Yoga Corner: Sequence

Centering

1) Baddha Konasana (2- 3 minutes)

Centering

2) Supta Padangustasana A (10-15 breaths each pose on each side)

Centering

3) Supta Padangustasana B (10-15 breaths each pose on each side)

Centering

4) Wide-legged Balasana with Adho Mukha Svanasana arms (1 minute)

Warm-up:

1) Adho Mukha Svanasana (5 respirations)

Warm-up:

2) Uttanasana (5 breaths)

Warm-up:

3) Tadasana (5 breaths)

Warm-up

4) Surya Namaskar A x 5 
(Tadasana, Uttanasana, Plank, or Plank to Chattaranga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana, back to Tadasana)

Intensity:

1) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana.

Intensity:

2) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Utthita Trikonasana on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Utthita Trikonasana on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2^nd time for 5-10 breaths on each side….)

Intensity:

3) Step forward into Uttanasana and stay 10-15 breaths. 
Then come back to Tadasana.

Intensity:

4) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana.

Intensity:

5) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Utthita Parshvakonasana on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Utthita Parshvakonasana on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2^nd time for 5-10 breaths on each side….)

Intensity:

6) Step forward into Uttanasana and stay 10-15 breaths. 
Then come back to Tadasana.

Intensity:

7) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana.

Intensity:

8) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Virabhadrasana B on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Virabhadrasana B on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2^nd time for 5-10 breaths on each side….)

Intensity:

9) Step forward into Uttanasana and stay 10-15 breaths. Then come back to Tadasana.

Intensity:

10) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana.

Intensity:

11) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Ardha Chandrasana on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Ardha Chandrasana on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2^nd time for 5-10 breaths on each side….)

Intensity:

12) Step forward into Uttanasana and stay 10-15 breaths. Then come back to Tadasana.

Cooling Down – Closing the practice:

1) Viparita Karani (5-10 minutes)

Cooling Down – Closing the practice:

2) Savasana (5 minutes)


Prepared and demonstrated by Donna Read
Donna would like to express gratitude to her teacher, Hart Lazer and to his teachers for their inspiration and wisdom.