Vinyasa Sequence
This week's focus has been moving with an equal count inhale and exhale. For example, if you inhale to five counts to lift your arms above your head, you exhale to five counts to lower them back down. We worked to notice not just the more obvious parts of our body warming up, but also how our lungs can warm up and expand to hold more air and more efficiently move oxygen throughout the body. It is a slower practice and a more mindful practice.
I always appreciate feedback and have fun flowing!
- Meditation, focusing on equal length exhale to inhale, without forcing the breath or gasping for air
- Seated Sun Breaths
- Table top
- Cat/cow
- Downward Dog to Plank to Downward Dog
- Forward Fold
- 6 Sun Salutation As
- Forward fold longer hold, matching inhale to exhale in physical stillness (as opposed to movement based)
- Chair pose with Eagle arms
- Exhale elbows to or toward knees
- Inhale to life back to chair with Eagle arms
- Flow between 9-11 a few times, using belly strength
- Warrior III with Eagle arms
- Gently step back foot down (first onto ball, then onto heel) and raise arms for Warrior I
- Interlace hands behind back and exhale to fold
- Inhale to Warrior I
- Warrior II
- Peaceful Warrior
- Extended side angle
- Warrior II
- Float arms down, come into low lunge
- Bring foot in between hands back and into the air for Three Legged Dog
- Exhale knee to nose
- Inhale Three Legged Dog
- Flow between 23-24 a few times
- Place foot back in between hands
- Inhale to high lunge
- Exhale to high lunge twist
- Step forward to chair twist
- Inhale to chair pose
- Take opposite arm under for eagle arms in chair pose
- Repeat starting at step 10 with other side!
I always appreciate feedback and have fun flowing!
