Sunday, December 20, 2009

Last week's standing pose sequence for Level 2 classes

As I mentioned in the previous post, last week many of our classes included a standing poses vinyasa routine (a "flow" from one pose to another).   Instead of doing a pose on one side, coming up, and repeating on the second side as we often do in an Iyengar yoga class, we did one pose, moved into another, and another, etc.

The higher level classes had a slightly longer sequence than the Level 1 classes.   I'm including that longer sequence here.  The stick figure drawings are from the Free Yoga Stick Figures Facebook page.  

Start this sequence going to the right (i.e. triangle pose, turn right leg out).

Trikonasana -- Triangle pose

Ardha chandrasana -- Half moon pose

Parsvakonasana -- Side angle pose

Virabhadrasana 2 -- Warrior pose 2

Virabhadrasana 1 -- Warrior pose 1

Lunge to Parsvottanasana -- Side stretch pose

Parivrtta trikonasana -- Revolved triangle pose (i.e. if right leg forward, take LEFT hand down for intense twist)

Come back to Parsvottanasana.
Then Prasarita padottanasana -- Wide legs standing forward bend.

Turn legs to left, go to Triangle pose to left, and go through sequence again.   Or you might see what happens if you reverse the order of the poses.

Play with the sequence -- maybe change the order of the poses, and maybe add other poses such as Warrior pose 3 ("airplane pose"), Revolved side angle pose, Downward facing dog pose (possibly moving into more of a sun salutation sequence, including plank pose and upward facing dog pose).

This type of sequence is good for building stamina and strength, as well as flexibility.    Those of you who are more experienced may start working to hold the poses longer.  

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