For Blog Writers Who Type Too Much

In yoga classes and my own private practice, I've been noticing lately how good arm and wrist twisting/opening  poses feel. Gomukhasana, heavy on the mmmmm.

I didn't throw any in the sequence, because I couldn't even attempt to explain without pictures, but playing around with yoga ties in between your hands can be really lovely. Holding the tie, move it behind your back, in front, side to side, figure eight... the yoga is your oyster. Totally unrelated: what does that saying actually mean? Like, the world is yours to devour, like an oyster (not speaking from experience, I'm a veggie, but just a conjecture)? Or... the world can be opened, to find surprises?

Anyway, back to ties. Even if you have freakishly long arms (i.e., me), try using a tie. Or, given the new changes in the weather in the Northeast US, maybe a warm scarf. I'm wearing a tanktop, a tshirt, a long sleeve, a vest, a hooded jacket, and a warm hat. I refuse to turn on the heat before November!

Stay warm kids, and keep the sequences coming.

For Blog Writers Who Type Too Much

For a sequence that works with the arms and wrists, don't get too "wrapped up" in what your extremities look like. By that, I mean don't worry too much if this hand reaches the other, or whichever body part, if it compromising the integrity of the spine. Remember that spinal health is one of the most important physical benefits of yoga, not reverse prayer hands on your back.

  1. Vajrasana (Diamond Pose)
  2. Take your arms parallel to the floor directly in front of you. Flex at the wrist and rotate arms. Pause. Circle wrist. Flex wrist forward and back.
  3. Tadasana (Mountain Pose)
  4. Begin a "swimming" warmup. Allow whole body to naturally follow movements of arms. Taking a wide stance, begin breaststoke arms.
  5. Forward crawl arms
  6. Backstroke arms
  7. Doggy paddle (kidding)
  8. Ardha Chandrasana (Half Moon Pose) Side Stretch. *In Kripalu and Bikram yoga, Ardha Chandrasana is the pose where from Tadasana you bring both arms overhead and to one side.
  9. Repeat other side
  10. Tadasana
  11. Taking a wide stance, allow your arms to swing side to side like empty coatsleeves. Twist your torso as you swing.
  12. Begin Hara breath, saying "Ha!" as you twist
  13. Come to stillness
  14. Standing Yoga Mudra (Seal of Yoga), clasping arms behind back as you fold forward
  15. Slight backbend with Yoga Mudra arms
  16. Garudasana (Eagle Pose)
  17. Virabhadrasana III (Warrior III Pose)
  18. Natarajasana (Dancer's Pose)
  19. Repeat 16-18 with other leg
  20. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog Pose)
  21. Lift and lower fingers
  22. Vinyasa to Adho Mukha Svanasana. Bend one arm and then the other. Bend one knee and then the other. Hold for ten breaths, moving
  23. Vinyasa to Adho Mukha Svanasana to hold
  24. Jump to Bakasana (Crow Pose)
  25. Chaturanga Dandasana (Plank Pose)
  26. Ardha Salabasana (Half Locust Pose). Repeat other side
  27. Salabasana (Locust Pose)
  28. Navasana (Boat Pose) on stomach, hands interlocked behind lower back, using arms to help lift chest
  29. Garbasana (Child's Pose)
  30. Pasasana (Noose Pose). Repeat
  31. Upavistha Konasana (Seated Wide Angle Pose)
  32. Kurmunasana (Tortoise Pose)
  33. Baddha Konasana (Cobbler's Pose)
  34. Gomukhasana (Face of Light Pose). Repeat other side
  35. While seated, roll, bend and flex wrists
  36. Marichyasana III (Marichi's Twist)
  37. Savasana (Corpse Pose)

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