Tag: abdominals

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Sequence for the week ending 7/25/2021

pamlindbergyoga

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

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Sequence for the week ending 7/18/2021

pamlindbergyoga

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

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Sequence for the week ending 4/11/2021

pamlindbergyoga

This is the first in a three week series of classes targeted at gardening. For the past few springs I have done a “Yoga for Gardening” workshop. It’s a fun class, full of gardeners and yogis. Always a nice mix of people. There are three parts to this workshop: Yoga you should do 1-2 months before gardening to strengthen the core and prepare the arms, legs and torso, Yoga just before and while you are in the garden, and recovery from working in the garden. This is the first in the series (which can also be broken into two parts; core and arms/legs/torso.

Sit in a simple cross legged position – baddhanguliasana and other arms that help lengthen spine
Suptapdangustasana 1, 2, 3
Leg lifts – we did these three times. Once with one leg held up by the strap and the other going down and up, once with hands under buttocks, once with arms overhead. With both legs up, lower one almost to the floor and lift back up. Repeat but take the leg down one third of the way, hold, another third of the way, hold, almost to the floor, hold, lift all the way back up again.
Jatara parivatranasana – modified with knees bent
Cat/Cow
Adho mukha svanasana to plank
Paripurnanavasana – Boat pose
Purvottasana – we did this with hands on chair, hands on blocks
Tadasana – urdhva hastasana
Uttkatasana – can do with back against the wall and slide down the wall to a “chair” position
Trikonasana
Vira II
Parsvakonasana
Sirsasana if you are standing on your head. This is not a part of the gardening sequence but there was time in the class to throw in inversions
Salamba Sarvangasana – shoulderstand
Chatushpadasana – we did three ways. Once with a blanket under the shoulders, once with blocks under the feet, once without any props
Marichyasana 1
Savasana

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Sequence for Friday March 26, 2021

pamlindbergyoga

Simple cross legs
Supine with knees bent, feet on the floor draw pelvic floor up, tip pubic bone slightly up, wrap hip bone to hip bone. This is what we will call “Abdominal Action”. Then, lift head and shoulders and, moving side to side, tap your left sin with your left hand, tap your right shin with your right hand 20 times
Supine with hands under buttocks, bend on knee, keep other leg straight. Lift head and shoulders, hold for 5-10 counts, then rest and repeat five times. Switch legs.
Downward Facing Dog
Whole Boat Pose
Half Boat Pose
Half Moon Pose
Warrior III
Vipariti Karani/legs up the wall for savasana