Flow Sequence

Planning 60 minute flow for Monday evening class at Binghamton Yoga.  Will focus on connection between breath & movement.  Even though there are a lot of postures in this sequence, I hope to approach it in a calm manner to better facilitate that connection.


Seated
Ujjayi Breath Connection btw Movement & Breath
Become Larger with Every Inhale & Relax Exhale
3 Ohms

----------------------- 1st FLOW ----------------------

Tadasana
Swan Dive into Gentle Uttanasana
Right Leg Back - Long Lunge
Decend into Anjanayasana & Relax
Step Back to Down Dog
Decend Knees into Balasana
All-4s
Cow/Cat -- Explore -- Rolls
DOwn Dog
Right Leg Forward into Long Lunge
Decend into Anjanayasana & Relax
Uttanasana
Half Up -- Swan Rise
Tadasana

Second Time thru...
Anajanayasana Arms Up
Plank Hold
Balasana
All-4s
Table -- Extend Leg & then Exhale Knee to Nose
Balasana btw Sides
Wrist Stretching & Strengthing
Down Dog
Anajanayasana Arms Up
Uttanasana
Half Up -- Swan Rise
Tadasana

---------------------- INTERLUDE -----------------------

Shoulder Work
Goal Post Rotations

Step Wide into Prasaritta Padottanasana Feet
Side Stretch Flow -- Toward Holding
Prasaritta Padottanasana -- Moving from Wide to Narrow
Goddess w/ Breath -- Inhale Out Exhale Up
Goddess Hold  (Utkata Konasana)
Tadasana

----------------------- 2nd FLOW ----------------------

Back to the Front of Mat

Swan Dive into Chair
Step Back to Plank (Not Worrying about Lunge)
Down Dog --> Plank --> Baby Cobra --> Down Dog
Warrior I Forward --> Back
Warrior II Back --> Forward
Windmill to Earth
Plank --> Cobra --> Plank --> Down Dog
Step to front of mat
Uttanasana --> Utkatasana
Pavritta Utkatasana -- Both Sides w/ Uttanasana Btw
Tadasana

Second Time thru...
Up Dog instead of Cobra
Utkatasana
Pavritta Utkatasana Lifting Leg -- Both Sides with Uttanasana Btw

Step Wide into Prasaritta Padottanasana Feet
Utthita Trikonasna -- Both Sides
Pavritta Trikonasana -- Both Sides

Urhdva Hastasana --> Down Dog
Plank
Side Plank Hold -- Both Sides Hold
Any Backbend on Floor
Balasana

----------------------- SEATED ----------------------

Eka Pada Rajakapotasana
First Down & Long Then Up & Hold Foot with Balance
Both Sides

Dandhasana
Reverse Table -- Lift a Leg -- Both Sides
Pursvottanasana
Paschimottanasana

Janu Sirsasana w/ Focus on Bent Leg
Stretch it Long into Air to Clear It
Ardha Badha Padma Paschimottanasana
Marichyasana -- Deeper
Cow Face
Repeat Other Side

----------------------- ENDING ----------------------
Shoulderstand (Salamba Sarvangasana)
Plow (Halasana)
Fish (Matsyasana)

Savasana
Om