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
Yin Ending
- Cat Tail Yin Hold ... Both Sides
- Snail with Block Hold
- Svanasana
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