Tuesday, November 19, 2013

Active Vinyasa Flow Sequence

Suryanamaskara


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
Parsvakonasana
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
Samasthiti

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

Seated Sequence

Dandasana Seated
Flow to DD, jump through to seated
Dandasana
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
Navasana
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
Baddahkonasana
Flow to DD
Pigeon on Right
Repeat on Left

Salamba Sarvangasana
Return to seated
Halasana
Salamba Sarvangasana
Matsyasana – Fish Pose

Savasana and Meditation
Savasana
Meditation
Om
Namaste


Jai Yoga Arts Fall 2013 Teacher Training

No comments:

Post a Comment