Clapping On The Down Beat

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Yoga- Home practice January 15, 2013

Filed under: Yoga — clappingonthedownbeat @ 10:11 PM

Today I started a 30 day yoga challenge.  The challenge is to practice everyday for 30 days.  Today I visited a yoga teacher friend and went over to Cooper Fitness Center where she teaches.I don’t always make it into the studio to practice so I thought I would post some of my sequences for use at home or when traveling.

Series #1 Vinyasa

  • child’s pose
  • thread the needle
  • downward dog shifting to plank
  • locust
  • lifting to plank and back to downward dog
  • forward fold
  • 4 sun A’s (in hale arms lift, exhale forward fold, inhale half lift, exhale fold, repeat)
  • 2  sun salutations (in hale arms lift, exhale forward fold, inhale half lift, exhale fold, repeat)
  • chair pose (hold 4 breath cycles)
  • standing sequence:
    • warrior 1
    • warrior 2
    • reverse warrior
    • side angle pose
    • triangle
  • standing sequence on the other side
  • crane pose, transitioning directly to eagle pose
  • camel
  • hero
  • butterfly
  • seated forward fold
  • bridge pose
  • savasana

Series #2 Vinyasa

  • child’s pose
  • cat/cow and side to side (move shoulder to hip both sides)
  • down dog
  • down dog twist (bend both knees and twist gently side to side)
  • 5 Sun A’s (in hale arms lift, exhale forward fold, inhale half lift, exhale fold, repeat)
  • 2 full sun salutations (first time lunge; second time with lunge twist) Down dog, lunge right leg, plank, chattaranga, cobra Repeat w/ left leg
  • standing sequence:
    • warrior 1
    • warrior 2
    • reverse warrior
    • triangle pose
    • half moon
    • wide-legged standing forward bend
    • goddess pose
    • goddess side bends (right elbow right knee, then left elbow left knee)
  • standing sequence other side
  • tree pose
  • seated poses:
    • squat
    • butterfly
    • forward bend
    • seated twist
    • pigeon
  • bridge pose
  • savasana

Series #3  Yin

Siddhasana- easy sit    3 min

Butterfly (hips/lower spine)  can elevate hips or recline  3-5 min

Tabletop/ Hammock   1 min

Half Frog – one leg straight other foot folded by butt  hips/ham/groin  2-3 min each side

Square/90 90- ankle over knee, knee over ankle    hips    3-5 each side

Tripod/half table top half incline plank- stretches torso, prepares for back bends  3x with breath

Infant/Locust -stimulates muscles in spinal column, blood circulation in abdomen 3-5 breaths

Sphinx/Seal 3 min

Camel 3 min

Childs  3 min

Toe Squat- option stay on knees or eagle arms works all 6 lower meridians

“ A person with open toes has an open mind”

Squat- hips/ankles releases lower back, fold blanket under heels wide feet more into hips  deeper- feet together knees apart

Twist

Svasana

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