Power Yoga Sequence
A sequence? But. But. But. A sequence hasn't graced these pages in months! Those of you who have been around for awhile might remember the good old days where I posted one of these guys *every single day*, which for the life of me I couldn't image doing now. I think I was unemployed then... Anyway, I haven't stopped teaching a new sequence every day, I just stopped posting them. So, for old times sake, here's a power yoga sequence:
- Begin on the back
- 5-10 minutes of core work (eagle crunches, leg lifts coordinated with breath; anything but sit-ups, which I am not a fan of)
- Gentle supine twist
- Roll to seated
- Set intention for class
- Table top
- Raise opposite arm and leg; repeat on other side
- Raise same arm and leg, stacking hips, for knee-down Balancing Half Moon (Ardha Chandrasana)
- Lower leg for side plank variation
- Take upper arm in big old circles in side plank
- Plank
- Vinyasa (using Cobra instead up up-dog, and with longer holds)
- Table top position
- Repeat steps 8-13
- Downward Facing Dog
- 5 Sun As
- 5 Sun Bs
- End last Sun B in Warrior I, open with an inhale to Warrior II, hold 5 cycles of breath
- Peaceful Warrior (back hand to back straightened leg), hold 5 cycles of breath
- Warrior II
- Standing Balancing Half Moon, hold 5 cycles of breath
- Revolved Balancing Half Moon, hold 5 cycles of breath
- Warrior III
- Standing Splits
- Tadasana, or Mountain Pose
- Sun B to Warrior I on other side
- Repeat steps 18-25 on other side
- Repeat 18-27, but as a flowing sequence, one breath per movement (should take between 30 seconds and a minute per side) on both sides
- Option: if class seems exhausted, stop here, otherwise, have them repeat again, but see if they can do it without instruction, listening to their breath instead of forever-talking instructor
- 5 minutes of balancing poses, calming the breath
- 5-10 minutes of cool down poses
- Savasana
