Autumn Lotus Yoga

Okay, got the duct tape out for the computer one more time (figuratively speaking… or not… & have the chance to type up today’s sequence. I like poses that get people warmed up for Astavakrasana & also enjoyed mostly leaving out chatarangas. It was a small class with injuries that didn’t really go with traditional suns, so substituted going from plank to side plank to other side plank to down dog rather than a more standard half sun vinyasa between sides.

In other news, fell down the front steps bumpbumpbump like Pooh Bear yesterday morning on the way to class. Sneaky Cambridge ice at work again! Shook it off & kept heading to class, until I realized I had a long scrape on one arm. Going into a public place with an open wound is just bad form. Plus, sweat would really frickin’ hurt! So turned around for home & contented myself with a mellow home practice, rolling around on the Yamuna ball, & a nice back massage at an Aveda salon (coupon! score!) The poor masseuse had her work cut out for her — I had golf balls in my upper traps & sea urchins living under my shoulder blades.

Today I warmed up at the local studio for almost an hour, then taught, then did Vanessa’s fun Hip Hop class at Back Bay. Satisfying day!

Now, on to the sequence.

Theme: Come back to the breath relentlessly. Don’t be relentless in the pose but with the breath instead.
Props: Block, strap
Technique: Inner leg activation, arm balance, shoulder opening

Pranayama: Inhale 4, hold 4, exhale 4, hold 4
Supine figure 4 stretch
Twisted root abdominal, both stages
Bridge figure 4 (block)

Dolphin/Elbow plank/Side elbow plank/Other side/elbow plank center/dolphin
Child’s pose
Down dog/Plank/Side plank/other side/plank/down dog
Child’s pose

Rag doll

B series into:
- High lunge with chest opener & knee lowering up & down; twisting lunge
- WII; Triangle with half bind; Half Moon with half bind (block)

(always option to do side plank vinyasa covered at beginning of class instead of chat-style vinyasa)

Chair; twisting chair; step back into twisting lunge; Pyramid with back heel up; IT band Pyramid stretch

Crow pose

B series into:
- WII; Reverse; Extended warrior variation; option to full bind

Astavakrasana

Down dog into:
- Pigeon; Janu sirsasana; Shin-bound half lotus spinal twist; half lotus spinal twist (strap)

Savasana

This entry was posted on Monday, March 1st, 2010 at 9:14 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.