Ken M. of alleyCat Yoga .1
Today's sequence comes from our first guest blogger. Huzzah!
Our first guest is Ken McRae, the director of alleyCat Yoga in downtown Columbia, Missouri. Here's a picture of Ken:
Ken also leads Yoga retreats all over the world, which officially makes me jealous. The main website to look into his retreats is: Glöbal Yoga Journeys If you happen to live or be visiting the Columbia area, you should also check out his studio's site at alleyCat Yoga (or call, for the vocally-friendly, at 573-289-3007).
So, I'm sort of flying by the seat of my pants, as the saying goes, but have figured out a methodology for guest bloggers. I will absolutely, positutely not alter anything in the sequence. If they put a headstand after Natarajasana (Dancer's Pose), I'm figuring they thought of a pretty darn interesting transition to get there, and it's going in. The way I figure it, who am I to judge the way someone leads a class? The only thing I will do for the sequence is keep it in the standard format of Sanskrit and then the most common English translation. Besides that, this is pretty much unchanged. I mean, I'll keep the font standard, too, but you get the idea.
As noted, I hope to have lots of yogis and yoginis contribute, as I think everyone will learn something about themselves and/or their students. Keep 'um coming, folks!
Ken's Sequence
1. Setu Bandhasana (Supported Bridge)
2. Ardha Pavana Muktasana (Half Wind Relieving Pose)
3. Pavana Muktasana (Wind Relieving Pose)
4. Ardha Jathara Parivartanasana (Crocodile Twist Pose)
5. Supta Hasta Padangustasana (Reclined Hand to Toe Pose)
6. Anantasana (Eternal One Pose)
7. Supta Parsva Trikonasana (Reclined Revolved Triangle)
8. Pause and repeat on left
9. Bhujangasana variation (Sphinx Pose)
10. Cat / Cow / Donkey Leg Curls
11. Kapotasana (Pigeon Pose)
12. Ardha Matsyendrasana (Bent Leg Spinal Twist Pose)
13. Adho Muka Svanasana (Downward Facing Dog Pose)
14. Repeat on left side
15. Supta Virasana (Reclined Hero Pose)
16. Ustrasana (Camel Pose)
17. Bharadvajasana (Spiraling Twist Pose), use cushion
18. Lunge series. Repeat on other leg.
19. Parighasana (Gate Pose)
20. Kapotasana (Pigeon Pose)
21. Ardha Matsyendrasana (Bent Leg Spinal Twist Pose)
22. Adho Muka Svanasana (Downward Facing Dog)
23. Repeat on left
24. Urdhva Muka Svanasana (Upward Facing Dog Pose)
25. Virahabadrasana I (Warrior I Pose)
26. Virahabadrasana II (Warrior II Pose)
27. Parsva Konasana (Side Angle Pose)
28. Parivritta Parsva Konasana (Revolved Side Angle Pose) or Praying Twist
29. Reverse Direction
30. Kaliasana (Goddess Warrior Pose)
31. Repeat on left side
32. Prasarita Padottanasana (Wide Leg Forward bend Pose)
33. Baddha Konasana (Bound Angle Pose)
34. Ankle Over Knee to Chest
35. Janu Sirsasana II (Chin to Knee II Pose)
36. Parsva Janu Sirsasana (Revolved Head to Knee Pose)
37. Pause
38. Trianga Mukhaikapada Paschimottanasana (Three Limb Forwardbend Pose), use cushion
39. Pause
40. Ardha Matsyendrasana (Bent Leg Spinal Twist Pose)
41. Repeat on left
42. Ardha Sarvangasana (Half Shoulderstand Pose)
43. Matsyasana (Fish Pose)
44. Makarasana (Crocodile Pose)
45. Garbasana (Child’s Pose)
46. Savasana (Corpse Pose)
47. Sukasana (Easy Pose)