60 Minute Flow Sequence: Conditioning

My first Binghamton Yoga blog post was entitled Barre Integration.  It was inspired by a barre exercise video I watched on You Tube, and then I worked some of it into my yoga class that week.  Well, this week we revisit some of the conditioning work we did there in a new sequence this week.

Warm Up

• Start Standing
• Head Neck Up Down with Arm Shoulder Expression Reps
• Alternate Shoulder Rolls Reps
• Downhill Skier --> Reverse Flies for Back & Shoulder Muscles Reps ... Hold
• Fold Over --> Alternate Calf Stretches Reps
• Roll Back Up
• Oblique Twists Reps
• Hands & Feet ... Over Reps ... Under Reps

Conditioning

• Plie Squat Narrow Reps ... Plie Squat Wide Reps
• Deep Lung Stretch Both Sides
• All-4's ... Donkey Kick Reps ... Both Sides
• All-4's ... Fire Hydrant Lift Reps ... Both Sides
• Roll onto Back
• Leg Extension Quad Kick to Ceiling Reps ... Both Sides
• Inner Thigh Frog Reps with Resistance
• Bridge ... Extend Leg Straight Lower & Lift Reps ... Both Sides
• Roll onto Side
• Side Leg Lift Reps ... Both Sides 
• Hinge ... Slow Decent ... Hold ... Several Times
• Hinge ... Roll Forward

Transitioning

• Forearm Plank Hold ... Lift One Leg Hold ... Lift Other Leg Hold
• Come to Ground --> Stretch Long Traction ---> Sphinx Hold
• Single Sided Bow with Reach Back to Ankle Thigh Stretch ... Both Sides
• Down Dog with Fingers Spun Out Hold
• Walk to Front of Mat
• Uttanasana
• Rise Strongly

Moving Balance Flow

• Simple Tree --> Float Back --> Lunge Balance --> Kneecap Kisses Earth
• Turn Sideways
• Lunge Balance--> Kneecap Kisses Earth --> Float Forward --> Simple Tree
• Repeat Several Times

 External Rotation

• Vinyasa
• Pigeon with Block Under Thigh Yin Length Hold ... Both Sides
• Gomukasana Hold ...Sykas Spin to Other Side

Standing Balance Flow

• Simple Dancer Hold ... Transition
• Reverse Utthita Hasta Padangustasana Hold ... Transition
• Figure-4 Squat Hold
• Repeat Other Side

Coming to Earth

• Malasana
• Crow

Yin Ending

• Cat Tail Yin Hold ... Both Sides
• Snail with Block Hold
• Svanasana

60 Minute Flow Sequence: Time to Stretch + Taking Flight

Last week's 60 Minute Flow went so well at Binghamton Yoga, that I decided to make some minor changes to the Vinyasa sequence and do it again tonight.  It combines some Yin at the beginning and the end plus some very flight-oriented work in between.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Side Bed Stretch Both Sides   2 Min Each Balasana --> Spinal Rolls Down Dog --> Walk Forward --> Uttanasana Roll to Rise

Vinyasa 1 Urdhva Hastasana Swan Dive to Uttanasana Anjanayasana Right Back   Lower Knee & Stretch Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Anjanayasana Right Forward   Lower Knee & Stretch Turn Prasaritta Pada    Wide Leg Down Dog Turn to Front & Step Forward    Uttanasana Egg Roll to Rise

Vinyasa 2 Standing Strap Chest Opener Uttanasana  --> Utkatasana High Lunge Right Back Vira II --> Parsvakonasana --> Trikonasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up High Lunge Right Forward Vira II --> Parsvakonasana --> Trikonasana Turn Sideways Wide Leg Down Dog Prasaritta Padottanasana    Tripod Balance Uttanasana  --> Utkatasana Roll to Rise

Vinyasa 3 Clasp Hands Behind Back & Strong Upbend Fold Over into Drinking Bird Utkatasana High Lunge Right Back Vira II --> Parsvakonasana -->                                Ardha Chandrasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Vira II --> Parsvakonasana -->                                Ardha Chandrasana Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to Ardha Chandrasana Transition to Vira III Step Back to Ashta Chandrasana (High Lunge) Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to Parsvakonasana Float Forward Ardha Chandrasana Transition to Vira III Swivel Back to Vrkasana Tadasana Bakasana Crow  Balance Bakasana Crow  Lift Bakasana Crow  Pick Up Leg

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min Balasana --> Spinal Rolls Yin Twisted Roots Both Sides  2 Min Each Yin Snail  3 Min Fish Matsayasana Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti,

Saturday Evening Yin Sequence

After months of people saying "we should get together on a weekend night at Binghamton Yoga and have a yoga get-together," I finally decided to make it happen.  To give the evening a focus, a group class seems appropriate, but because everyone is so familiar with Vinyasa Flow AND because it's late we're not trying to kill ourselves, I thought a Yin-style class would be both universally accessible and something new & different to this group.

