Lunge knee down prayer twist both sides

Vinyasa plank hold
Side plank star legs option
Do both sides

Tadasana
Chair
Skier arms x 5
Vinyasa with plank hold

Wide leg forward fold
Warrior 2
Extended right angle
Warrior 2
Reverse warrior
Trikonasana
Repeat both sides

Vinyasa plank hold

Wide leg forward fold C
Vinyasa

Parvritta trikonasana
Parvritta ardha chandrasana

Boat
Leg hovers and hold x3

Supine twist
Hug knees in

Savasana

So impressed by flow 57

Wow! Looking over Body flow 57 and I see stuff that I’ve incorporated in my yoga flows in the past! Walking planks and side plank with triceps pushup and chair twist to lunge twist!
Great minds think alike! Let’s see what’s in store for the next release!

Bird of Paradise – Svarga Dvidasana

Benefits –
Balance and Flexibility
Leg Strength
Hip Opener stretches Groin

Opening Meditation with Easy Sukasana

Seated side bends (coming back to center and lift thru ribs)
Gentle chest stretch
Seated gentle twist (clasp hands overhead with gentle twist heart to right and then left)

Extended Balasana
Table top
Table top with shoulder stretches

Down dog (walk it out)

Surya A – 2 times

Surya B – warrior 1 with humble warrior

Down dog with twist

Vinyasa to anjayasana with twist both sides

Vashistasana with push up in between

Balasana

Vinyasa to
Warrior 2
Reverse Warrior
Warrior 2
Parsvakonasana
Upward crescent
Trikonasana
Ardha chandrasana
Lunge
Vinyasa
-repeat this on left-

Plank hold
Elbow plank hold
Repeat several times

Vinyasa
Warrior 2
Parsvakonasana
Birds of paradise
–repeat left side

Plank jacks

Balasana

Seated twists

Savasana

Flowin’

Easy Sukhasana

Opening Meditation
Seated Side bend

From all four to
Sunbirds 

Downdog to Forward Fold

Open to side – sunflowers

Sun Salute Variation A
Step back in lunge, knee down, breathe arms up

Sun Salute Variation B

Vinyasa with double chatarunga
Add Warrior 1
Humble Warrior
Warrior 1 with Eagle Arms
Warrior 1
High Lunge
Warrior 3
Knee lift (arms up
Step back into lunge
VINYASA and repeat other side

Downdog
3-legged
Knee to chest
Knee to outside right elbow
Knee to  inside left elbow
repeat and then lengthen bottom leg (r) right hand under shoulder, lift to split plank
3-legged dog

Pigeon with corner stretch

Repeat other side

Chair
Twist
Vinyasa double chat
repeat other side

Balasana
Extended Puppy

Relaxation

 

Core-tastic Flow

Easy Sukasana, Opening Meditation

Seated Cat / Cow
Sweep arms from ground to overhead, then hands to belly and lift crossed legs x 3
Obliques/Navasana
Butterfly Stretch
Pointer pulse with Butterfly feet

All Fours
Cat / Cow
Spinal Balance
Leg presses up and extend (both sides) x 5
Sunbirds (emphasize core)

Downdog
Twisted Dog both sides

Half Sun Salutes
Surya Namaskar B x 3
Balancing Stick Pose x 2

Forward Fold with twists

One arm plank holds
Vinyasa (with Plank to ab crunch Plank x 5)

Lunge Namaste Hands
Warrior 3 Namaste Hands (bend and straighten standing leg x 3)
Hands down jump x 3
Plank Vinyasa flow (knee to nose x 5)

Eagle
Crouching Eagle
Warrior 3 w/ Eagle Arms
Fingertips down to Balance Half Moon
Warrior 2
Reverse Warrior
One arm plank hold

(do this both sides)

Navasana Cactus arms
Hover legs (R/L, then both)
Boat full, then up to cactus

Rest

Praying for my dear student, V

After teaching a yoga class last night, one of my yoga students – “V” came up to me and asked to speak with me privately. She had been experiencing some hip pain over the last two years…somedays would be good, somedays would be more severe pain. Going over family history, she thought that she may have to get hip replacement surgery but after further analysis — they found a mass in her uterus that was hitting a nerve causing the pain in her hips.

