Archive for September, 2009
Week of 9-21-09 Anatomical Focus – Hips and Hamstrings
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Scissor – (knee to opposite elbow) | |
| Reclined Staff Pose | Supta Dandasana |
| Scissor one leg down, reach beyond thigh and hold | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Child’s Pose -Walk hands to each side | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Raise heels – Standing Twist | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Side Plank | Vasisthasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge (1st Round) | Anjaneyasana |
| High Lunge (2nd Round) | |
| Half Splits (1st Round) | Ardha Hanumanasana | Pyramid / Intense Side Stretch Pose (2nd Round) | Parsvottanasana |
Standing Poses
| One Legged Chair (option of arm balance or forward bend) | Eka Pada Utkatasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle Pose | Utthita Parsvakonasana |
| Bird of Paradise |
Seated and Inversions
| Head Stand | Sirsasana |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Marichi’s Pose | Marichyasana A |
| Seated Pigeon – Hug Shin to Chest | |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
New Sequence – Week of 8/23 Pose Focus – Pigeon (Eka Pada Rajakopatasana)
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Accomplished Pose | Siddhasana |
| Core Work | |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Flow – 3x each side
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Downward Dog | Adho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Downward Dog | Adho Mukha Svanasana |
| Repeat 2nd Side | |
| Locust (1st 2 rounds) | Salambhasana |
| Bow (last round) | Dhanurasana |
| Standing Forward Bend | Uttanasana |
Standing Poses
| Mountain Pose | Tadasana |
| Eagle Pose | Garudasana |
| Warrior 3 | Virabhadrasana 3 |
| Low Lunge | Anjaneyasana |
| Lunge – bring torso inside leg | |
| Pigeon | Eka Pada Rajakapotasana |
| Downward Dog – Repeat 2nd Side | Adho Mukha Savasana |
| Warrior 2 | Virabhadrasana 2 |
| Triangle | Trikonasana |
| Half Moon | Ardha Chandrasana |
Seated and Inversions
| Head Stand | Sirsasana |
| Staff Pose | Dandasana |
| Head to Knee Pose | Janu Sirsasana |
| Bound Angle Pose/ Cobbler’s Pose | Baddha Konasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Baradvaja’s Pose | Baradvajasana |
| Reclined Big Toe Pose (reaching up 3x with hands – flow with breath) | Supta Padangusthasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
New Sequence – Week of 8/16 Pose Focus – Shoulder Pressing Pose (Bhujapidasana)
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Accomplished Pose | Siddhasana |
| Seated Twists | |
| Seated Side Bends | |
| Bound Angle Pose/ Cobbler’s Pose | Baddha Konasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrtta Utkatasana |
| Standing Forward Bend | Uttanasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Intense Side Stretch Pose/ Pyramid | Parsvottanasana |
| Revolved Side Angle (variation rolling to outside of foot) | Parivrtta Parsvakonasana |
| Prayer Squat | Namaskarasana |
| Crane | Bakasana |
| Downward Dog | Adho Mukha Svanasana |
Standing Poses
| One Legged Chair (option of arm balance or forward bend) | Eka Pada Utkatasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 (variation w/ arm around back) | Virabhadrasana 2 |
| Triangle (variation w/ arm around back) | Trikonasana |
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Downward Dog | Adhho Mukha Savasana/td> |
| Dragonfly Shoulder Opening Stretch | |
| Shoulder Pressing Pose | Bhujapidasana |
| Firefly Pose (option) | Tittibhasana |
Seated Poses
| Staff Pose | Dandasana |
| Head to Knee Pose | Janu Sirsasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
New Sequence – Week of 8/10 Pose Focus – Lotus (Padmasana)
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Siddhasana | |
| Seated Twists | |
| Thread the Needle / Under the Bed | Sucirandhrasana |
| Downward Dog | Adhho Mukha Savasana |
Flow – 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bends | Chandrasana |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Chair | Ardha Utkatasana |
| Standing Forward Bend | Uttanasana |
| Side Plank | Vasisthasana |
| Knee to nose flow – 3x | |
| Warrior 1 | Virabhadrasana 1 |
| Downward Dog | Adho Mukha Svanasana |
Standing Poses
| Mountain Pose | Tadasana |
| Eagle Pose | Garudasana |
| Warrior 3 | Virabhadrasana 3 |
| High Lunge | |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Side Splits | Samakonasana |
Seated and Inversions
| Dragonfly | |
| Head Stand | Sirsasana |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Upward Plank Pose | Purvottanansana |
