Sequencing: Neck, Hips, Shoulders
This morning’s class at Back Bay was quite mellow (for me 
. I figure during the weeks going into the holidays, people’s lives are rough enough & there’s no need for buttkicking in yoga. 
Focused on neck, hips, shoulders — it’s a classic Forrest physical focus, as is picking a specific spot to work on during class.
The non-Forrestisms include the rolling bridge (Pilates based move there), abs with a block between the feet (that’s also a Pilates move, specifically a variation on Double Straight Leg), hips circling in cat/cow/Down Dog, stepping back from a twisting chair into a twisting lunge, oh and the externally rotated lounge lunge especially with the back knee coming in.
Folding over a roll in child’s pose & a forward bend, using a block for the elbow to knee variation as well as the use of the strap for birdwing are my own devices, but I think are quite within the Forrest paradigm. Pigeon with the back knee in while forward folding is quite Forrest & fab, btw.
Theme: Pick an area that is tense or shutdown & needs to release & open
Technique: Relaxed neck, use of roll, uddiyana
Props: Strap, block, roll, blanket
Crosslegged — set theme; Pranayama – Nadhi Shodhana
Kneepile: Shoulder shrugs; birdwing with a strap; side bend with neck release
Abs: Elbow to knee, feet down first then with knees over hips. For the second variation, hold block with thighs & do Elbow to knee variation with opposite leg straightening to ceiling (in order to start opening hamstring & easier on back)
Rolling bridge
Abs 2: Hold block at ankles, leg straight to ceiling (ish). Lower legs a few inches (low back presses on mat) then lift SLOWLY to a count of 5 or so
Held bridge, with block support as needed. Add leg extension each side.
Cat/Cow/ribcage & hip circles
Child’s pose over a roll
Down Dog with leg up: ankle, then hip circles
Rag doll over a roll
Classical Suns — slowly, blanket down to protect knees. Go from boat, to low cobra, to cobra. 3 together, 2 on own.
Horse stance with uddiyana/Wide leg forward bend, hands clasped/Horse stance with agni sara/Wide leg forward bend with neck traction
Chair to twisting chair to forward bend, each side
Twisting chair; step back to twisting lunge; knee down, low lunge; externally rotate front foot, bend back knee into buttock, slight twist & back bend, each side
Vinyasa into:
- Warrior II; Reverse warrior with neck release; Extended Side Angle
- Warrior I; chest opener; Ostrich; full bind; Easy bird of paradise (or standing pigeon if not binding)
- Pigeon; pigeon with back foot in
Shoulderstand, variations welcome or Viparita karani
Plough (optional)
Karnapidasana (optional)
Support fish using roll at back of shoulderblades & block under head
Savasana
After class, took Peter’s noon hour-long Journey to the Core & just did some light stretching. Have to say, getting warmed up this morning was tough after a day off!
Tags: Back Bay Yoga, Daily Yoga Practice, Forrest Yoga, Sequencing