60 Minute Flow Sequence: Ground-Up

This evening's 60 minute Flow at Binghamton Yoga will start with inspiration from this quote:

Everyone you know is fighting a battle you know nothing about.  Be kind always.
Yoga gives us the power to discover yourself and end the war for yourself and others.

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Start with Yin to build solid foundation and inner-awareness - Kindness & Awareness.

Chest Opener - Interlace hands on top of head or under block.

Cat Tail - Not feeling it?  Add two blocks under elbows for combination of side sphinx & cat tail.

Snail - Start on block with leg variations to open hamstrings. Then roll up & over.  Use sandbag.

Traction --> Sphinx --> Seal   - Find all the back muscles from the feet to the legs and the back.

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Move into Yang's dynamic energy to build core strength - Resolve.

Clams Shell Variation with Sweeping Top Leg

Spinal Roll-Ups using Sandbag - Hug Tight - Then Experiment with Wide Legs Toes Pointed

Side Crunches

Push-Ups with Knees Bent and Emphasis on Quality and Consistency

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Use Yang power to become expansive - Exploration.

Balasana


Adho Mukha Svanasana


Flow:

    Eka Pada Down Dog --> Anjanayasana --> Step Back to Eka Pada Down Dog
    Float Forward to Plank with Leg Up --> Switch Sides --> Repeat Other Side

Prasaritta Padottanasana


Goddess Roll-Up and Goddess Isolation --> Goddess

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Balance grounded Yin with reaching Yang to find Vinyasa Flow - Treatment & Process.

First Flow

   Tadasana

   Single Leg Lifted Tree Vrkasana variation

   Toppling Tree SLOW into Virabadhrasana III variation

   Step Back into Anjanayasana

   Virabadhrasana II --> Parsvakonasana --> Trikonasana

   Transtion Weight forward and float into Ardha Chandrasana

   Uttanasana --> Rise

   Repeat Other Side

Second Flow

   Tadasana --> Utkatasana Chair

   Lift Leg in Chair --> Float back into Vira III

   Fold into Eka Pada Uttanasana

   Step Back to Vira I

   Turn Sideways for Vira II

   Curl back arm behind back for Reverse Warrior

   Keep arm bound for Side Angle --> Triangle --> 1/2 Moon

   Transition into Bound Hand to Foot 1/2 Moon Hold

   Uttanasana --> Rise

   Repeat Other Side

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Pinnacle Posture Prep

Dolphin --> Swimming Dolphin Reps

Reverse Table Top Hold

Butterfly Forward Fold Hold

Down Dog Hold

All-4's Stretching Cow Back Bend Hold

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Pinnacle Posture - Resolution.

Come to Wall

Adho Mukha Vrkasana Handstand

Relax

Salamba Sirsasana Headstand

Balasana

Palms Under Chin Cute Pose for Neck

Double Leg Saddle or Single Leg Reclining Hero

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Ending - Love.

Savasana

Om...shanti, shanti, shanti

Be kind always.