Sequence for the week ending May 2, 2021

This sequence concentrated on three components of balance: pressing the base of the pose down, squeezing the outer upper thigh, and using the abdominal muscles to maintain balance.

Sit in swastikasana
Fingers between toes
Baddha Konasana
“Bird dogs” – from hands and knees, lift right leg and left arm. Switch
Adho Mukha Svanasana – lift one leg, then the other
Adho Mukha Svanasana to Plank – lift one leg, then the other. Shift to the left, lift the right hand. Shift to the right, lift the left hand. Lift the right foot and the left hand. Lift the left foot and the right hand.
Ardha Chandrasana
Virabhadrasana III
Salamba Sarvangasana to Niralamba Sarvangasana to Karnipidasana
Chair Bharadvajasana


Sequence for the week ending March 28, 2021

Sit in simple cross legged pose – Swastikasana doing a variety of arm movements: gomukasana, garudasana from a hug, modified gomukasana
Rock hips, hook pinkie toe side of foot in opposite elbow, take other arm behind head and hook fingers
Downward Facing Dog – Adho Mukha Svanasana – plank, leg lifts, knee to nose
Supta padangustasana 1, 2, 3, 4 – modified
Place foot on seat of chair, forward bend placing hands on seat of chair, then block then grab ankle
With hands on seat of chair, do modified downward facing dog, knee to nose
With hand on seat of chair, shoulders over hands, hips over heels, do hip circles
Eagle pose – Garudasana, first on a chair, then standing
Tree pose – Vrksasana, with garudasana arms/gomukasana arms
Virabhadrasana 1 – with classic arms, gomukasana arms
Sirsasana or prasarita padottanasana


Sequence for the week ending 2/28/2021

Sit in a simple cross legged pose, swastikasana, or virasana
Arm work – baddhanguliasana, gomukasana, internal and external rotation of arms
Rock legs, modified suptapadangustasana 4
Adho mukha virasana
Adho mukha svanasana
Ardha Chandrasana
Virabhadasana 3
Baddha Konasana forward bend to a chair OR supported pose of the child
Supta Baddha konasana
Vipariti Karani


Sequence for Friday, February 5, 2021

This sequence focused on feet and balance

Sit in a simple cross legged position
With one leg straight, the other ankle crossed over the straight leg, insert fingers between toes. Turn foot towards ceiling/floor, rotate at ankle, squeeze toes/spread fingers. Repeat on other foot.
Sit on feet pointed straight back, criss cross feet, tuck toes under
Adho Mukha Svanasana – downward facing dog
Tadasana -mountain pose
Vrksasana – tree pose
Ardha Chandrasana – half moon pose
Virabhadrasana II – Warrior two with the strap
Salamba Sarvangasana – shoulder stand
Simple cross legged twists


Sequence for the week ending 1/24/2021

The focus this week was on twisting and balance … and balance while doing standing twists.

Sit in simple cross legged pose – swastikasana
Baddha Konasana
Staff pose – Dandasana – twist right and left
Marichyasana I, III
Downward facing dog – Adho Mukha Svanasana
Paripurna Navasana – boat pose
Supta Padangustasana
Vrsksasana – tree pose
Parivrtta Trikonasana – Revolved triangle
Parivrtta Parsvakonasana
Adho Mukha svanasana – downward facing dog
Sirsasana – headstand or Prasarita Padottanasana
Salamba Sarvangasana – add a twist variation
Seated twists