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TINIERTINA's Photo TINIERTINA Posts: 5,004
7/31/11 11:29 A

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After about ten tweaks in the intervening months (and a few "yoga injuries"), this is how the sequence is now:


Hold the following poses 3 full mindful breaths each, unless otherwise indicated:

Using your left leg to go back:

Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Standing Split
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Virabhadrasana I - 5 mindful breaths
Parsvottanasana with Head to Knee - ½ mindful breath
Ardha Chandrasana (low block) - hold for 4 –5 breaths
Parsvottanasana - ½ mindful breath each forward and back
Virabhadrasana III - Hold for 5 mindful Breaths
Parsvottanasana - 2 mindful breaths each forward and back
Lunge with Backbend – Hold for 5 mindful breaths

Anjaneyasana – Hold for 3 mindful breaths
Anjaneyasana with Pigeon – Hold for 3 mindful breaths
Release the bind
Windmill to
Phalakasana - Hold for 3 mindful Breaths
Chaturanga Dandasana - Hold for 3 mindful Breaths
Urdhva Mukha Svanasana - Hold for 3 mindful Breaths

Uttanasana

Phalakasana
Phalakasana with Right Leg Lifted
Phalakasana
Phalakasana with Left Leg Lifted

Uttanasana


Then, Facing Left:

Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands in Reverse Prayer Mudra or grab
your elbows

Using your Right leg to go back:


Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Standing Split
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath Virabhadrasana I - 5 mindful breaths each forward and back
Parsvottanasana with Head to Knee - ½ mindful breath
Ardha Chandrasana (low block)
Parsvottanasana - ½ mindful breath each forward and back
Virabhadrasana III
Parsvottanasana - 2 mindful breaths each forward and back
Lunge with Backbend – Hold for 5 mindful breaths
Anjaneyasana – Hold for 3 mindful breaths

Anjaneyasana with Pigeon – Hold for 3 mindful breaths
Release the bind
Windmill to
Phalakasana - Hold for 3 mindful Breaths
Chaturanga Dandasana - Hold for 3 mindful Breaths
Urdhva Mukha Svanasana - Hold for 3 mindful Breaths
Uttanasana

Phalakasana
Phalakasana with Left Leg Lifted
Phalakasana
Phalakasana with Right Leg Lifted

Uttanasana

Then, Facing Right:

Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands in Reverse Prayer Mudra or grab your elbows

OPTIONAL III. Sequence Choice (3):

Kakasana

Do 2x - 3x - (Hold 3 Breaths Each):

Malasana
Kakasana - Using mula bandha and uddiyana bandha
Malasana
Uttanasana with wrist release


I can barely do OPTIONAL III twice in succession, many times not holding as much as 3 breaths; and I have been practicing yoga regularly for over 4 years, though not every day ...
I also walk, dance and ... as the name implies, swim ... lol



Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

My blog is at tiniertina.wordpress.com/ (topics vary; words are the most important things)

Now 103 pounds less than at age 24–w/o surgery!
TINIERTINA's Photo TINIERTINA Posts: 5,004
9/23/10 7:17 A

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Much more advanced intermediate than me (or advanced slow flow practitioner) could build thusly:

Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands on floor
Tripod position for arms
If head reaches floor (or very thinnest of blankets atop floor)
Wide legged tripod headstand
Lower legs to Prasarita Padotanasana forward bend
Balasana (child's pose) 3 or 4 breaths

Hey, I'm having fun with this ...

[Translates to: it isn't rocket science]



Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

My blog is at tiniertina.wordpress.com/ (topics vary; words are the most important things)

Now 103 pounds less than at age 24–w/o surgery!
TINIERTINA's Photo TINIERTINA Posts: 5,004
9/22/10 11:32 P

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This is @ early-intermediate level slow flow vinyasa

I do this one all the time.

(You have to have warmed up first with bends and sun salutes, etc.)

Hold each of the following poses 3 full mindful* breaths each unless otherwise indicated:

Abbreviated Moonrise Salutation:

Using your left leg to go back:

Parsvottanasana w/ backbend, arms overhead
Lunge with Backbend
Parsvottanasana with Head to Knee


With left leg in front:

Parsvottanasana
Standing Split
Ardha Chandrasana
Parsvottanasana
Virabhadrasana III
Parsvottanasana
Uttanasana

Then, Facing Left:

Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands in Reverse Prayer Mudra or grab your elbows

Using your right leg to go back:

Parsvottanasana w/ backbend, arms overhead
Lunge with Backbend
Parsvottanasana with Head to Knee

Abbreviated Moonrise Salutation (cont‘d):

With left leg in front:

Parsvottanasana
Standing Split
Ardha Chandrasana (low block)
Parsvottanasana
Virabhadrasana III
Parsvottanasana
Uttanasana

Then, Facing Right:
Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands in Reverse Prayer Mudra or grab your elbows

Malasana
Kakasana - Use mula bandha and uddiyana bandha -
Malasana
Uttanasana with wrist release

* mindful means slow in my case ...





Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

My blog is at tiniertina.wordpress.com/ (topics vary; words are the most important things)

Now 103 pounds less than at age 24–w/o surgery!
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