Tina V. of Yogini with a Twist

 I was poking through some of my favorite go-to blogs the other day, when I came across a sequence on Tina V.'s Yogini with a Twist. As I am known to get, I was instantly terribly excited, and asked if I could repost here. The obliging Ms. V gave the green light, and so, with more excitement, a guest post today from Tina V. of Yogini with a Twist.

As I will always point out, however, is you will probably get more out of it by going to the source. So, once again, your traffic un-savvy lady here will send you away... To here. Fly off then, my dear little sparrow, and enjoy the yug.

Yogini with a Twist

1. Begin with sitting [Note: I like to offer this period as the 'transition' from our outbound practice to our inbound practice, from the outside to the inside.]
2. Seated twist. Staying in the the twist with the shoulders down and turning the head to the opposite side stretching the neck.
3. Butterfly. Yin style baddha-konasana, long hold, 1-3 minutes.
4. Seated backbend
5. Transition to table for Cat Flow. Rounding the spine, scooping it out--move with breath.
6. Parighasana (Gate Pose). Pad the knees if necessary and allow for personal expression of the foot on the extended leg.
7. Adho Mukha Svanasana (Downward Facing Dog)to invigorate or Garbasana (Child's pose) to restore
8. Surya Namaskar (Sun Salutation A) x3
9. Utkatasana (Chair Pose)
10. Uttanasana (Forward Fold). Inhale, lengthen spine and look up if possible, exhale and step the right foot back for...
11. Easy Lunge
12. Right knee to the mat, top of the right foot resting. Let upper body hang heavy over the lunging leg, neck relaxes and head hangs heavy.
13. From easy lunge, with inhale, bring hands to the knee and lengthen the spine.
14. Twist by taking the right elbow to the outside of the left knee, palms pressing together and the shoulders pull back.
15. Release twist and with inhale step to the front.
16. Repeat on the other side.
17. Warrior Flow
18. Just like Sun A but from DD, step right foot forward and rise to Warrior I, open to Triangle Prep (so turn to face the left, arms reaching out shoulder height) and ride the reaching out of the right arm as the hand makes its way to ground (somewhere along the leg or the inside/outside of the foot). The top hand comes down on a exhale, so hands are framing front foot, step back to DD.
19. Repeat on the other side.
20. Vrksasana (Tree Pose) [Note: I like to offer eyes closed as an option for those who want to explore their inner balance, their ability to rely on personal trust and equilibrium]
21. Flow to Downward Facing Dog
22. One legged Downward Facing Dog
23. Knee to chest plank pose, holding for strength for several breaths then rest knee down for...
24. Kapotanasana (Pigeon Pose). Holding upright for about a minute, then folding forward.
25. Press back upright and move into DD allowing the blood flow to return to the hip.
26. Repeat on the other side.
27. Come down to seated.
28. Paschimottanasana (Forward Fold)
29. Dandasana (Staff Pose)Twist
30. Upward Facing Plank
31. Navasana (Boat) x3
32. Roll to back
33. Setu Bandhasana (Bridge Pose)
34. Inversion. [note: I suggest that students practice the inversion they are working on or feeling for that night.]
35. Supine Twist--Any variation
36. Savasana Meditation [note: We usually stay for 10-15 minutes]
37. Namaste