The hardest part of Yin is learning to relax and letting time & exploration yield change rather than effort & alignment.  Most of these students are really comfortable with Yang style practice, so making sure they listen to their body sink into the posture is going to be the most important part.  I'm going to often ask them to close their eyes and FEEL the posture.  I'll ask them to move slow & explore...looking for deep, slow, mild discomfort & awareness as the fascia gives way - avoiding muscle energy and letting gravity assist.

Students will need 3 blankets, 2 mats, 2 blocks, 1 strap & 1 bolster.  They'll want lots of space around them.  The postures I've chosen should limit weight-bearing on hands.  Room should be warm.

* Supine Learning to Fly Chest Opener using 2 Blocks, 1 Blanket, 1 Strap - 5:00

* Side Sphinx Psoas Stretch Right Side with Blocks under Elbow - 3:00
* Follow Thru with Cat Tail Same Side using Blanket Under Knee - 3:00

* Side Sphinx Psoas Stretch Left Side with Blocks under Elbow - 3:00
* Follow Thru with Cat Tail Same Side using Blanket Under Knee - 3:00

* Seal with 3 Blankets Stacked - 3:00

* Yang Camel Transition using Blanket Under Knees - 1:00

* Saddle with Optional Blankets under Back - 3:00

* Interlude:
   > All-4's ... One Leg Back to Stretch Knee ... Other Leg Back to Stretch Knee
   > Down Dog Peddle, Plank, Child
   > Walk Forward

* Uttanasana - 2:00

* Roll to Stand Very, Very Slowly

* Anjanayasana Right with Blocks - 2:00
* Anjanayasana Left with Blocks - 2:00

* Frog - 3:00

* Twisted Roots Right w/ Sandbag & Block for Support - 3:00
* Twisted Roots Left w/ Sandbag & Block for Support - 3:00

* Yang Hinge 3 Times - Slow Down, Hover, Relax
* Fourth Hinge to Sit-Up

* Caterpillar with Support Under Head - 3:00

* Snail w/ Blanket Under Back to Cushion Spine- 4:00

* Pentacle w/ Blanket Cover - 3:00

* Sukhasana

* OM - om shanti shanti shanti namaste

60 Minute Flow Sequence: Time to Stretch + Scissor Transition Balance Flow

60 minute class at Binghamton Yoga.  Initially taught Monday, March 10, 2014 to 26 eager yogis.

Class opens with 10 minutes of relaxed, yin-style, opening to grace then flows through four progressive Vinyasas, which culminate in Eka Pada Uttanasana and Crane.  These poses are tied together by a focus on core strength and flying-like Vira III postures through the rest of the Vinyasas.  Class closes with 10 minutes of relaxed, yin-style, clearing postures.  Finally, I ask people to stay in Savasana and count their own breaths to end it on their own time.  This was interesting because even here people compete to be the "best yogi" by seeing who breaths the slowest.  So strange.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Cat Tail Both Sides   2 Min Each Balasana --> Spinal Rolls Down Dog --> Walk Forward --> Uttanasana Roll to Rise

Vinyasa 1 Urdhva Hastasana Swan Dive to Uttanasana Anjanayasana Right Back   Lower Knee & Stretch Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Anjanayasana Right Forward   Lower Knee & Stretch Turn Prasaritta Pada    Wide Leg Down Dog Turn to Front & Step Forward    Uttanasana Egg Roll to Rise

Vinyasa 2 Standing Strap Chest Opener Uttanasana  --> Utkatasana High Lunge Right Back Vira II --> Parsvakonasana --> Trikonasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up High Lunge Right Forward Vira II --> Parsvakonasana --> Trikonasana Turn Sideways Wide Leg Down Dog Prasaritta Padottanasana    Tripod Balance Uttanasana  --> Utkatasana Roll to Rise

Vinyasa 3 Clasp Hands Behind Back & Strong Upbend Fold Over into Drinking Bird Utkatasana High Lunge Right Back Float Forward Vira III with Blocks    Donkey Kicks Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Float Forward Vira III with Blocks    Donkey Kicks Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to High Lunge Float Forward Vira III Hands-free Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to High Lunge Float Forward Vira III Hands-free Swivel Back to Vrkasana Float Left Back to High Lunge Fiesta Feet Right Then Left   Hang in Center Toes & Knees Turned Out Egg  -->  Eka Pada Uttanasana  Both Sides   Repeating Relax Bakasana Crow

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min All-Fours Cow/Cat Bidalasana Yin Sleeping Swan  Both Sides  2 Min Each Yin Butterfly   3 Min Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti, namaste...

Using Yin Style Yoga in a Vinyasa Flow

Over the last few weeks I've begun mixing Yin Yoga style postures into my "normal" Vinyasa Flow classes at Binghamton Yoga.  In the past I hesitated to do this because I thought people would either find them too slow and/or too esoteric.  Surprisingly, the exact opposite has been true.  Students have been loving them!

I introduce Yin-style postures by saying that there are at least two general ways to stretch a muscle: the "usual" muscle energy approach, which uses alignment & force, OR the less common Yin approach, which uses alignment & time.  This explanation seems to work because it allows me to better instruct students to avoid rushing the Yin stretch - just let it happen and don't force it.