Home Practice 7/29/2009

Here's a sequence I've been playing around with. I notice that I hold a lot of tension in my stomach area, so I've been working on chipping away at that with muscle activation and breath- your mileage may vary, as usual, as will your needs.

This is not necessarily an advanced series, but should obviously only be practiced if you know the poses I am referring to. I apologize for the sloppy mix of Sanskrit and English and the poor grammar here- this isn't meant to be great writing or anything close to a teaching dialogue, just practice notes.



Start in standing, hands at namascar; get centered.

Some variation of Surya Namascar B, focusing on the utkatasana and high lunge. One cycle leading with right leg, one leading with left.

Surya Namascar B variation again, still lots of utkatasana love. This time, lower the back knee in the lunges, and place the hands on the front thigh to really work the stretch in both hips.

Bikram style utkatasana series, sloooowwww.

Standing side bends.

Forward fold, jump back to chaturanga, flow into downward dog.

3 core planks with the right leg: first time, knee to center; second time, knee to inside left for a twist; third time, knee to outer right tricep. Place foot down. Warrior I for a few breaths, focusing on opening up the front of the body, Warrior II for a few breaths, focusing on stacking the spine and opening up the hip. Flow, repeat sequence on left side, flow.

Come to stand and step out wide. Hold Standing Goddess pose/ squat for a few breaths. Straighten legs and turn left foot in, right foot out for triangle. Flow through from triangle to extended triangle 4 times, then hold in revolved triangle for a few breaths. Return to Standing Goddess, repeat on left. Finish with a wide-legged standing forward fold.

Step back to down dog, flow.

Flow through Warrior I and II, launching into Half Moon, hold this for several breaths each side.

Come down into Garland/squat, hold for a few breaths with hands pressing together, using the elbows to help gently open the hips.

Fold and lift into Crow, hold (or teeter!) for a few breaths.

Release to seated, legs out. Bend right knee into Janu Sirsasana, hold, focusing on the release in the stomach and lower back rather than hamstring. Sit up, lift right knee and place right foot flat for a seated spinal twist. Repeat sequence on the left side.

Any necessary inversions or savasana prep; Savasana.