Align & Flow Sequence - Spring Sun brings Morning Calm - 90 Minute

It's early March and it's still really cold but the sun is really bright & strong today.  It's not just peeking it's head in & out of the clouds.  It's here to make a statement.  In accordance, our morning practice will begin soft, like a rising sun, peek through the clouds with some strength and continue to rise in the sky with flow.

Yin Release - Sun Peaks Over the Horizon

  Start with Legs Up the Wall
   Use a comfortable distance, breath
   Add a Face & Neck Self Massage

Figure-4 at the Wall
   Let Butt rise up off the ground & explore the angles
   Feel the Glute stretch wrap up around the side of the thigh and into the hip

Wide Legs at Wall
   Bring awareness to Pelvis
   Feel the locus of so many tendons giving way to bright sun

Back to Mat

Support Sphinx with Bolster
Transition into Elevated Crime Scene
Bolster-Supported Cat Tail
   These 3 poses stretch the entire Hip, Abdomen, and Quad - Move Slowly

Butterfly Wide Knee Forward Bend
   Explore Neck Positions

Centipede Straight Leg Forward Bend
   Use Rolled Blanket Under Knees to Stop Hyper-Extension

Dynamic Movement - Sun is Rising

All-4's Cow / Cat

Sit Back for Wrist Stretches

Down Dog with Head Resting on Bolster to Calm the Brain
Sit Back down Straddle the Bolster and Breath
REPEAT with Variations: Open Chest, Stretch Neck, Breath

Onto Belly
   Single Leg Lifts
   Double Leg Lifts Exploring ability to Cow/Cat Tailbone in this Position

Child's Pose
Crescent Child's Pose

Rolling Over onto Side
  Top Leg Sweeping Rotations
  Relaxed Stretch like Side Hip Hump without Bolster

Onto Belly
   Alternating Leg Hamstring Curls
   Double Leg Hamstring Curl Hold - Then Explore Cow / Cat Tailbone Action

Child's Pose
Puppy Dog
Crecent Puppy Dog

Forearm All-4's for Heart Pump Shoulder Action

Long Hold Down Dog

Slow Walk to Front of Mat Rag Doll
Chair Knee Position Exploration
Rise to Stand

Flow - Sun is in the Sky

Open Heart Standing
Arms Wide - Strong Embrace

Tadasana --> Hands Heart Center --> Arms Goal Post --> Flow Center/Out Many Times

Arms Up Fold Over Beginning a Long Series of Simple but Self-Directed Flow

Surya Namaskar A Sequence - Leading the First Series
   Swan Dive
   Forward Fold
   Lunge
   Plank
   Belly --> Backbend
   Child
   Down Dog
   Lunge
   Forward Fold
   Rise
REPEAT - Counting Breath but Not Giving Too Much Direction - Let People Find Their Own Way
At Least 2-3 Times Per Side, Time Permitting

Add Extra Poses if there's Time

Integration & Relaxation - Basking in the Sun

Find Way onto Back on Ground

Figure-4 --> Figure -4 Twist Long Hold

Savasana

Yin 90 Minute - Incorporating Myofascial Release Techniques

Tonight's sequence mixes traditional Yin postures with some myofascial release techniques using a tennis ball.  We begin with Yin to calm the body and release the fascial sheath.  Then we sprinkle in some myofascial release to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in underlying muscles.  Then we return to Yin techniques to recapture the calm, meditative state we all love.

Props:

• 2 Mats, staggered sideways to create a wider pad
• 2 Blocks, I prefer the soft blocks for the calf stretches we'll do, but to each their own
• 1-2 Sandbags, I prefer 2, but many people don't seem to make much use of the second
• 1 Bolster
• 2-3 Blankets
• 1 Tennis Ball

Seated Introduction - Words above plus the idea of fascia vs muscle

Side Hip Hump w/ Bolster
   - Contemplate sensation & differences before switching to other side
   - End with sacrum supported on bolster knees toward chest


Figure-4 w/ Bolster
   - Explore slight asymmetries

Happy Baby w/ Bolster
   - Explore Straightening Legs toward Half Plow

Onto Belly --> Relaxed Sphinx over Bolster  --> Rise toward Elevated Sphinx
   - Move Knee Up on Side Creating Serious Asymmetry in Elevated Crime Scene
   - Support Head

Come to Wall --> Forward Bend into Wall

Calf Stretches at Wall w/ 2 Blocks
   - Really explore Straight & Bent Knee, Left & Right Rotation
   - The Bottom of the Foot is Still the Backbody

Come back to Mat --> Foot Stretches

Sit Back --> Wrist Stretches
Set up Tennis Ball between 2 Blocks for Forearm Myofascial Release

Come to Wall for Tennis Ball Myofascial Release
   - There are literally thousands of ways to do this, just pick something simple and explore

Return to Mats --> Cat Tail
   - This Twisting Backbend opens the entire frontbody
   - Contemplate sensation & differences before switching to other side

 Sit back and Stetch Neck

Uppavistha Konasana
   - Relexed Form
   - Use Bolster or Blocks to Support Head

Half Marichyasana Glute Stretch Twist
   - Don't think traditional posture - focus on feeling the glute release

Build Svaroopa Stack with several Blankets and Bolster on Top
   - Get Heels Off the Ground - Higher is Fine
Savasana