Wednesday, September 1, 2010

Balanced and Flowing

Eagle's PoseImage by lululemon athletica via FlickrLife is good, even though this week it's been ridiculously hot again. I'm feeling balanced and energized. I'm getting stuff done - stuff like creating new sequences for my flow yoga classes. Remember that balance sequence from the end of my last post? Since we were already doing all that core-strengthening balancing, why not open the hips too?

Here's a sequence to try. My all-level flow classes can look forward to this one soon.

  • Start in Mountain (Tadasana). Inhale your arms overhead, then bend your knees for...
  • Chair (Utkatasana). Drop your arms to shoulder height and make your way into...
  • Eagle (Garudasana), balancing on the left foot. Keep your weight in your left leg as you straighten your left knee, bring the right foot to your left calf and lift your arms overhead into...
  • Tree (Vrkshasana). Drop your right hand, lift your right foot behind you and grab your toes with your right hand. Press your foot into your hand to come to...
  • Dancer (Natarajasana). Release your foot, reach your right hand overhead and reach your right leg behind you, finding yourself in...
  • Warrior III (Virabhadrasana III). Keep reaching back with your right foot as you bend your left leg, put your right toes down and lift your torso for...
  • Crescent Lunge (High Lunge Variation). Spin your right heel down, open your torso to the right and drop your arms into...
  • Warrior II (Virabhadrasana II). Straighten the left leg and move to...
  • Triangle (Trikonasana). Shift the weight into the left leg, take a chance and reach for the floor in front of your left toes as you lift your right leg for...
  • Half Moon (Ardha Chandrasana). Rotate your torso until you're looking at the floor and bring your arms to your sides like airplane wings. You're in...
  • Airplane. Bend your left knee while crossing the right leg behind the left and come down to a seated position, right leg bent on the floor, left knee lifted, left foot outside the right thigh. You are ready to twist to the left into...
  • Half Lord of the Fishes (Ardha Matsyendrasana). Without using your hands, see if you can stand up on your left leg into Airplane again. Reach your hands to the floor, bend your left knee and put your right toes down into a...
  • High Runner's Lunge. Press the right heel down as you swing the left leg back and up into...
  • Downward Dog Split. Open the hips more by bending the left knee and lifting it towards the sky as the left foot drops towards the right hip. Then square your hips to the floor and swing your left knee under your chest to set it down in...
  • Pigeon (Eka Pada Rajakapotasana). Fold forward first, then lift your heart into the full Pigeon pose. You can bend your right knee and reach back for your toes with your right hand to add a quad stretch. Release Pigeon, make your way to your hands and knees, then drop your chest and chin and flow into...
  • Cobra (Bhujangasana). Press back to...
  • Downward-facing Dog (Adho Mukha Svanasana). Step your right foot between your hands, spin your left heel down and lift your arms overhead for...
  • Warrior I (Virabhadrasana I). Drop your arms behind your back, interlace your fingers and, keeping your feet grounded, fold from your hip to lower your torso over your right thigh. Drop your head towards your right instep. Come up with a flat back and return to Warrior I. Then step the left foot forward into a...
  • Standing Forward Bend (Uttanasana). Lift to standing, reach your arms overhead and bring your hands to your heart to end in...
  • Mountain (Tadasana).
That's it! After you do the whole sequence once, don't forget to do the other side by balancing on your right foot in Eagle. And always give yourself a few minutes in Savasana at the end of your practice.

Enjoy!
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