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Vigorous Balancing Practice: Level 2-3
Sample sequence for teacher to apply, or experienced practitioners to do at home.
Ready to Flow? Here's a great sequence for the whole body: front/back, side/side, above/below, strength/softness, warm/cool, dance/stillness. As always: lead with the breath, let the posture serve the breath.
Invocation: Om shri shivayah namaha
Coming into practice- breath and presence:
Seated in a simple cross legged position, begin breathing exercises and integrating movements
∼ Come deeply into the body through Breath of Victory (Ujayi Pranayam)*
∼ Balance the right and left brain through Alternate Nostril Breathing (Nadi Sodhana)*
∼ Bring energy up the spine through Mountain Breath*
∼ Enliven the body through Bellows Breath*
Gradually unfold the body:
∼ Roll forward onto hands and knees, continue conscious breathing
∼ Circular “Cat and Mouse” with udiyana bandha
∼ Downward Dog with a slow transition to
∼ Standing forward bend, spiral the inner thighs toward one another and the back, spread the hips, straighten the knees gradually, rise to
∼ mountain*
∼ Joyful breath: inhale the arms wide and high, exhale swing down and forward 5x*
∼ Twisting cleanse: Touch shoulders with fingertips, exhale/inhale rapidly as you turn from side to side form the waist up- legs firmly planted
Inhale, dedicate your practice, Deep OM from the belly
(wherever there is an *- pause and feel)
Building tapas, surfing the breath, practicing awareness:
Surya Namaskar A & B 3 to 5 each
(Using crescent lunge as an alternating, adding variations including twisting, etc as desired)
Left to Right/Right to Left: Strengthen and elongate the side body
∼ Triangle/ Side angle/Vasisthasana series on both sides
Top to Bottom/Bottom to Top: Elongate the spine and strengthen the upper body, Elongate the legs and strengthen the lower body
∼ Standing forward bend series
∼ Prasarita series
∼ Balancing Series- Ekapada, tree
∼ Inverted balancing series- headstand, handstand
Front to Back/Back to Front: Strengthen and open belly and back
∼ Shalabhasana/low navasana
∼ Camel/navasana
∼ Bridge/navasana
∼ Danurasana/happy baby
∼ Plow/Rock and roll
Spiraling the body while coming into tranquility:
∼ Half Pigeon on both sides
∼ Reclining twisting variations
Savasana
Meditation for Compassion
Blessing: Lokha Samastha Sukhino Bhavantu
Ready to Flow? Here's a great sequence for the whole body: front/back, side/side, above/below, strength/softness, warm/cool, dance/stillness. As always: lead with the breath, let the posture serve the breath.
Invocation: Om shri shivayah namaha
Coming into practice- breath and presence:
Seated in a simple cross legged position, begin breathing exercises and integrating movements
∼ Come deeply into the body through Breath of Victory (Ujayi Pranayam)*
∼ Balance the right and left brain through Alternate Nostril Breathing (Nadi Sodhana)*
∼ Bring energy up the spine through Mountain Breath*
∼ Enliven the body through Bellows Breath*
Gradually unfold the body:
∼ Roll forward onto hands and knees, continue conscious breathing
∼ Circular “Cat and Mouse” with udiyana bandha
∼ Downward Dog with a slow transition to
∼ Standing forward bend, spiral the inner thighs toward one another and the back, spread the hips, straighten the knees gradually, rise to
∼ mountain*
∼ Joyful breath: inhale the arms wide and high, exhale swing down and forward 5x*
∼ Twisting cleanse: Touch shoulders with fingertips, exhale/inhale rapidly as you turn from side to side form the waist up- legs firmly planted
Inhale, dedicate your practice, Deep OM from the belly
(wherever there is an *- pause and feel)
Building tapas, surfing the breath, practicing awareness:
Surya Namaskar A & B 3 to 5 each
(Using crescent lunge as an alternating, adding variations including twisting, etc as desired)
Left to Right/Right to Left: Strengthen and elongate the side body
∼ Triangle/ Side angle/Vasisthasana series on both sides
Top to Bottom/Bottom to Top: Elongate the spine and strengthen the upper body, Elongate the legs and strengthen the lower body
∼ Standing forward bend series
∼ Prasarita series
∼ Balancing Series- Ekapada, tree
∼ Inverted balancing series- headstand, handstand
Front to Back/Back to Front: Strengthen and open belly and back
∼ Shalabhasana/low navasana
∼ Camel/navasana
∼ Bridge/navasana
∼ Danurasana/happy baby
∼ Plow/Rock and roll
Spiraling the body while coming into tranquility:
∼ Half Pigeon on both sides
∼ Reclining twisting variations
Savasana
Meditation for Compassion
Blessing: Lokha Samastha Sukhino Bhavantu
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