| Half Bound Lotus Forward Bend | Ardha Baddha Padma Pashimottanasana |
| Double Pigeon / Fire Log Pose | Agnistambhasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Lotus | Padmasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
New Sequence – Week of 8/3 Pose Focus – Splits (Hanumanasana)
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Accomplished Pose | Siddhasana |
| Seated Side Bends | |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Standing Poses
| Tree Pose | Vrksasana |
| Warrior 3 | Virabhadrasana 3 |
| Lunge with Torso Inside Leg | |
| Prayer Squat | Namaskarasana |
| Standing Forward Bend – Repeat 2nd Side | Uttanasana |
| Triangle | Utthita Trikonasana |
| Warrior 2 | Virabhadrasana 2 |
Flow – 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bends | Chandrasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| High Lunge | |
| Pyramid / Intense Side Stretch Pose | Parsvottanasana |
| Low Lunge | Anjaneyasana |
| Half Splits (Full Splits on 3rd round – option) | Ardha Hanumanasana |
Seated and Inversions
| Prone Shoulder Twist | |
| Pigeon | Eka Pada Rajakapotasana |
| Staff Pose | Dandasana |
| Head to Knee Pose | Janu Sirsasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | Ananda Balasana |
| Corpse Pose | Savasana |
New Sequence – Week of 7/27 Anatomical Focus – Core
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Bound Angle Pose/ Cobbler’s Pose | Baddha Konasana |
| Boat (w/ block between thighs) | Navasana |
| Wide Legged Child’s Pose | Balasana – Variation |
| Downward Dog | Adhho Mukha Savasana |
| Side Plank | Vasisthasana |
| Four Limbed Staff Pose | Chaturanga Dandasana |
| Locust Pose | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Downward Dog | Adhho Mukha Savasana |
| Flip Dog/ Wild Thing | Camatkarasana |
| Warrior 1 | Virabhadrasana 1 |
| Side Runner’s Stretch | |
| Triangle | Utthita Trikonasana |
| Warrior 2 | Virabhadrasana 2 |
Standing Poses
| Tree Pose | Vrksasana |
| Hammock (Wide Legged Forward Bend – Stretch Hands Out) | |
| Wide Legged Forward Bend w/ Twists | Prasarita Padottanasana |
| Lunge with torso inside leg |
Core and Seated
| Scissor – (knee to opposite elbow) | |
| Reclined Staff Pose | Supta Dandasana |
| Scissor one leg down, reach beyond thigh and hold | |
| Sleeping Crow | Supta Bakasana |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head-to-Knee Pose | Parivrta Janu Sirsasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Cow Face Pose | Gomukhasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Supine Pigeon | Supta Kapotasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
New Sequence – Week of 7/20 Anatomical Focus – Low Back / Twisting
Some of the students in my class have expressed interest in the sequences that I create each week, and I’ve finally been getting around to organizing them in a way that I can share. I’m going to try and refine my method here so that it’s as useful as possible. If you have any ideas for how to improve the usefulness of these sequences, or if you have any questions about any part of these, please feel free to e-mail me. I’ll be putting each of these into separate blog posts, so I’m starting with a bit of a backlog and will hopefully catch up so I can stay current in the future. So here is the first of the sequences. This one is for the week of 7-20 with a low back / twisting anotomical focus. I’ve included links to images for those poses which I have images for (filling this out with actual photos of the poses is another big project I’ll get around to at some point). I hope that you find these helpful.
Grounding and Warm Up
| Accomplished Pose | Siddhasana |
| Reclined Eagle (elbows to knees – core work) | Supta Garudasana |
| Supine Spinal Twists | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrtta Utkatasana |
| Standing Side Bends | Chandrasana |
| Standing Forward Bend | Uttanasana |
| Standing Splits | Urdhva Prasarita Eka Padasana |
| Low Lunge (option w/ hands clasped behind head) | Anjaneyasana |
| Revolved Side Angle | Parivrta Parsvakonasana |
| Cobra | Bhujangasana |
Standing Poses
| Extended Hand to Big Toe Pose | Utthita Hasta Padangustasana |
| Warrior 3 | Virabhadrasana 3 |
| Side Runner’s Stretch | |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle Pose | Parsvakonasana |
Seated and Inversions
| Prone Shoulder Twist | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Head to Knee Pose | Janu Sirsasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Pigeon | Supta Eka Pada Rajakapotasana |
| Bridge or Full Wheel | Setu Bandha or Urdhva Dhanurasana |
| Supine Spinal Twists | |
| Corpse Pose | Savasana |