Power Yoga FLOW Yoga Flow 50 Saturday class PROPS – blocks by abstraks

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									Yoga Flow 50 (Saturday class)

PROPS – blocks, thick mats for knees
FOCUS FOR THIS PRACTICE: Finding a balance of giving! Cultivating “karma yoga” by
practicing giving without attachment. Being aware that giving enough to ourselves will allow us to
give generously outwardly without feeling drained or resentful.

    1. child’s pose > noticing and employing Ujjayi breath > child’s pose flow,
       inhaling forward/up, exhaling back/down (moving in and out of child’s pose to
       plank, intentionally with the breath, optionally adding a chaturanga pushup) >
       downdog, bicycle heels > inhale plank > exhale knees plank, chaturanga >
       inhale cobra > exhale downdog > all fours > hip circles > downdog >
    2. inhale look forward, exhale uttanasana > inhale lift > exhale uttanasana >
       inhale tadasana > exhale uttanasana > inhale lift > exhale chaturanga >
       inhale updog > exhale downdog > (REPEAT)

    3. inhale look forward, exhale uttanasana > inhale lift > exhale uttanasana >
       inhale utkatasana > exhale uttanasana > inhale lift > exhale SERIES >
       inhale left leg high > exhale step left foot > inhale warrior ONE > exhale
       SERIES > inhale right leg high > exhale step right foot > inhale warrior
       ONE > exhale SERIES > (REPEAT x2, 1 breath per movement)

    4. exhale stepping forward left > inhale runner’s lunge (keep hands down, slightly
       lift the chest) > exhale, straight leg lunge, lifting toes > walk hands and turn
       feet to straddle, pointing toes out > exhale, fold > inhale lift > exhale fold >
       inhale hands to hips and rise > sunflowers and moonflowers > dive
       forward > walk hands and feet right > inhale runner’s lunge (keep hands
       down, slightly lift the chest) > exhale, straight leg lunge, lifting toes > hands
       down, step back to downdog

    5. SERIES > knee side planks > full side planks > side plank flow, LIFTING
       HIPS to work oblique > downdog > step forward left, inhale warrior ONE >
       exhale hands down, walking hands/feet right to straddle > turn toes in
       slightly, parallel outer feet > inhale lift > exhale, fan pose > inhale hands to
       hips and rise > chest opener > wide leg forward fold > walk hands/feet
       right > inhale lunge > exhale hands down > SERIES > downdog

    6. exhale uttanasana > inhale lift > exhale fold > inhale utkatasana > flow,
       lifting alternate knees in standing
    7. inhale tadasana > exhale uttanasana > inhale lift > exhale SERIES > left
       leg 3 legged downdog > left leg dynamic sunbird x4 (pulling knee to nose and
       using the belly to press back to 3 legged downdog) > exhale, step left foot between
       hands > inhale to warrior ONE (cactus arms first, engaging shoulders down the
       back) > exhale warrior TWO > inhale reverse warrior > exhale trikonasana
       > inhale reverse triangle > exhale SERIES
8. right leg 3 legged downdog > right leg dynamic sunbird x4 (pulling knee to
   nose and using the belly to press back to 3 legged downdog) > exhale, step right
   foot between hands > inhale to warrior ONE (cactus arms first, engaging
   shoulders down the back) > exhale warrior TWO > inhale reverse warrior >
   exhale trikonasana > inhale reverse triangle > exhale SERIES

9. downdog > exhale left foot forward, dropping right knee > inhale lunge >
   prayer twisting lunge > pigeon > half frog pigeon > downdog > step up left,
   high lunge, prayer hands > warrior THREE > high lunge > hands down,
   downdog > SERIES

10. step forward right, drop left knee, inhale lunge > prayer twisting lunge >
    pigeon > half frog pigeon > downdog > step up right, high lunge, prayer
    hands > warrior THREE > high lunge > hands down, downdog

11. exhale uttanasana > inhale lift > exhale fold > inhale tadasana > TREE

12. inhale tadasana > exhale uttanasana > inhale lift > exhale fold > downdog
    > left leg 3 legged downdog, open hip > downdog > right leg 3 legged
    downdog, open hip > downdog > step through to seated

13. bridge flow (feeling focus in the core) > Baddha Konasana > bridge flow, lifting
    alternate legs > Baddha Konasana slow crunches (inhale lift, exhale lower) >
    roll to navasana > all fours > downdog > plank > locust x2 > jungle cat
    stretch (press tailbone back, stretch chest and lats) > child’s pose with lateral
    flexion

14. all fours, set a hip down to seated > bound angle > staff, seated forward
    bend > wide leg seated forward bend > side stretches > Turkish twist
15. easy seated pose > snake breath, close eyes, roll onto back
16. SUPINE COOLDOWN (fanned knees with arms overhead, leg stretches,
    cradle the baby, dead bug, supine hand to big toe, ankle rolls, nose to
    knee with flex and point, windshield wiper knees)

17. CORPSE, SHAVASANA

								
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