Clapping On The Down Beat

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Yoga March 11, 2012

Filed under: Yoga — clappingonthedownbeat @ 3:14 PM

Thursday night Jonny Kest came to LifeTime for the grand opening of the new studios in Plano.  It was a rockin’ sweaty powerful 2 classes.  Here is a picture of Jonny Kest, myself and one of my students, Dan.  As a yoga teacher, I find the times I get for personal practice are sacred, because sometimes they are few between.  It was a joy to practice along side 60-70 students and teachers.

Here was the vinyasa flow from Thursday night.  Take it on the go.

Come on to your mat, and begin in standing forward fold.

Hold for 3 minutes and begin to become aware of your breath.

Half sun salutation

Roll up to standing, inhale arms up

Take your left wrist and exhale, side bend to the right

Inhale back to center and take your right wrist,exhale and side bend to the left

Inhale to center, exhale backbend

Forward fold

Inhale half way (monkey)

Roll up

Repeat sequence 5-6 minutes moving at your own breath

Come into plank position, hold 30 seconds, drop right hip toward mat, hold 15 seconds, drop left hip toward mat, hold 15 seconds

Push back to Downward Facing Dog

Bring right knee to right elbow and hold 10 counts

Extend leg back for 3 Legged Dog

Bring right foot between hands for crescent lunge, drop to left knee

Step into right leg, extend left leg back for standing splits

Extend left leg forward (hand to toe)

Left leg comes back, grab foot with left hand for Dancer or Standing Bow

Release left leg back to Crescent lunge

Twist open to the right

Pivot to the left and do side lunges (Left, Right, Left)

Face the back, step into the left foot and bring the right to tree pose

Take 3 push ups

Push back to Downward facing Dog

Left knee to Left elbow, hold 10 counts

Extend leg back for 3 legged Dog

Left foot steps between hands for crescent lunge, bring right knee down to mat

Step into left leg, standing splits

Extend right leg forward (hand to toe)

Right leg comes back, grab foot for Dancer or Standing Bow

Release back to crescent lunge

twist open to the left

Side lunge (R, L, R)

Facing front

Tree

3 push ups

Downward facing Dog

Repeat 3-5x

  

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