Guest Sequence: Lisa of Rohtopia.com
Today I am posting an amazing guest sequence by Lisa. She sent it to me in two formats: step by step (pose by pose) and with detailed instructions. If you are interested in seeing the detailed instructions, please comment here or send me a line at thejoyofyogabook at gmail dot com. We'll start off with a brief bio and below that her amazing sequence. I hope you enjoy it!
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| Image from Lisa's website: Rohtopia.com |
Lisa was introduced to yoga in Thailand
in 2001 and then dipped into numerous yoga styles such as Anusara,
Asthanga, Bikram, Kundalini and Iyengar before completing a classic
Hatha Teacher Training in Australia in 2010. Her
classes vary from gentle, slow paced Yin Yoga to more vigorous, faster
paced Vinyasa Sequences with inversions and balances weaved into.
With freediving being her 2nd passion, she is very aware of the power of
breath and often adds some pranayama (breathing exercises) as well as
specific asanas (poses) to classes - perfect for scuba and free divers
to extend bottom times and feel even more relaxed in the water, and
everyone who wants to be able to control their stress levels in everyday
life, be it at work or home.
Lisa is also the creator of www.rohtopia.com where she shares her love for raw vegan foods and natural lifestyle. So
far, she has presented raw foods in Thailand, Australia, Austria,
Canada, and Honduras, and her raw videos have gained worldwide
attention. Rohtopia.com is stacked with many free recipes for you to test & enjoy as well as several recipe books available for immediate download. Lisa is bookable for holistic health coaching, raw food & yoga workshops and events via www.Rohtopia.com.
LET THE SUNSHINE IN
75 minute sequence. Intermediate
Sukhasana - Easy Cross legged Position
Anjali Mudra
Focus on Diaphragmatic Breath
Set Intention
Tune In: Aum x 3
Arm circles x 3
Arm circle with twist to right
Other side.
Inhale, exhale stretch interlaced fingers forward, rounding the back
Inhale arms up, exhale lean over to your right, feeling a stretch on your left.
Other side.
Squat, Anjali mudra.
Uttanasana - Standing Forward Bend.
Tadasana - Mountain.
Vrksasana - Tree.
Other side.
Uttanasana
Tadasana
Right leg steps back.
High lunge.
Virabhadrasana III - Warrior III.
Ardha Chandrasana - Half Moon.
Virabhadrasana II - Warrior II.
Parivrtta Virabhadrasana - Dancing Warrior.
Parsvakonasana - Side Angle Pose.
Utthita Trikonasana - Extended Triangle Pose.
Padottanasana - Wide Angle Forward Bend.
Salamba Sirsasana II - Triangle Headstand
Padottanasana
Tadasana.
Other side.
(Padottanasana with hands clasped behind you, aiming towards the ground).
Tadasana.
Uttanasana
Kumbhakasana - Plank
Vasisthasana - Side Plank
other side
Adho Mukha Svanasana - Downward Facing Dog -
Tri Pada Adho Mukha Svasana - Three Legged Dog, right leg up
Camatkarasana - Wild Thing
Kumbhakasana
(Knees on ground)
Chaturanga
Bhujangasana - Cobra
Adho Mukha Svanasana
Tri Pada Adho Mukha Svasana - left leg up
Camatkarasana
Kumbhakasana
(Knees on ground)
Utthita Balasana - Extended Child
Adho Mukha Svanasana
Uttanasana
Tadasana
Uttanasana
Kumbhakasana
Chaturanga
Urdhva Mukha Svanasana - Upward Facing Dog
Adho Mukha Svanasana
Tri Pada Adho Mukha Svasana - right leg up
Eka Pada Rajakapotasana - One Legged Pigeon
Fold forward
Adho Mukha Svasana
Tri Pada Adho Mukha Svasana - left leg up
Eka Pada Rajakapotasana
Fold forward
Adho Mukha Svasana
Sukhasana
Dhandasana - Staff Pose
Pashimottasana - Seated Forward Bend
Akarna dhanurasana - Bow shooting pose, bend right leg
Ardha Baddha Paschimottanasana - Half Bound Lotus Seated Forward Bend
Dhandasana
Navasana - Boat
Canoe
Navasana
Canoe
Navasana
Paripurna Navasana - Full Boat
grab toes
roll back
Ananda Balasana - Happy Baby
Setu Bandha Sarvangasana - Bridge, hands clasped behind back
Setu Bandha Sarvangasana - Bridge, hands on small of back
Supta Baddha Konasana - Reclining Goddess
Urdhva Dhanurasana - Full Wheel
Urdhva Dhanurasana
Eka Pada Urdhva Dhanurasana - one leg up, lower down, other leg up
Hug knees in, let go of left leg.
