Swastikasana – simple twists right and left
“Butt walk” – starting in dandasana, “walk forward” on your sit bones, walk backwards, take this into a turn/twist
Jatara parivartanasana
Chair bharadvajasana
Chair pasasana
Chair Marichyasana III, I
Forward bend with legs wide, center, right and left
Parsvottanasana
Parivritta Trikonasana
Adho Mukha svanasana
Sisrsasana
Sarvangasana
bharadvajasana to trianga mukhaekiapadapachimottanasana, krunchasana, marichyasana III, I, janusirsanana to matsyandrasana. Again with the second side of all these poses.
Savasana
Tag: twists
Sequence for Friday April 9, 2120
Sit in virasana or swastikasana
Simple cross legged twists
Dandasana – “butt walk” forward and back
Dandasana – twist
Bharadvajasana
Parsvottanasana
Parivritta Trikonasana
Pasasana
Bharadvajasana to Trianga mukiekapada paschimottanasana to krounchasana to marichyasana 1 and 3, to janusirsasana, to ardha matsyandrasana to bharadvajasana … repeat the entire sequence on the other side.
Savasana
Sequence for the week ending March 7, 2021
Sit in a simple cross legged position – YWTL
On your back, knees bent, feet on the floor, engage the lower abdominals. The shorthand is “abdominal action”, meaning to lift the pelvic floor, tip the pubic bone slightly toward the navel, and engage the abdominals as if you could roll your right frontal hip bone left, the left to the right.
Abdominal action then lift right foot off the floor just enough to slip a piece of paper underneath it. Left foot.
Adho Mukha Svanasana – abdominal action
Supta padangustasana 1, 2, 3
Dead bug. Dead bug to Supta padangustasana 2 to dead bug to padmasana
Ubayu or paripurna navasana
Tadasana – feet apart, abdominal action
Virabhadrasana 2
Parsvakonasana
Ardha Chandrasana
Parsvottanasana
Sirsasana
Salamba Sarvangasana
Flow these twist on the right side: bharadvajasana, triangamukiekapada pachimottanasana, krounchasana, marichyasana 1, marichyasana 3, janusirsasana, ardha mastyandrasana then to the left side bharadvajasana and all the rest.
Savasana
Sequence for week ending 2/21/21
Sit in a simple cross legged position – YWTL
Gomukasana arms
Internal and external rotation of arms
Supine – YWTL
Tadanana against the wall – YWTL
Chair Bharadvajasana – twist
Chair Pasasana
Chair Marichyasana 1, 3
Malasana
Parsvottanasana
Parsvottanasana to Parivritta Trikonasana
Parsvottanasana to Parivritta Parsvakonasana
Adho Mukha Svanasana
Sirsasana
Salamba Sarvangasana
Bharadvajasana
Marichyasana 1, 3
Savasana
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
Parsvottanasana
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
Savasana
Pam Lindberg Yoga 