22 February 2011

Sequencing Week 3


Level 2 Class, Theme: Grounding, Balance
Opening
Sukhasana (Easy Cross-Legged Seat) – grounding through tailbone
Dandasana (Staff Pose) – grounding through tailbone
Janu Sirsasana (Head-to-Knee Forward Bend) – grounding through thigh while reaching out through heel
Ardha Matsyendrasana (Half Lord of the Fishes Pose) – to release the forward bend and ground through sole of foot, stretch shoulders
Sukhasana (Easy Cross-Legged Seat) – set intention
Balasana (Child’s Pose) – still the mind
Adho Mukha Svanasana (Down Dog) – lengthen spine
Uttanasana (Standing Forward Bend) – lengthen spine
Surya Namascara – warm the entire body
SNA x3 – lengthen spine, extend through heels in Chaturanga
SNB x3 – ground through 4 corners of feet
Standing Poses – open the hips and prepare for peak pose
Uttanasana (Standing Forward Bend) – ground through 4 corners of feet
Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra
Balasana (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses
Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra
Virabhadrasana I (Warrior I) – gentle backbend to counteract Uttanasana
Virabhadrasana II (Warrior II) – open hips, ground through 4 corners of feet, shoulder girdle mantra
Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth
Tadasana (Mountain Pose) – ground through 4 corners of feet
Uttanasana (Standing Forward Bend) – ground through 4 corners of feet
Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra
Virabhadrasana I (Warrior I) – gentle backbend to counteract Uttanasana
Virabhadrasana II (Warrior II) – open hips, draw legs together
Utthitta Parsvokonasana (Extended Side Angle Pose) – open hips, ground through 4 corners of feet, shoulder girdle mantra
Tadasana (Mountain Pose)
Vrkasana (Tree Pose) – balance, external rotation of single leg, draw hips together
Tadasana (Mountain Pose
Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on activating quadriceps and releasing hamstrings
Tadasana (Mountain Pose)
Peak
Utthita Trikonasana (Triangle Pose) (to get into peak pose)
Ardha Chandrasana (Half-Moon Pose) – grounding through 4 corners of feet, balance, shoulder girdle mantra
Utthita Trikonasana (Triangle Pose) (to exit peak pose)
Cooldown
Tadasana (Mountain Pose)
Uttanasana (Standing Forward Bend) – cooling
Sukhasana (Easy Cross-Legged Seat) – ground through tailbone
Janu Sirsasana (Head-to-Knee Forward Bend) – cooling, release hamstrings
Ardha Matsyendrasana (Half Lord of the Fishes Pose) – counteract forward bends
Balasana (Child’s Pose) – release spine
Setu Bandha (Bridge Pose) – prepare for Sarvangasana
Sarvangasana (Shoulderstand)
Supta Padangusthasana (Reclining Big Toe Pose) to sides with belt – release hips
Savasana (Corpse Pose)

2 comments:

  1. thank for sharing all these, I am now in teacher training, sometimes I I practice with my friends, the most difficult thing to me is how to design a a proper sequence to make students have the biggest benifits.
    thank you again!!
    Weiting

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