Another Yoga Post

Most days, I have a well planned sequenced built for my yoga classes, which I usually have practiced several times that week.

Then there are days when  I have had no time to plan my classes and I walk into class  thinking what the f!%^#  am I  going to teach for the next hour!?

Thankfully I have memorized an energy sequence that I used to use often and for  those days where I have nothing, I can just whip it out, knowing that my students still got a great practice.

This vinyasa flow  sequence is  designed to create energy in the body. Hope you enjoy!

IMG_6601

Flow Sequence

Warm Up:

  • Ardha Chandrasana ( Cresent moon pose) First time hold for 1 minutes, Second time 30 seconds each side
  • Ukatasana ( Chair Pose)  x 2
  • Guaradasana ( Eagle Pose) x 2 ( first time, taking elbows up, second time bringing them down)
  • Parivritta Utkatasana – Prayer Twist
  • Runners Lung ( 10 breaths)

all of one side then vinyasa to other side

  • Virabhadrasana 1 ( Warrior 1) 
  • Virabhadrasana 11 ( Warrior 2) 
  • Trikonasana – Triangle Pose 

Standing series 

  • Padahastasana -( Forward Gorilla Bend)
  • Prasaruta Padottanasana – Forward bend 11 ( Straddle – hips/bind)
  • Standing Head to knee -(First time hold for 1 minutes, Second time 30 seconds each side)
  • Dancers Pose – x 2
  • Toppling Tree – Halfmoon 

Floor Series 

  • Bridge Pose ( optional wheel) x 3
  • Abs ( Crunches, crunch lift, eagle crunches, slow bicycles)* Any core exercise will do
  • Navasana ( Boat pose) – x 3 ( Lifting feet of the mat in between every boat)
  • Forearm Plank – 20 breathes
  • Plank – Knee to wrist x 20
  • Bhujangasana – Cobra Pose
  • Salabhasana – Locust Pose
  • Dhanurasana – Bow Pose 
  • Balasana – Childs Pose
  • Down Dog – 10 Vinyasa
  • Balasana – Childs Pose
  • Camel x 2 
  • Eka Pada Kapotasana – Pigeon Pose 
  • Happy Baby
  • Ardha Matsyendrasana – Spinal Twist 
  • Savasana 

 

What are some of your go-to sequences?

 

Mackenzie V

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One thought on “Another Yoga Post

  1. Pingback: Another Yoga Post — Mac & Cheese – Psychic Soul Sisters

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