Lungealicious

I love my lunges. It's helpful to do Sun Salutations or Vinyasa in between switching legs; when I work on the hips, hamstrings, and quads (like lunges do so very well) I want to be really warm for it. Otherwise... owie. For this sequence, then, you'll see lots of Vinyasa's, and expect it to be a good and sweaty practice.

As a general note, if something in the sequence needs to be better parsed out or explained better, please let me know. Sometimes, something might make perfect sense in my head... but the buck stops there. I appreciate the feedback, for sure.

Lungealicious

In these lunges, work on squaring the hips. As with any heat-building practice, keep your Ujayyi breath strong and focused. Play around with the lift of the heel in relation to the ground. The angle of the heel greatly affects the location of the stretch.

1. Vajrasana (Diamond Pose)
2. Begin Dirgha Pranayama (Thee-part breath) by breathing directly below the navel
3. Continue Dirgha by breathing directly below the diaphram
4. Finally, breathe into the heart space
5. Combine Steps 2-4 for Dirgha breath
6. Eka Pada Sirsasana variation (Foot Behind Head Pose); Stopping when leg is in front of chest, one arm around knee to shin, one hand to foot, rock bent leg side to side
7. Repeat other leg
8. 3-5 Surya Namaskar repetitions (Sun Salutations)
9. Surya Namaskar, including a knee-down low lunge, both legs
10. Continue Vinayasa, including a knee-up high lunge, both legs
11. Vinayasa, including knee-up high lunge to Virabhadrasana I (Warrior I Pose), both legs
12. Vinayasa, including knee-up high lunge to Virabhadrasana I to Virabhadrasana II (Warrior II Pose), both legs
13. Vinyasa, including all in Step 12, adding Trikonasana (Triangle Pose), both sides
14. Repeat Step 13, holding lunges through Trikonasana for three to five breaths
15. From Trikonasana come into Parsvakonasana (Extended Side Angle Pose)
16. Trikonasana
17. Prasarita Padottanasana (Standing Wide Angle Forward Fold Pose)
18. Repeat 15-17 other side
    
19. Janu Sirsasana (Head to Knee Pose), both sides
20. Upavistha Konasana (Seated Angle Pose)
    
21. Baddha Konasana (Cobber's Pose)
22. Navasana (Boat, on stomach). Repeat, changing arm placement.
    
23. Dhanurasana (Bow Pose)
24. Gentle Twist
25. Savasana