Week 6: Sequencing

Level 2 Class, Theme: Twists and Backbends

1. Opening

a. Virasana on a block (Hero Pose) – set intention and bring focus to breath, inhale and exhale even length. Stretch alternate arms to ceiling with a slight side bend, twice per side. Place one hand on hip and gently twist to that side; repeat on the other side.

b. Adho Mukha Svanasana (Down Dog) – shoulder girdle mantra with focus on upward rotation – inner shoulder blades away from the spine

2. Surya Namascara (Sun Saluatation) – warm the entire body

a. SNA x3 – Low Cobra on first round, teaching actions of thoracic spine (shoulder blades in, melt heart forward).

b. SNA B x3 – Replace Virabhadrasana I with low lunge on third round and hold for 2 breaths

3. Standing Poses – warm spine and prepare for peak pose

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra, plus soften lower ribs to top of hipbones.. Lift leg and bring forward, windmilling up to next pose.

b. Virabhadrasana II (Warrior II) – open hips. Work with the breath, straightening leg on inhale and bending on exhale x3. Return to lunge position and press back into AMS. Repeat AMS and Vira II on other side.

c. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra, ribs to hipbones. Lift leg and bring forward, windmilling up to next pose.

d. Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades. . Return to lunge position and press back into AMS. Repeat AMS and triangle on other side.

e. Adho Mukha Svanasana (Down Dog) – lengthen spine, ribs to hipbones. Rotate to length of mat to move into Prasarita.

f. Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on shoulder girdle mantra and spine lengthening from neck to tailbone. Place one hand in the center and come into twisting Prasarita. Twist twice to each side, focusing on twisting with the core muscles.

g. Tadasana (Mountain Pose) – reset

h. Utkatansana – focus on keeping length in the spine, sending tailbone to floor, drawing top of hip bones toward lower ribs.

4. Peak

a. Natarajasana with a strap at the wall – tailbone to floor, focus on drawing low ribs to top of hips to avoid compression in lumbar spine.

5. Cooldown

a. Balasana (Child’s Pose) – reach arms to each side

b. Sukhasana (Easy Cross-Legged Seat) – gentle twist to each side

c. Supported Matsyasana

d. Setu Bandha (Bridge Pose) on block – prepare for Salamba Sarvangasana

e. Salamba Sarvangasana on block

f. Reclining Twist

6. Savasana (Corpse Pose)