Daily Practice:Level 1&2 Advanced Beginner
*Lying on back; breath observation (10-20 b) start with regular breathing, simply observe the movement and cadence of breath…begin Ujjayi if desired
*Supta Padangustasana Series(reclining hand to foot pose, using a belt)
*hug knee into chest (5 b)…loop belt around foot, straighten leg, lengthen outer hip away from waist (10 b)
*extend leg out to side, away from torso, inner thigh lengthens away, outer hip firms back into hip (10 b)
*bring leg back to center, switch hands on belt, cross leg over torso into twist; inner thigh lengthens away, outer hip firms back into hip (10 b)
*REPEAT ON OTHER SIDE; right side, then left side.
*Hug knees into chest, roll to right side to come up to sit.
*Extended Child Pose 2x (8-10 b)
*1st with toes curled under, press back through inner heel and ball of foot to stretch toes
*2nd with tops of feet flat to stretch ankles
*both times firm upper arms in, lift forearms away from floor & press palms fully to prepare for downward dog!!
*Downward Dog (DD) (10 b) … walk hands back to feet
*Uttanasana with blocks between feet & thighs (10 b)…feet hip width apart…work legs well…walk hands back out
*DD (5 b)…move back and forth from Plank Pose 5x
Step or jump forward
*Tadasana
*Sun Breaths (3x) *(i) arms up, (e) fold forward, (i) flat back, (e) fold forward, (i) arms up, (e)tadasana
*Half Sun Salute (2x) *(i) arms up, (e) fold forward, (i) flat back, (e) step back R leg, (i) plank, (e)downward dog 3b, (i) step forward R leg, (e) fold forward, (i) arms up, (e) tadasana
*Surya Namaskar A (2x) *as above, adding low cobra or upward dog
*Tree Pose (5 b) right side, then left side…this will ground you before standing poses!
*Tadasana
Externally rotated Standing Poses: heel-to-arch alignment…bend the knee to 90 degree angle to balance a tea cup on the thigh in Warrior II and Ext.Side Angle!
*Warrior II (5 b) reach into the back foot /leg…don’t let all the weight be in the front leg!
*Extended Side Angle (5 b)bottom hand on block, OR elbow on thigh; rotate top arm before extending it over top ear.
*TadasanaExternally rotated Seated Poses: Sit up against a wall, entire back on the wall, with sitbones on the floor OR on one or two blankets if you are having a difficult time straightening up through your spine while seated. Bring soles of feet together and lengthen inner thighs away from the groins and pelvis.
*Baddha Konasana / bound angle pose sitting upright (5 b)
*Baddha Konasana / bound angle pose folded forward over feet (5 b)
Use hands to fold knees together, straighten legs out in front
*Seated forward bend (5 b)legs straight, roll inner thighs together, flex feet, lengthen spine
*Savasana (5 minutes)
Attending classes will also help fortify your practice and your understanding of yoga as an individual practice and lifestyle!
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Daily Practice:Level 1&2 Advanced Beginner
Breaks between sequences indicated by the dotted line allow you to modify for the time you have available to practice. If you only have 15 minutes, just do the first sequence; if you have 30 minutes, do the first two or three! Do as much or as little as you have time for, but always work with clarity and intention! Always finish with Savasana…And practice with regularity.
Number of breaths in each pose is indicated by the # and “b” for breaths; i.e. (10 b)
(i=inhale, e=exhale)
*Lying on back; breath observation (10-20 b) start with regular breathing, simply observe the movement and cadence of breath…begin Ujjayi if desire
*Supta Hastasana (reclining extended hand pose) (5 b) lying on back, extend legs and flex feet to lengthen backs of legs, as though you are standing on the wall opposite your feet; extend arms over head, palms facing the ceiling and stretching arms fully.
*slowly turn arms from the very top of the arm at the shoulder so that palms face one another; stretch arms out of your torso, legs and feet out of your waist. (5 b)
*continue slowly turn arms from the very top of the arm at the shoulder so that the palms now start to face the floor! Lengthen your entire body now, from the fingertips to the toetips! (5 b)
*Slowly hug knees into chest and roll to the right side to come up to sit.
