Utkat!
I first taught this class about a year ago, to a "Cardio Yoga" class. The idea of the class was to get the heart-rate up while doing yoga, but still keep the focus on the breath and body awareness. This sequence fits in with that intention. There are a lot of Utkatasana (Chair Pose) variations and a lot of "Sun Breaths." If it gets too challenging back off a bit, if you want a bigger challenge, go deeper in the Chair sits.
Utkat!
There are two common ways to come into Utkatasana. One style has the big toes and ankles touching, legs squeezing together. The other brings the feet hip distance apart, knees lining up with the feet as you squat. Play around with both if you haven't before: see what works for you. Also, enjoy the other variations presented here. And... if you don't enjoy it, come back to the version that works for your body.
- Sukhasana (Easy Pose)
- Kapalabhati (Breath of Fire). Repeat twice, for a total of three rounds.
- Seated Sun Breaths
- Tadasana (Mountain Pose)
- Standing Sun Breaths
- Bring legs into Trikonasana (Triangle) stance
- Bend knee and straighten, arms in "T" position, repeat multiple times
- Trikonasana
- Repeat steps 7 and 8 other side
- Kaliasana (Goddess Pose)
- Sun Breaths in Kaliasana
- Prasarita Padotanasana (Standing Wide Angle Pose)
- Slight back bend after coming up
- Taking feet hip-width and slightly pigeon-toed, "sit" into Utkatasana and then straighten legs 12x
- Hold Utkatasana, three to five breaths
- Uttanasana (Standing Forward Fold Pose)
- Vinyasa to Virbhadrasana I (Warrior I)
- Tadasana
- Repeat steps 17 and 18, with other leg
- Uttanasana
- Utkatasana
- Parivrtta Utkatasana (Revolved Chair Pose). Repeat other side
- Vinyasa to Upavista Konasana (Seated Wide Angle Pose)
- Dandasana (Staff Pose)
- Paschimottanasana (Seated Foward Fold)
- Taking hands under knees, roll to standing
- Standing Sun Breaths
- Taking feet hip-width apart, "sit" into Utkatasana and then straighten legs 12x
- Hold Utkatasana
- Vinyasa to Tadasana
- Bringing big toes and heels together, knees touching, "sit" into Utkatasana and then straighten legs 12x
- Hold Utkatasana
- Tadasana
- Bring legs into Trikonasana stance
- Bend knee and straighten, arms in "T" position, repeat multiple times
- Trikonasana
- Repeat steps 35 and 36 other side
- Garudasana (Eagle Pose). Bend knees deeper and gently straighten, pulsing with breath between the two.
- Repeat other side
- Vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
- Pedal heels to release tension in legs in Adho Mukha Svanasana
- Ardha Salabhasana (Half Locust Pose). Repeat on other side
- Salabhasana (Locust Pose)
- Supta Matsyendrasana. Repeat other side
- Include any other cooling postures you may need
- Savasana