Power Yoga Flow

What Is Yoga?

“Yoga uses breathing techniques, exercise and meditation. It claims to improve health and happiness.

A person doing yoga will move from one posture (called asana) to another. For example, the “sun-salutation” contains 12 poses of asanas, one after the other, and is said to help balance body and soul. The “sun-salutation” is popularly known as ‘Suryanamaskar’.” (Source: https://simple.wikipedia.org/wiki/Yoga)

“The word yoga, from the Sanskrit word yuj means to yoke or bind and is often interpreted as “union” or a method of discipline. A male who practices yoga is called a yogi, a female practitioner, a yogini.

Today most people practicing yoga are engaged in a practice of asanas, which is a program of physical postures designed to purify the body and provide the physical strength and stamina required for long periods of meditation.” (Source: https://www.yogajournal.com/meditation/yoga-questions-answered)

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Today’s Power Flow Format

  1. Getting Started: take several deep breaths in each posture (8 minutes)
  • Child’s pose
  • Downward facing dog
  • Standing forward bend, ragdoll variation
  • Equal standing pose
  1. Sun Salutation A (5 minutes)
  • (inhale) Mountain pose
  • (exhale) standing forward bend
  • chaturanga series
  1. Sun Salutation B (10 minutes)
  • (inhale) chair pose *
  • (exhale) reach arms back, palms in* (*repeat the flow between the 2 postures with breath a few times)
  • (inhale) chair pose
  • (exhale) forward bend
  • FLOW to downward facing dog:
    • Knees down
    • (exhale) low lunge
    • (inhale) high lunge
    • (exhale) reach both arms back, palms face in
    • (inhale) 2nd warrior
    • (exhale) side angle pose opt. extended side angle
    • (inhale) reverse warrior
  • Flow Sun B with breath, 2 to 3 more times
  • CHILD’S POSE (minimum 3 breaths)
  1. 1st Series (10 minutes)
  • (inhale) chair
  • (exhale) prayer twist
  • (exhale) maintain spine twist and step left foot back into revolved high lunge
  • (exhale) low lunge right foot forward, left back
(exhale) half front-splits pose
(exhale) low lunge right foot forward, left back
(inhale) 2nd warrior 
(exhale) vinyasa triangle pose
(inhale) 2nd warrior
  • (exhale) FLOW to downward facing dog
  • Repeat 1st series on opposite side 
CHILD’S POSE
  1. 2nd Series (10 minutes)
  • (exhale) tiger pose
  • (inhale) 3-legged dog
  • (inhale) crescent lunge
    • Option: lean forward, reach both arms back
  • (exhale) 3rd warrior with arms back/airplane pose
  • (exhale) high lunge
  • (inhale) 2nd warrior 

  • (exhale) side angle pose opt. extended side angle, arm binds, birds of paradise
  • (inhale) reverse triangle
  • (exhale) low lunge

  • (inhale) down dog kick – right leg lifts
(exhale) runner’s lunge with back knee to mat
  • FLOW to downward facing dog
  • Repeat 2nd series on opposite side
  • CHILD’S POSE
  1. Inversion Series (2 minutes)
  • Crow Pose
  • CHILD’S POSE
  1. 3rd Series (8 minutes)
  • (exhale) low lunge
  • (inhale) 2nd warrior
  • (exhale) balancing half moon
  • (inhale) 2nd warrior

  • (inhale) 5-pointed star pose

  • (exhale) horse pose
  • (inhale) 5-pointed star pose
  • 
(exhale) 2nd warrior
  • 
(exhale) FLOW to downward facing dog
  • Repeat 3rd series on opposite side
  1. Hips, Spine, and Close (7 minutes)
  • (exhale) sleeping pigeon pose
  • Repeat on opposite side
  • (inhale) cobra pose
  • Rest
  • (inhale) repeat: cobra pose
Rest
  • From seated:
  • (exhale) cow face pose -gomukhasana 
Repeat on opposite side
  • Rise and then lower to back
  • (exhale) happy baby pose
  • (exhale) supine spine twist
  • Repeat on opposite side
  • Savasana

Source: http://yogadigest.com/ready-to-teach-60-minute-vinyasa-class-focus-balancing-half-moon/

 

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