Tuesday, November 19, 2013

Active Vinyasa Flow Sequence


Suryanamaskara A
1: Right Foot Lead
2: Left Foot Lead
3: Jump/Step Back

Suryanamaskara B
1: Utkatasana w/ W1
2: Utkatasana w/W1
3: Utkatasana w/W1, W2 and Peaceful Warrior – End in Down Dog

Standing Series

Trikonasana Standing
Flow into Warrior 1, Warrior 2
Trikonasana, Warrior 2(Hold)
Repeat on the Other Side
Prasaritha Padotonnasana C - with interlaced hands behind back
Modified Parivritta Trikonasana – twists
Low Lunge – face front of the room
Down Dog

Parsvakonasana Standing

Flow into Warrior 1, Warrior 2
Repeat on other side
Prasaritha Padotonnasana B - hands at hips squeezing shoulder blades together
Prasaritha Padotonnasana A - hands to floor
Low Lunge – face front of the room
Uttanasana – Forward Bend

Utkatasana Standing and Release

Utkatasana – Build Heat
Padadustasana – Grab Big Toes
Padahastasana – Stand on the palms

Parivritti Parsvakonasana Sequence
Vrktrasana – Tree Pose
Warrior III
High Lunge (Hold) or Warrior I
Parivritti Parsvakonasana – Prayer Twist
Parsvottanasana – pyramid
Repeat on other side

Seated Sequence

Dandasana Seated
Flow to DD, jump through to seated
Paschimottanasana – Seated Forward Bend
Purvottanasana – Upward Plank

Bakasana Sequence
Core Cultivation, repeats three times
Flow to DD
Bakasana – Knees on the outside of upper arms

Janusirasana A Sequence
Janusirasana A
Marichyasana C
Repeat on other side and hold Navasana

Cresent Moon
Flow to DD
Crescent Moon psoas pulses
Crescent Moon Hold
Repeat on the opposite side
Childs Pose

Urdhva Dhanurasana Sequence
Setu Bandha Sarvangasana
Urdhva Dhanurasana, twice
Hug Knees
Side Twists

Baddahkonasana Seated
Roll up to seated
Flow to DD
Pigeon on Right
Repeat on Left

Salamba Sarvangasana
Return to seated
Salamba Sarvangasana
Matsyasana – Fish Pose

Savasana and Meditation

Jai Yoga Arts Fall 2013 Teacher Training

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