*Supported Matsyasana(supported fish pose, using one blanket)
*fold a blanket in half lengthways so that it forms a narrow strip about 6 inches wide and 18 inches long; place it horizontally across your yoga mat; lie back down on your back so that the blanket is underneath the middle of yourupper back. (at the bottom tips of your shoulderblades)
*now extend legs and arms again as you did in Supta Hastasana; extend arms over head, palms facing the ceiling and stretching arms and legs fully. (10 b) this will help to open the chest, upper back and shoulders.
*Slowly hug knees into chest and roll to the right side, come off the blanket to come up to sit.
*Extended Child Pose 2x (8-10 b)
*1st with toes curled under, press back through inner heel and ball of foot to stretch toes
*2nd with tops of feet flat to stretch ankles
*both times firm upper arms in, lift forearms away from floor & press palms fully to prepare for downward dog!!
*Downward Dog (DD) (10 b) … walk hands back to feet
*Uttanasana with blocks between feet & thighs (10 b)…feet hip width apart…work legs well…walk hands back out
*DD (5 b)…move back and forth from Plank Pose 5x
Step or jump forward
*Tadasana
*Half Gomukasana Arms in Tadasana (5 b each side) interlace hands behind back and work to press palms together bending elbows and rolling shoulders down away from ears. Draw elbows as close together as possible to open the front of the shoulders; widen the collar bones!
*with palms interlaced, draw the interlace to the right side of the waist and roll the left shoulder back and down. (5 b) repeat on the left side.
*Utthita Hasta in Tadasana(10 b) Place block between palms and extend arms straight out in front; press the block between your palms, making all your knuckles contact the block…then press the block really firmly between your palms and straighten your arms!
*now extend your very firm and straight arms overhead as you press your feet firmly into the ground. Relax your shoulder blades down your back, as you lift the sides, front and back of your chest up!....breathe fully and smoothly…
*extend your arms forward and down again, placing the block to the side of your mat.
*Tadasana
*Sun Breaths (3x) *(i) arms up, (e) fold forward, (i) flat back, (e) fold forward, (i) arms up, (e)tadasana
*Half Sun Salute (2x) *(i) arms up, (e) fold forward, (i) flat back, (e) step back R leg, (i) plank, (e)downward dog 3b, (i) step forward R leg, (e) fold forward, (i) arms up, (e) tadasana
*Surya Namaskar A (2x) *as above, adding low cobra or upward dog
*Tadasana
Externally rotated Standing Poses: heel-to-arch alignment…bend the knee to 90 degree angle to balance a tea cup on the thigh in Warrior II and Ext.Side Angle!
*Triangle Pose with arm variation (5 b) firm outer hips in to support the pose! Extend the torso out from the waist, turn chest up towards ceiling, extend arms fully!
*bend top elbow and place hand behind head; press back of head into hand and roll top shoulder down away from ear; relax the front ribs into the body!
*re-extend top arm, come up and repeat on other side
*Warrior II with arm variation (5 b) reach into the back foot /leg…don’t let all the weight be in the front leg! Firm outer hips in to support the pose!!
*interlace hands behind back and stretch knuckles down to floor as you lift your chest up to the ceiling! Lengthen tailbone down, chest up!
*re-extend arms parallel to floor as in the classic pose, straighten legs and repeat on other side.
*Extended Side Angle (5 b)bottom hand on block, OR elbow on thigh; rotate top arm before extending it over top ear.
*Wide Leg Forward Bend (5 b) fold fwd with hands on hips, once down place hands on floor, bend elbows like in Chaturanga, lengthen crown of head to floor …inhale to come up.
*Tadasana
*Downward Facing Dog Pose (8 b)
*lower knees to floor, rest in Childs Pose (5 b)
*Extended Childs Pose (5 b)from Childs Pose, extend arms and straighten elbows fully;press palms firmly into floor as you hug your upper arm muscles in towards your ears...energize those arms!
*Dolphin Pose (10 b) from Extended Childs Pose, bring forearms down to floor keeping forearms parallel; interlace hands and shift forward to bring your shoulders over your wrists.
*keep the wrists vertical, not allowing them to roll in or out; press the outer edge of the wrist firmly into the floor and the elbows firmly down; use this pressing down to lift your shoulders up away from the floor!!
*keeping shoulders lifted up away from floor, curl your toes under and lift your hips up and back as in downward dog pose.