V, such a strong woman — noticed severe pain when she entered Locust pose. As she tried to attempt the pose, she realized the pain was too much. Remember, in any asana — pain is a strong indication to come out of the pose. Intensity is ok, pain is not.

She is heading out for an ultrasound today to find out more about the mass. I pray for you, my dear V. You are in my thoughts.

Vinyasa Flow – Quads and Hamstrings

I created this flow with the emphasis on opening thru the quads and the hamstrings. In addition, I emphasized wrist safety during class.

Easy Sukasana
Seated Cat/Cow
Seated Twist
Seated Side Bends

Hero’s Pose with wrist openers

All Fours
Spinal Balance

Surya Namaskar B x 3

Vinyasa to Lizard Pose (both sides)

Three legged dog (both sides)
Knee to Nose both sides

All Fours
Spinal Balance with Quad Stretch

Vinyasa with Warrior 1, Warrior 2, Trikonasana, Reverse Warrior, Warrior 2
Pyramid (do this both sides)

Wide Leg Forward Fold with hamstring stretch focus (fold over right leg, then fold over left)

Dancers Pose

Vinyasa to the ground (balasana)
Modified Camel’s Pose

One Legged King Pigeon Pose Variation (Eka Pada Rajakapotasana)

Danurasana

Reclining Twists

Savasana

Yoga Flow – Outer Hips/Quads

Easy Suhkasana
Opening Meditation

Hands on floor, lengthen the spine and dip the right shoulder and look to the left
Dip the left shoulder and look to the right
(Repeat this action 4 – 5 times with Ujjayi Breathe)

Hands on knees, inhale, lift chest open heart
Exhale, Chin towards chest (Jalandara Bhanda)
(Repeat this action 3 – 5 times – breathe with sound)

With a block, on a horizontal
Pick up block between elbows
Spread fingers apart
Press elbows against block and draw shoulders down and away from ears
Receive energy thru finger tips

On all fours
Downdog
Uttanasana
Ardha Uttanasana
Utkatasana
Uttanasana
Ardha Uttanasana
Uttanasana
Plank
Chatarunga
Bhujangasana x 3 (warm up spine)
Downdog
(Repeat 3 times but bhujanasana x 1)

Downdog
Three-legged dog R
Open Hip (bend knee)
Right leg forward
Sweep right leg forward, left knee down, lunge
Downdog
(Repeat on left)

Tadasana
Side bend (Standing bananasana) on both sides
Intense standing side bend (IT band stretch)

Uttanasana
Ardha Uttanasana
Uttanasna
Downdog
Three-legged dog R
Right leg forward
Sweep right leg forward, left knee down (with blanket) then add twist
downdog
(Repeat on the other side)

Balasana
Shoelace Pose (3 mins each side)
Add fold

Windshield wiper feet

Prone position
R Leg bends at ninety degrees (bring blanket under leg)
Come onto the elbows and lengthen right arm, bend left leg
Reach for the top of the left foot with right hand to add a quad stretch (open thru front of thighs)
Inch left arm forward so you can rest on the ground
(Repeat on other side)

Balasana
Modified Saddle Pose (lift chest and open front body)

Savasana

Breath of Fire

In last week’s yoga flow, we stimulated the third chakra — manipura. In the flow, I incorporated the breath of fire.

Meditation
Reviewing the two locks, mula and uddiyana

Cat cow flow
Sunbirds (knee to nose flow)

Downdog

Half Sun-Salutes

Surya Namaskara A (x3)

Vinyasa with high lunge

High lunge into Warrior 3

Warrior 1, 2, Extended Right Angle

Balance, Knee lift (Extend, point and flex) then propel back into Warrior 3

Vashistasana

Bakasana

Navasana (with breath of fire) and variation to drop right foot then left

final cool down, dandasana

Savasana

Happy New Year 2012

New Year, New Challenges and Goals…

It’s been a while since I have written in my blog. I’ve been off mostly during the holidays and less inspired to write. Celebrating with friends and family…now back to my love of movement and flow. I have been looking through my notebook of yoga flows that I’ve created and last week, I focused on Bakasana. I lead the class through Surya Namaskar B and we opened up through the hips, worked on building core and arm strength. At the end, we did crow pose.

At the end of class, a participant came up to me and said “I’ve never been able to get low in a wide squat like that — and today, I was able to. Thank you!” Practice may never  bring perfection, but it may bring peace. So today may not be your day to go further. But look for opportunities.