Surya Namaskar Sequence

November 16th Saturday Sequence

Centering

1.       Start with Seated Cross legged Pose

2.       On Inhale Raise arms, On exhale bring the hands down.

1.       Seated leg pose, Rest the left arm on the ground to the side, Raise the right arm and bend towards left, stretching the right side. (Sliding the left hand gives a deeper stretch)

Repeat the other side

1.       Prep Pigeon Pose

Start with easy seated pose. Keep the right leg in the same position folded in the front. Left is folded backwards. Repeat the other side

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1.       Pigeon pose

From the prep pigeon pose, keep sliding the back leg and extend, Arms when placed in the front and on the finger tips. Lengthening the arms also helps to extend the upper body.

 Repeat the other side.

1.       Come to table top.

On exhale round the upper back to the ceiling, draw the right knee to the chest. On inhale stretch the same leg back. Look forward. Repeat for three 3 breaths

Repeat the other side.

 

1.       Table top to Downward dog.

In this variation, from table top, move the hips back extending the arms back. Then pressing then stretching the palms out move in to downward dog

Lower the knees move into child pose.

1.       Sun Salutaitons

1.       Seated Twist  

. 

1.       Bound Angle pose

1.       Shavasana.

November 10 Sunday Sequence

Centering

Prep Pigeon pose(back leg folded)

Cat /Cow

Child’s pose

Pigeon Pose (back Leg extended)

Half surya namaskar

Full Surya namaskar

Triangle pose

Tree pose

Gomukasan twist

Back opening with Chair Prop

Bridge

Shavasana

October 13th Sunday Morning Class Sequence

Centering

Vajrasana

WarmUp

Pigeon pose(Eka Pada Raja Kapotasana)

Table top

Downward Dog(Adho Mukha Shvanasana)

Plank(Phalakasana)

Child(balasana)


We combined the top 4 to create a vinyasa.
Tabletop --> Downward dog -->Plank-->Table/Child

Escalation:

Tadasana
Surya Namaskar
Warrior1(Veera Bhadra asana)
Revolved Triangle pose(Parivritta Trikonasana)

Resolution;

Bound angle pose(Baddha Konasana)
Seated Twist(Marichayasana)
Bridge with block
Bridge(Setu Bandha)
Shavasana
 

Sunday 9/22/2013

1. Supta Padangushta asana

2. Parighasana

3. Lunge Position With Blocks

4. Tadasana

5. Half Moon Pose

6. Suryanamaskar

7. Prep Triangle Pose

8. Triangle Pose

9. Locust Pose

10. Bridge

11. Shavasana

9-15-2013 Sequence

Breath- Inflation, Expansion, Extension

Warm up- Knee to chest
Knee to chest, extend the leg,
Quarter dog

Escalation-  

• Downward dog 
•  Tadasana
• Extended Arms
• Side stretch
• Surya Namaskar
• Twists

 

Resolution-

• Bridge
• Shavasana