Week 5: Sequencing

Level 2 Class, Theme: Shoulders

1. Opening

a. Sukhasana (Easy Cross-Legged Seat) – set intention

b. Marjaryasana/Bitilasana (Cat/Cow) – to warm the spine

c. Balasana (Child’s Pose) – still the mind

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

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

a. SNA x3 – lengthen spine, extend through heels in Chaturanga

b. SNB x2 – shoulder girdle mantra

3. Standing Poses – open the hips and prepare for peak pose

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

b. Balasana (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses

c. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

d. Virabhadrasana II (Warrior II) – open hips, shoulder girdle mantra, focusing on the use of shoulder muscles to lift arms

e. Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades

f. Tadasana (Mountain Pose)

g. Utkatasana (Chair Pose) – external rotation of the arm

h. Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on shoulder girdle mantra and spine lengthening from neck to tailbone

i. Tadasana (Mountain Pose)

j. Parivrtta Utkatansana – twist to balance the forward bend, focus on keeping the neck long (NOTE on link - scroll down the page a little for a picture and basic instructions on this pose, it's the first post in the sequence on the link)

k. Dolphin – draw lower front ribs toward frontal hipbones, press down the length of the forearm, stacking the inner wrist on top of the outer wrist

l. Ardha Sirsasana II (Half Headstand II) – press down the length of the forearm, stacking the inner wrist on top of the outer wrist, extend lower ribs toward frontal hipbones

4. Peak

a. Sirsasana

5. Cooldown

a. Tadasana(Mountain Pose)

b. Uttanasana (Standing Forward Bend) – cooling, feel spine lengthen and let go

c. Sukhasana (Easy Cross-Legged Seat) – stretch arm overhead to each side

d. Marichyasana 1 (Marichi’s Pose) TWIST only, not full pose – counteract forward bend, release shoulder muscles

e. Balasana (Child’s Pose) – release spine

f. Setu Bandha (Bridge Pose) – prepare for Sarvangasana

g. Sarvangasana (Shoulderstand)

h. Salamba Matsyasana (Fish Pose) - supported across your shoulderstand blankets

i. Reclining Twist (Twisting Apanasana or any other twist that feels good on your body.)

6. Savasana (Corpse Pose)