Friday, April 5, 2013

APril 5th Hot Yoga Sequence

We are surrendering our egos
Let your Breath excite your soul!
Balance, order, rhythm, and harmony ~

5 min of breath(comfortable seat), OM, neck rolls. Seated forward fold with hands on block out in front
Laughing ???
Navasana with Block
 Navasana and Eagle Abs breaths –
Cat/Cow – do hips too – out to side
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Surya Namaskar warm ups 3x slow breath belly in ~

3 legged Dog – Hip Rotations Bring right knee to nose, all the way up to lunge prepare for Virabhadrasana 1.

Virabhadrasana 1
War 2, Utthita Parsvakonasana
War 2, 3, Urdhva Prasarita Ekapadasana
War 3, War 1 lend forward
Flow into other side

Surya Namaskar into
Virabhadrasana 1, 2, Baddha Utthita Parsvakonasana BIND
bird of paradise Svarga Dvidasana. –
Repeat on other side

Surya Namaskar B
3 Legged Dog into Pigeon – Ekapada Rajakapotasana
Pigeon twist & reaching under the bed
·        Pigeon with leg up into mermaid..
·        Pigeon on wall

Sun Sals with Lunge (opening hips) N2 Lizard Lunge Flow N2 Eka Pada Koundiyanasana
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Vrksasana, Utthita Hasta Padangustasana (extended hand to big toe), Ardha Baddha Padmottanasana, – repeat on other side from Tadasana.
Standing Squat with Twist
Standing Figure 4  - with Twist too
Kneeling Tree pose

King Dancer Natarajasana

King Dancer Pose is an absolutely gorgeous standing backbend with a very apropos name, as it shows off your dancing skills (or lack thereof). This posture requires balance and a really good attitude. You will wobble, but for the sake of today, we’ll just call dancing. The key is not to panic when you start to move, because it is a dance, so dance with the movement. Keep the breath steady and enjoy the fluctuations that arise, because that’s what it’s about: finding balance within chaos.
Enjoy this dance

keeping the heart lifted, outer arms in and gaze soft. careful attention not to open the hips. The pelvis remains square, right knee hugs to the midline. Draw the elbows in tight around the head.
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Sirsansana Variations…play time J
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½ lord of the fish===fun twist up and over
PARTNER UP
-      Paschimottanasana – pull arms…push back, roll onto back..

- Thai Shoulder work and walking up the back with feet :)
Setu Bandha Sarvangasana (Bridge Pose)
Halasana/plow pose
Viparita Karani
Partner UP - Viparita Karani Baddha Konasana
savasana

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