Sample Sequences

Intermediate Sequence

Opening and targeted warm up:

*Begin laying on back in savasana
*Engage body and lie in tadasana
*Utthita Hastasana on floor - move arms with breath from tadasana - 3x
together, 3x on own breath
*Bridge pose using breath to guide movement: 3x
*Bridge pose as above, adding on arms (rise up along head on inhale
and back to sides on exhale)
*Easy twist (both sides)
*Roll onto right side, hands and knees for cat/cow (5x)
*Walk hands slightly forward of shoulders
*Push back to Adho Mukha Svanasana
*Walk hands back to meet feet
*Roll up to tadasana with slightly bent legs, one vertebrae at a time

Surya Namaskar A to heat body:

*3 Surya A's: First two: stepping back, lowering knees in chatarunga, baby cobra. Last Surya A can incorporate full chaterunga and Urdhva Mukha Svanasana

Standing Poses - Hip openers to warm backs of legs/hips:

*From last Adho Mukha Svanasana - step leg up between hands and windmill arms up into Vira 2
*Utthita Parsvokonasana
*Adho Mukha Svanasana
*Repeat Vira 2 and Parsvokonasana on opposite side.
*Vinyasa to tadasana
*Step out wide at side of mat to Prasarita Padottanasana A
*Tadasana

Surya Namaskar B:

*3 Surya B's. First time to practice traditional sequence. 2nd time - hold Vira 1 for 3 breaths on each side focusing on alignment of pelvis. 3rd time - hold Urdhva Mukha Svanasana a few extra breaths and focus on the chest opening and the lift in the legs with flesh of thighs rotating in while buttocks flesh lengthens toward the heels.

Standing poses - shoulder openers and continue to build heat:

*From tadasana bend back down into Utktasana and take a twist (both sides with Utktasana in between)
*Tadasana
*Parsvottanasana with hands in reverse namaste (both sides)
*Prasarita Padottanasana with arms in Gomukhasana
*Tadasana

Inversions leading to peak:

(At the wall)
*Adho Mukha Vrksasana
*Pincha Mayurasana
*Ustrasana with thighs against wall
*Urdhva Dhanurasana (if using props: use blocks underneath hands (flat on floor) and
strap around upper arms)
*Urdhva Dhanurasana without props 2x

Cool down:

*Apanasana - Knees to chest
*Rock around giving self a lower back massage with the ground
*Supta Padangustasana with strap
*Take twist with lifted leg over grounded leg to the floor
*Repeat Supta Padangustasana & twist on other side
*Legs up the wall, arms in cactus

Savasana & Final Relaxation