Pavanmuktasana - Wind removing pose
other leg
both legs
Sarvangasana - Shoulderstand
Halasana - Plow
Sarvangasana
Matsyasana - Fish
squeeze knees in
Savasana - Corpse
Yoga Nidra - move focus from one body part to the next
Sukhasana
Anjali Mudra
Remember intention
Tune out: Shanti x3
Sukhasana - Easy Cross legged Position
Anjali Mudra
Focus on Diaphragmatic Breath
Set Intention
Tune In: Aum x 3
Arm circles x 3
Arm circle with twist to right
Other side.
Inhale, exhale stretch interlaced fingers forward, rounding the back
Inhale arms up, exhale lean over to your right, feeling a stretch on your left.
Other side.
Squat, Anjali mudra.
Uttanasana - Standing Forward Bend.
Tadasana - Mountain.
Vrksasana - Tree.
Other side.
Uttanasana
Tadasana
Right leg steps back.
High lunge.
Virabhadrasana III - Warrior III.
Ardha Chandrasana - Half Moon.
Virabhadrasana II - Warrior II.
Parivrtta Virabhadrasana - Dancing Warrior.
Parsvakonasana - Side Angle Pose.
Utthita Trikonasana - Extended Triangle Pose.
Padottanasana - Wide Angle Forward Bend.
Salamba Sirsasana II - Triangle Headstand
Padottanasana
Tadasana.
Other side.
(Padottanasana with hands clasped behind you, aiming towards the ground).
Tadasana.
Uttanasana
Kumbhakasana - Plank
Vasisthasana - Side Plank
other side
Adho Mukha Svanasana - Downward Facing Dog -
Tri Pada Adho Mukha Svasana - Three Legged Dog, right leg up
Camatkarasana - Wild Thing
Kumbhakasana
(Knees on ground)
Chaturanga
Bhujangasana - Cobra
Adho Mukha Svanasana
Tri Pada Adho Mukha Svasana - left leg up
Camatkarasana
Kumbhakasana
(Knees on ground)
Utthita Balasana - Extended Child
Adho Mukha Svanasana
Uttanasana
Tadasana
Uttanasana
Kumbhakasana
Chaturanga
Urdhva Mukha Svanasana - Upward Facing Dog
Adho Mukha Svanasana
Tri Pada Adho Mukha Svasana - right leg up
Eka Pada Rajakapotasana - One Legged Pigeon
Fold forward
Adho Mukha Svasana
Tri Pada Adho Mukha Svasana - left leg up
Eka Pada Rajakapotasana
Fold forward
Adho Mukha Svasana
Sukhasana
Dhandasana - Staff Pose
Pashimottasana - Seated Forward Bend
Akarna dhanurasana - Bow shooting pose, bend right leg
Ardha Baddha Paschimottanasana - Half Bound Lotus Seated Forward Bend
Dhandasana
Navasana - Boat
Canoe
Navasana
Canoe
Navasana
Paripurna Navasana - Full Boat
grab toes
roll back
Ananda Balasana - Happy Baby
Setu Bandha Sarvangasana - Bridge, hands clasped behind back
Setu Bandha Sarvangasana - Bridge, hands on small of back
Supta Baddha Konasana - Reclining Goddess
Urdhva Dhanurasana - Full Wheel
Urdhva Dhanurasana
Eka Pada Urdhva Dhanurasana - one leg up, lower down, other leg up
Hug knees in, let go of left leg.
Pavanmuktasana - Wind removing pose
other leg
both legs
Sarvangasana - Shoulderstand
Halasana - Plow
Sarvangasana
Matsyasana - Fish
squeeze knees in
Savasana - Corpse
Yoga Nidra - move focus from one body part to the next
Sukhasana
Anjali Mudra
Remember intention
Tune out: Shanti x3