Sequence for 12/31/21

  • Sit in a simple cross legged pose – YWTL
  • Drape yourself over the mini bolster (rolled blanket under shoulderblades)
  • Simple cross legged pose with fingers between the toes, hip rocks
  • Baddha konasana – soles of the feet together, then with a block in between
  • Half frog pose (on your stomach, bend one knee and reach back to grab your foot)
  • Downward facing dog
  • Supta padangustasana – on your back take one leg up and hook the strap. Then out to the side and across the body.
  • Hip circles – with hands on the seat of the chair, shoulders over hands, hips over heels, bend one knee. Then take that leg in circles forward, then backwards
  • Tree pose
  • Warrior 2
  • Warrior 3
  • Half Moon pose
  • With right hand on the left side of your head, gently take right ear to right shoulder stretching the left side of the neck. Repeat on the other side.
  • Clasp hands behind head and take chin to chest
  • Legs up the wall
  • Supta baddha konasana – with the soles of the feet together, extend your spine on a bolster or blankets.

Sequence for Friday, May 14, 2021

Although this sequence uses the wall for every pose (the theme this week: Using the Wall!) you can certainly do all of them without the wall.

Swastikasana with back against the wall sitting on a high height
Urdhva hastasana
With legs up the wall, padmasana prep crossing the ankle over the other shin, lower thigh, upper thigh. Between positions, do supta baddha konasana
Adho mukha svanasana – first fingers and thumbs at the wall floor juncture
Adho mukh svanasana – heels at the wall
Utkatasana with the back against the wall. Slide down wall until “sitting”
Trikonasana with the back foot against the wall, with the front foot elevated at the wall
Vira II to parsvakonasana with the back foot at the wall, front foot elevated on a block at the wall
Ardha Chandrasana with the “up” leg foot on the wall, with the back to the wall
Legs up the wall as savasana


Sequence for the week ending 5/9/2021

Supta padangustasana
Adho Mukha Svanasana
Adho Mukha Svanasana to plank, leg lifts
Virabhadrasana 1
Virabhadrasana 3
Put these three together with prasarita paddotanasana
Prasarita Paddottanasana to Parsvottanasana to Vira 3 to Vira 1 to Parsvottanasana to Prasarita Paddottanasana and the other side
Salamba Sarvangasana
Bharadvajasana to trianga mukieka paschimottanasana to krounchasana to marichyasana 1, marichyasana 3, to janusirsasana to ardha matsyandrasana to bharadvajasana … all again on the second side


Sequence for the week ending 4/11/2021

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
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
Vira II
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