Long sequence.3: Moving from the Core

I did it! I did it! I came up with a ridiculously long sequence (that would need to be repeated on the other side of the body... see earlier posts for more info on this goal) that doesn't have its backbone in the Warriors. Huzzah! Challenge: complete.

If I do say so myself, this sequence is fantabulous. The focus is on moving from the core between poses. It creates an amazing core workout and also a lot of stabilization in the poses themselves. I balance better and the lower back doesn't get sore. Overall, I loved this guy.

Long sequence. 3: Moving from the Core

As you move from the core, imagine a string attached to your belly button. The string will pull you in the direction you are moving. For example, moving in Plank, the string pulls forward and backward. In the balancing postures, imagine your core being pulled in an arc, like a pendulum. This can help the movements be smoother, and less jerky. If at any point you find yourself substituting the core work for the lower back, take a Child's pose, and then come back into it when you can depend on core strength.
  1. Begin practice by lying facing down on the ground
  2. Inhale pushing yourself up to Plank
  3. In Plank, imagine your heels pushing back towards the ground
  4. Inhale, in Plank, coming onto tiptoes, shoulders forward of hands
  5. Move heels hack and forth, engaging core to keep torso in one plane
  6. Exhale to Adho Mukha Svanasana (Downward Facing Dog Pose)
  7. Pedal heels, warm up legs and hips
  8. Tadasana (Mountain Pose)
  9. Uttanasana (Standing Forward Fold)
  10. Step back to low lunge
  11. High lunge
  12. Inhale, raising arms up above head, exhale to lower. Continue with breath. Note: instead of holding the arms up by using the over-worked lower back, imagine that the core is being used to keep the arms moving and above head
  13. Ardha Chandrasana (Balancing Half Moon)
  14. Virabhadrasana III (Warrior III)
  15. Parivrtta Ardha Chandrasana (Revolved Balancing Half Moon)
  16. Move between Half Moon and Revolved Half Moon, using the core to pivot
  17. Step back to Low Lunge
  18. High lunge
  19. Interlock fingers behind torso for chest opener
  20. Parsvottanasana (Intense Stretch)
  21. Trikonasana (Triangle Pose)
  22. Parsvottanasana
  23. Parivrtta Trikonasana (Revolved Triangle Pose)
  24. Move between Triangle and Revolved Triangle, using the core to pivot
  25. Virabhadrasana II (Warrior II)
  26. Vinyasa to Tadasana
  27. Repeat steps 9-26
  28. Come down to seated
  29. Janu Sirsasana (Seated Head to Knee Pose)
  30. Upavishta Konasana (Seated Wide Angle Pose)
  31. Repeat steps 29 and 30 on other side
  32. Paschimottanasana (Seated Forward Fold)
  33. Halasana (Plow Pose)
  34. Setu Bandhasana (Bridge Pose)
  35. Supta Matsyendrasana (Reclined Twist). Repeat other side
  36. Savasana

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