Everyone Loves Samples: Yummy Yoga Sample!


Dog doing shoulderstand yoga pose setu bhanda sarvangasana photo: yogadogz.com This is a sample sequence from thejoyofyoga blog mentioned above! Roll out the mat and try it, I did, and it is YUMMY!

Sukhasana (Easy Pose)
With hands on knees, circle torso. Let head and neck move as well in a way that feels natural
Switch directions
Table
Cat/cow spine in Table
Circle spine in Table, moving torso to left, towards floor, to right, and towards ceiling
Switch direction
Move torso in a combination of steps 5-7
Adho Mukha Svanasana (Downward Facing Dog Pose)
Undulate spine in Downward Dog, pedal heels, twist around. Move in this pose for 5-10 breaths
Tadasana (Mountain Pose)
Virabhadrasana I (Warrior I), right foot forward
Turn to left, Kaliasana (Goddess Pose). In Kaliasana, take your arms into Garundasana (Eagle Arms). Raise your arms and come a bit out of the squat on an inhale, deepen the squat again on the exhale. Move with 5-6 breaths
Virabhadrasana I facing back of room
Vinyasa to right foot forward Warrior I
Turn again to left, Kaliasana with Eagle arms
Warrior I with left foot forward
Complete two more circles (one clockwise, one counterclockwise), substituting Virabhadrasana II (Warrior II) for Warrior I
Garbasana (Child’s pose)
Come onto stomach
Dhanurasana (Bow Pose). Move into Bow rolls: exhale, roll onto one side. Inhale to extend into Bow on your side. Exhale to roll back onto stomach. Inhale to extend into full Bow on stomach. Repeat on other side. Move between full extensions of Bow on both sides and stomach for 1-2 minutes
Parsva Savasana (Half Corpse Pose)
Supta Matsyendrasana (Reclined Twist)
Repeat steps 22 and 23 on other side
Adho Mukha Svanasana
Come to seated
Urdhva Navasana (Upward Boat Pose), keeping knees bent
Lower 1/2 way towards floor and then come back into Boat. Repeat 6-12x, include any movements with the arms that feel natural
Boat twists: with straight arms, point one arm towards back of room, other towards front. Move between twists on both sides, moving with breath
Lie on back, taking legs and arms towards sky. Let arms and legs move any way they like, 30 seconds-1 minute
Garbasana
Ananda Balasana (Happy Baby)
Savasana

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