Sit in swastikasana
Lie over a rolled up blanket supporting shoulderblades
With rolled up blanket under knees (legs as wide as blanket will allow) fold forward with blocks under hands
Janusirsasana
Supta padangustasana
Supine swastikasana
Ardha Uttanasana
Uttanasana
Parsvottanasana
Prasarita Paddotanasnasa
Sarvangasana
Chair forward bend
chair twists
Savasana
Tag: forward bends
Sequence for the week ending April 4, 2021
Simple cross legs – Rock leg, lift foot. Gomukasana arms, modified gomukasana arms. Hook right foot in the crook of the left elbow and take left hand to left shoulder. Take right arm up and behind head and hook right and left fingers. Repeat on other side.
Block in the upper back
Paschimottanasana – sense the quality of the pose and how high of a height is needed to rest head
Upa Vista konasana – sense the quality of the pose and how high of a height is needed to rest head
Swastikasana – forward bend and sense the quality of the pose and how high of a height is needed to rest head
Downward Facing Dog
With hand on the seat of a chair, shoulders over hands, hips over heels, knee to nose, hip circles
Parsvottanasana with head resting on a chair, without the chair
Uttanasana with feet wide, hip width, together
Prasarita Paddotanasana
Full Arm Balance with feet on the seat of the chair
Salamba Sarvangasana – Shoulder Stand with variations of Halasana, Parsva Halasana, Karnipidasana and urdhva mukha paschimottanasana
Paschimottanasana – sense the quality of the pose and how high of a height is needed to rest head
Upa Vista konasana – sense the quality of the pose and how high of a height is needed to rest head
Swastikasana – forward bend and sense the quality of the pose and how high of a height is needed to rest head
Savasana
Sequence for the week ending 2/14/2021
Sit in a simple cross legged position – YWTL
In this simple cross legged position, fold forward
Adho Mukha Virasana – pose of the child
Adho Mukha Svanasana – downward facing dog
Supta padangustasana
Supine Swastikasana
Supine swastikasana switching legs
Adho Mukha svanasana – downward facing dog to
Uttanasana
Parsvotanasana
Prasarita Paddottanasana
Sirsasana (advanced class only) – headstand
Salamba Sarvangasana – shoulder stand
Simple twists
Savasana
Sequence for Friday, December 18, 2020
Sit on chair – all these poses use a chair
Use right hand on left side of head to weigh the right ear to right shoulder, switch sides
Use clasped hands behind head to weight head so chin comes to the chest
Gomukasana arms, behind back, in front of shoulder
Rock shin
Seated padangustasana with right fifth toe side of foot in crook of left arm right arm behind head, fingers hooked
Uttanasana to the chair
Malasana, knees over the back of the chair
Tadasana to urdhva hastasana to uttanasana to malasana to paripurna navasana to malasana to uttanasana to urdhvahastasana to tadasana using the chair
Marichyasana 1, 3 seated on the chair
Pasanana
Chair Sarvangasana
Savasana
Sequence for the week ending 12/20/20
Sit in swastikasana
Sit on feet (vajrasana) – feet pointed straight back, crossed, crossed the other way, toes together/heels out, toes tucked under
Adho Mukha Svanasana (downward facing dog) – walk hands to uttanasana, walk hands to downward facing dog, walk feet to uttanasana
Adho Mukha Svanasan (downward facing dog) – lift leg then take knee to nose/nose to knee
Paripurna Navasana (boat pose)
Supine swastikasana
Malasana (garland pose)
Tadasana to urdhva hastasana to uttanasana to malasana to paripurna navasana to malasana to uttanasana to urhva hastasana to tadasana – this sequence can be done on a chair, stool, stack or blankets and (eventurally!) the floor!
Bhujapidasana from the chair!
Prasarita Padottanasana to Parsvotanasana to Prasarita Padottanasana to Parsvotanasana (other side) to Prasarita Padottanasana (head down)
Salamba Sarvangasana and Karnipidasana
Marichyasana or Pasasana
Savasana
Pam Lindberg Yoga 