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 |
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