Dance Yoga Dance!

Yoga Dance (c) is a popular noon day activity at Kripalu. Starting off with flowing stretches, the class eventually progresses into a free flow of unguided and guided movement. To try and write down a sequence from it would be like speed typing on caffeine pills. Not going to happen.


This sequence, then, has absolutely nothing to do with Yoga Dance, for those who have heard of it. Nor is it Yoga for Dancers (that can come later, perhaps). It's just a sequence that just doesn't know how to keep still. Yesterday's practice was all about stillness; today is about following the flow of prana, or energy, in your body in a movement-oriented way. So throw a shiny skirt (or basketball shorts) over your yoga pants. Today, we dancin'.

Dance Yoga Dance!

This kind of thing can't be forced. If you're feeling more chilled out today, this might not be the thing to jump into. In fact, you might just end up feeling like an ass. Either way, you might look like one. And, if so, send pictures. Cheers!

1. Sukhasana (Easy Pose)
2. Gentle twist to one side and the other
3. Head and neck rolls
4. Placing hands on knees, use the hands to "pull" the chest open towards the knees
5. Exhale, bring the chest back slightly behind the hips, making a C curve with the back
6. Flow between steps 4 and 5
7. Move onto stomach, hands by the chest
8. Taking 10 counts, come to Chaturanga Dandasana (Plank Pose)
9. Exhale, take 8 counts to lower back to the stomach
10. Inhale, take 8 counts to ride back to Chaturanga Dandasana
11. Kapalabhati pranayama (Breath of Fire)
12. Exhale, take 8 counts to lower to floor
13. Adho Mukha Svanasana (Downward Facing Dog Pose)
14. Pedal heels, bend and straigthen legs
15. Take one leg up into Three-legged Dog
16. Bring the foot of the raised leg towards the shoulder in a straight line (you will need to take edge of foot parallel to ceiling)
17. Move between steps 15 and 16 until very warm
18. Virabhadrasana I (Warrior I Pose)
19. Bend back knee towards ground, letting it hover right over floor, and return to straighten. Move between the two locations.
20. Yajnasana (Cross Pose)
21. Chaturanga Dandasana
22. Repeat steps 9-21, other side
23. Adho Mukha Svanasana
24. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
25. Move between steps 23 and 24, trying to let the head (as opposed to the chest) lead between 23 and 24; it may feel like you are slithering like a snake
26.  Adho Mukha Svanasana  
27. Supta Kapotanasana (Pigeon Pose). Slowly move torso like a wave (head, then chest, then stomach coming down) over leg, taking time to settle into Reclined Pigeon
28. Repeat other side
29. Setu Bandhasana (Bridge Pose) raises. Lower and raise torso with breath
30. Hold Setu Bandhasana
31. Ananda Balasana (Happy Baby Pose). Rock gently side to side
32. Taking hands under knees, roll back and forth along spine
33. Supta Matsyendrasana (Reclined Twist). Repeat other side
34. Savasana