Monday, April 11, 2011

yoga at home sequence

I just finished an at-home yoga practice & it. was. divine. It was one of those practices where I turned the music on and just let my body lead. It always feels so good to silence the mind monster--even if just for a short time. I turned on my Le Spa Sonique cd, and just let go.

For those of you interested, here is the sequence I practiced today:

Start in Mountain Pose

3 1/2 Sun Salutations

Sun Salutation A--4Xs

Sun Salutation B--4Xs

Standing in Mountain

Inhale arms up

Exhale forward fold

Inhale extend half way up

Exhale forward fold

Inhale to plank Exhale lower slowly

Inhale Cobra Exhale Down Dog

(Now for the standing sequence--hold each pose 3 breaths)

From Down dog move into Warrior 1-hold

On the 4th exhale, move into Warrior 2-hold

On the 4th exhale, move into reverse Warrior-hold

On the 4th exhale, move into extended side angle-hold

On the 4th exhale, move into pyramid with hands on the floor on the outside of front leg, or on leg if you need to modify-hold

On the 4th Inhale, move into standing split-hold

On the 4th Exhale, move into crescent lunge (with back knee down or up--you choose)-hold

On the 4th Exhale, revolve the crescent lunge--hold

On the 4th Exhale, come back to center and move into pigeon pose-hold

On the 4th Exhale, move into Down Dog

(Repeat entire sequence on the other side)

Come into sitting for Wide Angle Seated Forward Bend-hold

Come onto back for Supine Spinal Twist-hold

Then, do other side Savasana for at least five minutes

Come up to sitting cross legged, hands at heart center.

Breathe as you focus on the following four phrases:

May you be free of fear.

May you be happy.

May you be healthy.

May you live with ease.


Namaste'

Leslie

3 comments:

trimomremade said...

One of my favorite things to do is grab an old favorite CD and just loose myself in some vinyasa in the middle of my living room. Some of the best yoga days ever.

LizF said...

Love it! Thanks for sharing that sequence :)

Leslie said...

Trimomremade--I totally agree. It's so nice to let the body lead!

LizF--You are welcome! Glad you liked it. More to come in the future!