Autumn Lotus Yoga

Classes today were diverse & entertaining.  Did hour at sweatlodge 0630-0730 to warm up to teach 9-1030 at BBY, then “warmed down” *hee! not so much!* with Vanessa’s Hip Hop class.

Today’s lesson plan is below.  It uses a lot of uddiyana & joint circles to get folks in touch with core stabilization, then finishes up with peak poses at the wall.  If you’ve never done arm/leg circles in a balance or uddiyana/agni sara while in a forewarm balance, do try it!!  It will crack ya up.

Theme: not forcing through poses, letting things move
Technique: Uddiyana bandha & joint rotations
 
Demo uddiyana standing

Uddiyana on back, knees parallel, internal & externally rotated
 
Still lying down, thigh circles manually
Figure four cross, extend leg, point/flex foot, circle ankles
Extended full leg circles (pilates)
Double straight leg with block
Elbow to knee with block & extend leg straight to ceiling
 
Kneeling cat cow, uddiyana in neutral tabletop
Neutral tabletop again: opposing arm/leg reach; add circles & uddiyana option
Down dog – extend leg, circle bent knee, circle ankle, circle straight leg
(can also be done on hands & knees)
 
Rag doll with side bend;  soft forward bend, hands down, back long with uddiyana

SN A x 4/5
 
SN B to Lunge with arm circles; Easy twisting lunge with uddiyana
 
SN B to Side plank; option to add arm circles 
 
SN B DD into WII; Reverse: Side Angle
 
SN B to Side plank; option to add leg circles or both arm & leg
 
Vinyasa from there out can be left out, or done with side planks instead of chat/backbend

Chair with uddiyana; Twisting chair (optional uddiyana)

WII; Triangle; Half Moon — option to add upper arm or leg circles
 
 
Tree with shoulder circles
Standing bent knee twist with uddiyana
Repeat standing balance of choice

 
Wall:

Down dog on wall — opt to lift & circle leg;

Chair with block, uddiyana or agni sara

Dolphin at wall – opt to lift & circle leg

Bridge at wall

Forearm balance &/or Handstand with uddiyana or agni sara
  
Bridge or Viparita at wall; headstand; shoulder stand choice
  
Reclined twist
 
Sava — legs up wall option

Tags: Daily Yoga Practice, Sequencing

This entry was posted on Monday, February 1st, 2010 at 5:47 pm and is filed under Daily Yoga Practice, 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.