Energizing Backbends for Multi Level Class

Opening Meditation

Seated gentle twists
Seated half moon stretches
Seated gentle chest stretch

Cat/Cow flow

Half Surya

Walk Downdog
First Cobra (repeat 3 times) look over right shoulder, and then left

Surya Namaskar A x 2
Surya Namaster B x 2 with high crescent lunges

Three legged dog/Flip Dog option
Side Plank (option to sweep arm front to sky 2x)
High Lunge arm variations (airplane, cactus)
Lunge twist
Warrior 1
Warrior 2
Reverse Warrior
Warrior 2
Balancing Half Moon Bound variation

REPEAT on other side

Warrior 1 with chest opener
Humble Warrior
Step into Eagle
Balance knee lift (hands to hips)
Warrior 3 airplane arms
Standing Splits
Balancing Half Moon (Ardha Chandra Chapasana variation)

REPEAT on other side

Salambasana x 2 (arm variations)

Bow pose (half bow variation for beginners) x 2


Seated Marichyasana twist or matsyendrasana

Happy Baby Pose


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

Walk to forward fold
Stack vertebrae to rise up

Step wide to right
Sunflowers x 5

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

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

Skier arms x 5
Vinyasa with plank hold

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

Vinyasa plank hold

Wide leg forward fold C

Parvritta trikonasana
Parvritta ardha chandrasana

Leg hovers and hold x3

Supine twist
Hug knees in


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


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

Plank hold
Elbow plank hold
Repeat several times

Warrior 2
Birds of paradise
–repeat left side

Plank jacks


Seated twists



Easy Sukhasana

Opening Meditation
Seated Side bend

From all four to

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

Knee to chest
Knee to outside right elbow
Knee to Β 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

Vinyasa double chat
repeat other side

Extended Puppy



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
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)

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)

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


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)


Reclining Twists


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
Ardha Uttanasana
Ardha Uttanasana
Bhujangasana x 3 (warm up spine)
(Repeat 3 times but bhujanasana x 1)

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

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

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

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)

Modified Saddle Pose (lift chest and open front body)


Breath of Fire

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

Reviewing the two locks, mula and uddiyana

Cat cow flow
Sunbirds (knee to nose flow)


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



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

final cool down, dandasana