Ken. M of alleyCat Yoga.2

Today, we have another sequence from Ken McRae of alleyCat Yoga of Columbia, Missouri. Ken is off on a Global Yoga Journey right now (and for the next 45 days!), but sent this on to me before he left.

Ken writes: "For the past 4 years I lead a 21 day sunrise yoga class. Folks (always sold out at 32 students) sign up for the whole series ($154) and we meet every day for 21 days at 6 am for a 1.25 hour class... The sequence [is] intended to be more energizing to start the day. At 6 am the outside temperature in August here in Missouri is sometimes 80 degrees. Its the perfect way to start the day. The first Sunday we have a guided iRest yoga nidra instead of the practice and the second Sunday we have a kirtan lead by alleyCat teacher Lynn Maloney (also a former Kripalu resident). On the last Sunday we have a light ceremony after the practice and I take everyone out for breakfast. Its THE yoga event of the year."

If you live around that part of the world, check back later next year, and, from the sound of it, get in line early. I love early morning classes, and am sad that the studio I train doesn't have classes earlier than 9am. If you can't wait, check out his Global Yoga Journey's website, and take a yoga trip 'round the world.

Ken M. of alleyCat Yoga.2

  1. Baddha Konasana (Bound Angle Pose)
  2. Ardha Matsyendrasana (Spinal Twist Pose)
  3. Pavana Muktasana (Wind Relieving Pose)
  4. Ardha Jathara Parivartanasana (Crocodile Twist Pose)
  5. Supta Hasta Padangustasana (Reclined Hand to Toe Pose)
  6. Anantasana (Eternal One Pose)  
  7. Urdhva Mukha Navasana (Upward Facing Boat Pose)
  8. Janu Sirsasana II (Chin to Knee II Pose)  
  9. Parivritta Janu Sirsasana (Revolved Head To Knee Pose)
  10. Ardha Sarvangasana (Half Shoulderstand Pose)
  11. Matsyasana (Fish Pose)  
  12. Sphinx 
  13. Cat / Dog / Donkey Kicks
  14. Urdhva Muka Svanasana (Upward Facing Dog Pose)
  15. Bharadvajasana (Spiraling Twist Pose) 
  16. Lunge Series
  17. Hanumanasana (Yoga Splits Pose)
  18. Parighasana (Gate Pose)
  19. Kapotasana (Pigeon Pose)
  20. Ardha Matsyendrasana (Spinal Twist Pose)
  21. Adho Muka Svanasana (Downward Facing Dog Pose)
  22. Vasisthasana (Side Plank Pose)
  23. Ustrasana (Camel Pose)
  24. Parivritta Parsva Konasana (Revolved Side Angle Pose)
  25. Virahabadrasana (Forward Warrior Pose)
  26. Virahabadrasana II (Side Warrior Pose)
  27. Parsva Konasana (Side Angle Pose)
  28. Parivritta Parsva Konasana (Revolved Side Angle Pose)
  29. Ardha Chandrasana (Balancing Half Moon Pose)
  30. Tadasana (Mountain Pose)
  31. Ardha Chandrasana (Half Moon Pose)
  32. Utkatasana (Chair Pose)
  33. Garudasana (Eagle Pose)
  34. Kaliasana (Goddess Warrior Pose)
  35. Uttanasana (Forward Fold Pose)
  36. Bakasana (Crane Pose)  
  37. Kurmasana (Turtle Pose)
  38. Paschimottanasana (Seated Forward Fold Pose)
  39. Garbasana  (Child Pose)
  40. Savasana (Corpse Pose)
  41. Sukasana (Easy Pose) 
  42. Meditation

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