*lower knees to floor, rest in Childs Pose (5 b) Repeat Dolphin pose (if desired) to help build strength and flexibility in the shoulders, upper arms and upper back.
*Reclining Ankle to Knee (5 b)lie on back, feet flat on floor; cross Right ankle over Left knee, flex feet, lengthen spine; draw left leg into chest, interlace hands around thigh to stretch outer hips.
*repeat on other side
*Savasana (5 minutes)
You are welcome to contact me if you have questions on the practices or poses.
Attending classes will also help fortify your practice and your understanding of yoga as an individual practice and lifestyle!
Daily Practice:Level 2 Intermediate
Breaks between sequences indicated by the dotted line allow you to modify for the time you have available to practice. If you only have 15 minutes, just do the first sequence; if you have 30 minutes, do the first two or three! Do as much or as little as you have time for, but always work with clarity and intention! Always finish with Savasana…And practice with regularity.
Number of breaths in each pose is indicated by the # and “b” for breaths; i.e. (10 b)
*Extended Child Pose (8-10 b)
*Downward Dog (DD) (10 b) … walk hands back
*Uttanasana (10 b)…walk hands back out
*DD (10 b)
Step or jump forward
*Tadasana
*Surya Namaskar A (3x)
*Tree Pose (5 b) right side, then left side…this will ground you before standing poses!
*Tadasana
Externally rotated Standing Poses: heel-to-arch alignment…bend the knee to 90 degree angle to balance a tea cup on the thigh in Warrior II and Ext.Side Angle!
*Warrior II (5 b) reach into the back foot /leg…don’t let all the weight be in the front leg!
*Extended Side Angle (5 b)bottom hand on block, OR elbow on thigh; rotate top arm before extending it over top ear.
*Triangle Pose (5 b) > then bend front knee, move bottom hand fwd and slightly out to side, shift weigh to front foot for >
*Half Moon Pose (5 b) lift back leg from the inner thigh>Triangle Pose (3 b)
Come through center, parallel feet; pause, thenrepeat on Left side.
*Wide Leg Forward Bend (5 b) fold fwd with hands on hips, once down place hands on floor, bend elbows like in Chaturanga, lengthen crown of head to floor …inhale to come up.
*Tadasana
*Surya Namaskar to DD OR just fold fwd, step back in to DD
Step Right foot forward
*Warrior I (5 b) don’t be on a tightrope with stance of feet!
straighten leg, hands on hips, shorten stance by bringing back foot up slightly >
*Revolved Triangle (5 b) >then both hands on floor to lift back leg from inner thigh for >
*Revolved Half Moon (5 b) lift top arm if stable in legs
Both hands on floor again, step back into a low lunge.
*Lunge Twist (5 b) with back knee down OR lifted off floor.
*DD (5 b)
Repeat sequence on Left Side.
*Tadasana
*Handstands!
Kick 3x with each leg
*Dolphin Pose (5 -8 b) from all fours, place forearms on floor, elbows shoulder distance.Interlace fingers, knuckles at wall. Lift hips up and back as in DD; shoulder blades lift away from ears to keep head off floor!!
*Childs Pose
*Headstand prep Pose (5-8 b)just as in Dolphin, now place crown of head on floor, back of head at heels of hands. Walk feet in so head remains on floor, and hips are lifted as high as possible.
*Childs Pose
*Sirsasana: Headstand (25 b...or as long as is comfortable and steady) just as in Dolphin, now place crown of head on floor, back of head at heels of hands. Walk feet in so head remains on floor, and hips are lifted as high as possible; draw one or both knees into chest, hugging inner thighs together, slowly bring knees over hips, then straighten legs upward.Keep forearms (wrists and elbows) pressing down to lift shoulders up away from the floor; keep extending legs and torso upward strongly!
Exit the pose as smoothly and consciously as you entered; first bend the knees and draw them into the chest, then extend legs to bring feet to floor.
*Childs Pose
*Downward Facing Dog (5-8 b) to release neck and cervical spine.
Sit with back at wall
*Baddha Konasana / bound angle pose sitting upright (5 b)
*Baddha Konasana / bound angle pose folded forward over feet (5 b)
Use hands to fold knees together, straighten legs out in front
*Seated forward bend (5 b)legs straight, roll inner thighs together, flex feet, lengthen spine
*Savasana (5 minutes)
