Hat Trick Accomplished! And Sequencing: Sample Hip Class(es)

Today went well.  Details perhaps another time.  Tired now!  Beloved Husband & I went to a French Bistro in Back Bay called Bouchee after the excitement of the day & I am SOOOO ready for bed.  Sleepy yogi. :)

Here’s the tripartite lesson plan from today.  It’s semi-indicative of what went down.  Remember, this was for a Forrest then a Core then a Vinyasa class… there was some improvising especially with injury modifications.

 
 

Theme: What do you need to do to nourish yourself, feed your spirit?
Technique: Unlocking hips, tractioning back, uddiyana/nauli
Props: Blanket, strap, block (roll not necessary except possibly for pigeon)
 
Pranayama: Cross legged, inhale/hold; exhale into uddiyana/hold OR Nadi Shodhana (alternate nostril breathing)
 
Forrest/Core: Unlocking the hips in Baddha Konasana
 
Forrest/Core - Abs: Frog lifting through & Straddle lifting through
 
Vinyasa – Lying hip openers:  Hug knee, circle knee, figure 4 with leg lengthening & ankle circles
 
Forrest/Core: Bridge with ankle over thigh
Vinyasa: Rolling bridge
 
Forrest/Vinyasa: Dolphin
Core- Cat/Cow adding on elbow to knee contraction then Dolphin
 
All
Standing back traction into uddiyana, then agni sara, then nauli
Alternate with forward bends: Rag doll then Flank Stretch
 
Forrest & Vinyasa: Classical Suns (blanket for knees)
 
All
Wall: Dolphin; Bridge at the wall; Forearm balance
 
All
B Series into:
WII – Eagle – Bird wing
(WII – Reverse – Side angle with half bind) Forrest only
Triangle – Half Moon – Standing Split
(WI – Head to ankle prep – Head to Ankle) Forrest/Core
 
Forrest/Vinyasa: Pigeon
Core: Scissors arm balance variation
 
Vinyasa: Half lotus spinal twist (strap)
All: Reclined twist/Happy Baby
All: Savasana
 
Finishing: You are worth taking care of.  Decide now that you will take the time you need to nourish & nurture yourself during the holidays.
 

This entry was posted on Wednesday, November 25th, 2009 at 9:39 pm and is filed under Back Bay Yoga, Sequencing. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “Hat Trick Accomplished! And Sequencing: Sample Hip Class(es)”

  1. Emma Says:
    December 1st, 2009 at 6:10 pm

    Hi,

    This seems like an awesome, really well-balanced class. If you ever are interested in posting a guest blog, or just your lesson plan for the day, I’m doing some recruiting for my blog (www.thejoyofyoga.blogspot.com). I’m happy to link to sequences here, too, if that works. Lovely to read.

    Thanks!

    Emma

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