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 |
