Sit on chair – baddhanguliasana
Uttihita Hasta Padangustasana with the foot on the back or seat of the chair
Adho Mukha Svanasana
Virabhadrasana III with hands on the seat of the chair, then lifting hands off
Myurasana on the back of the chair
Chair Shoulderstand
Supta Virasana using the chair upside down
Baddhakonasana – sit on bolster, feet on a rolled or folded blanket, forehead on seat of chair
Savasana with calves on seat of the chair
Category: Sequences
Sequence for the week ending 8/30/2020
Swastikasana – Baddhanguliasana, with a bent elbow, externally rotate arm to feel the shoulder blades move into the body
Sit bone walk forward and back
Simple twist left and right a couple of times
First time, let sit bone drift back
Second time, let sit bone drift and then, after twisting, slide it back for counter twist
Pasasana seated on the chair. Use arms behind to “swan dive” – lift and open chest. Let go of left arm and let it swing to the outside of the right let. Use shoulder blades to turn. Repeat and look at legs. Draw BACK the leg that has drifted forward. Repeat with blocks under your feet.
Marichyasana I, III while seated on the chair, block under bent knee foot
Parvritta Trikonasana
Parvritta Parsvakonasana
Adho Mukha Svanasana
Sirsasana – headstand only if well practiced
Salamba Sarvangasana or Vipariti Karani
Marichyasana I, II with foot on the seat of the chair
Savasana
Sequence for Friday, 8/21/2020
Sit on the chair – Baddhanguliasana, criss-cross arms, urdhva hastasana
Sit bone walk forward and back
Simple twist left and right a couple of times
First time, let sit bone drift back
Second time, let sit bone drift and then, after twisting, slide it back for counter twist
Pasasana seated on the chair. Use arms behind to “swan dive” – lift and open chest. Let go of left arm and let it swing to the outside of the right let. Use shoulder blades to turn. Repeat and look at legs. Draw BACK the leg that has drifted forward. Repeat with blocks under your feet.
Parvritta Trikonasana
Parvritta Parsvakonasana
Chair Sarvangasana
Bharadvajasana
Marichyasana I, II with foot on the seat of the chair
Savasana
Sequence for the week ending 8/23/2020
Swastikasana – simple cross legs
Virasana – Hero pose. While in virasana do the arms for garudasana and gomukasana
Vajrasana – feet variations and a rolled up mat between claves and thighs in three different places
Adho Mukha Svanasana – downward facing dog
Supta Padangustasana I, II and from II to padmasana
Stand on one leg and place the other foot on the seat of a chair. Bend forward, place your hands on the seat of the chair. Bend elbows and lower torso as if you could put your shoulder under your thigh. Repeat on the seat of the chair, lowering hands to an high block and then to your ankle.
Garudasana sitting on a chair, standing
Vrksasana
Ardha Baddha Padmottanasana Prep
Gomukasana – SPIN to the second side!!
Sirsasana – head stand (only if you are practiced)
Salamba Sarvangasana or Vipariti Karani
Savasana
Sequence for Friday, August 14, 2020
Sit on the chair- clasp hands, bend elbows and take arms up, lowering the clasped hands to neck. Repeat with a block between hands.
Sit on the floor in front of a chair so the tips of your shoulder blades are even with the seat of the chair. Attach a strap to the back of the chair. Repeat the clasped hands, block raising from the beginning of class. Then lift the strap, walk your hands down the strap and, if you can, grab the back of the chair. Elbows forward!
Urdhva danurasana on the seat of the chair. Over the back of the chair.
Dwi Pada Viparita Dandasana on the chair
Chair shoulderstand
Savasana with blankets under pelvis, calves on the seat of the chair
Pam Lindberg Yoga 