Sit in virasana – lean back to lengthen fronts of thighs
Adho mukha svanasana – slightly bend left leg, sink right heel. Switch.
Adho mukha svanasana – lift one leg, then the other. Plank and life one foot, then the other
Ardha Navasana
Paripurna Navasana
supta padangustasana
Leg lifts
Virabhadrasana II
Virabhadrasana I
Virabhadrasana III
Malasana on a chair with blocks under feet
Sirsasana
Salamba Sarvangasana
supta baddha konasana
Savasana
Author: pamlindbergyoga
Sequence for the week ending 7/18/2021
Sit in virasana – twist right and left
Adho mukha svanasana – bend left knee slightly/sink right heel. Switch
Lift right leg, lift left leg. Plank, lift right leg, lift left leg
Abdominal actions (lift pelvic floor, draw abdomin in with a visualization of moving hipbone to hipbone) while on back, knees bent feet on floor. Lift one foot just enough to slip a piece of paper underneath.
Abdominal actions – lift head and shoulders off floor and reach right hand to tap right shin, left had to tap left shin. Go back and forth 20 times
Paripurna Navasana
Malasana
Sit on chair with hands in the air. Stand up from chair with hands in the air. Do it again with the shins crossed.
Vinyasa – tadasana, uttanasana, malasana, paripurna navasana, malassana, uttanasana, tadasana to the chair. Then to three blankets, two blankets, one blanket, floor.
Virabhadrasana 1
Adha Chandrasana
Sirsasana
Salamba sarvangasana
Savasana
Sequence for the week ending 7/11/2021
Swastikasana
Supta tadasana with urdhva hastasana
supta padangustasana with shoulder awareness
Adho mukha svanasana
Uttihita hasta padangustasana
Vira 1
Vira III
Adho mukha svanasana
Chair bharadvajasana
Supported pos of the child
vipariti Karani/legs up the wall
Savasana
Sequence for the week ending 7/6/2021
Swastikasana – simple twists right and left
“Butt walk” – starting in dandasana, “walk forward” on your sit bones, walk backwards, take this into a turn/twist
Jatara parivartanasana
Chair bharadvajasana
Chair pasasana
Chair Marichyasana III, I
Forward bend with legs wide, center, right and left
Parsvottanasana
Parivritta Trikonasana
Adho Mukha svanasana
Sisrsasana
Sarvangasana
bharadvajasana to trianga mukhaekiapadapachimottanasana, krunchasana, marichyasana III, I, janusirsanana to matsyandrasana. Again with the second side of all these poses.
Savasana
Sequence for the week ending 6/27/21
Sit in a simple cross legged position – baddhanguliasana, gomukasana, garudasana, urdhva hastasana in four directions with belt on elbows
Lie over mini bolster
Adho mukha svanasana
chaturangadandasana
Urdhva mukha svanasana – upward facing dog
Lunges with the foot on the seat of the chair
Sun salutations – surya namaskar asana
Urdhva dhanurasana to seat of the chair, over the back of the chair
Sirsasana (intermediate class only)
Salamba sarvangasana (intermediate class only)
chair bharadvajasana
In a supine position, bend one knee towards chest, hold back of thigh, point and flex at the ankle, make circles at the ankle. Repeat with the other leg
Savasana
Pam Lindberg Yoga 