- Start in a comfortable seated position, drawing the length of the spine upwards, leaning shoulders down and bring the palms into prayer position.
- Chant ‘OM” 6 times, bringing the mind/body to present moment.
- Bhastrika Pranayama - Do 1 cycle with 8 breaths.
- Start with Neck Rolls – Inhale, look up; Exhale, look down, repeat 6 times.
- Standing Postures - Back Bends & Forward Bends / Dynamic / 10 times - Stand tall, place hands in prayer pose. Inhale, extend hands to sky; Exhale, bend forward; repeat 10 times.
- Spinal Twist / Dynamic - Keep hands in front of chest; Inhale,Exhale, twist to right side; Inhale back to center and Exhale to left side; repeat 4 times into each side.
- Standing Vinyasa Sequence - 1
- Tadasana / Simple Standing
- Hands Extended / Urdhva Hastasana - Extend both hands to sky
- Forward Bend / Uttanasana - Inhale, left hands ; Exhale, fold down.
- Low Lunge / Right foot / Ashwa Sanchalasana - Inhale, extend right leg back, keep hands beside left foot.
- Back to - Forward Bend
- Back to - Hands extended
- Tadasana
- Repeat on Left side.
- Next, Add Low Lunge / Anjaneyasana - Add Low Lunge after Ashwa Sanchalasana.
- Standing Vinyasa Sequence - 2
- Tadasana / Simple Standing
- Hands Extended / Urdhva Hastasana - Extend both hands to sky
- Forward Bend / Uttanasana - Inhale, left hands ; Exhale, fold down.
- Downward Dog / Adho Mukha Shvanasana - Step both feet back, stretch both legs strongly, hold for 6 breaths.
- Abdominal Movements in Down Dog - In Down Dog; Inhale, extend right leg; exhale, pull knee inside; repeat 6 times.
- Come back to Standing.
- Repeat on Left side.
- Seated Postures - Dynamic Bound Angle Pose/ Baddha Konasana - Sit tall, soles of feet touching, place elbows on inner thighs; Inhale, bend forward; Exhale, rise up, pulling thighs in and knees up; repeat 8 times.
- Forward Bend/ Head to knee pose / Janu Shirsasana - Sit tall, place left foot on inner right thigh; Inhale, raise hands to sky; Exhale, bend forward; repeat 5 times. Then, stay into the Forward Bend for 8 - 10 breaths. Repeat with left foot folded inside.
- Supine Postures - Leg Raises / Alternate Leg - Lie down; bring knees in, rest feet on the ground; Inhale, Exhale and lift right leg to sky; repeat 8 times. Then, repeat with left leg.
- Leg Raises / Both Legs - Repeat above movement with both legs.
- Shavasana for 8 - 10 minutes
- End practice with "Om" chanting.
No comments:
Post a Comment