Monday, March 17, 2014

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,

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