The Yoga Bag Home Yoga Practice
(1/5/2014)
For those of you who are working on your home practice, I am
posting sequences as I do them at home. You can pull this up on your computer
or print to structure your practice. The general framework is Journey Into
Power (JIP) sequence by Baron Baptiste. I add in sequences and asanas as I am
working on them. For more information on JIP and Baptiste Power Vinyasa Yoga go
to: http://www.baronbaptiste.com
Home practices will be stored on a hidden page on the blog.
You can link for each post of home practice, link from the About-The-Yoga-Bag
link The Yoga Bag Home Practice Link, or search directly.
Integration
·
Child’s pose.
·
Down dog.
·
Three legged do right leg then left leg bent and
open.
·
Down dog.
·
Walk feet forward, forward fold.
·
Rag doll (opposite hand opposite bicep).
Awakening
·
Sun As (a few times).
·
Sun Bs- today I did 10 Sun Bs with warrior I to
warrior II, to peaceful warrior on each side. To keep track, I use pebbles and
a bowl (see photo). As I finish each sun salutation, I put a rock back in the
bowl. This way I can focus on my breath and not worry about counting.
·
Sun B, warrior I (hands interlace behind and
draw down back leg) to warrior III (hands bound) both sides (at every down dog
10 frog jumps- yeah- your heart will get beating).
·
Sun B- at down dog walk, three legged dog, walk
hands back to back foot, take one hand then the other to the ankle- standing
split- hands to floor, draw lifted leg in, hug in, roll up to stand lifted leg
presses forward to front wall- heel out toes toward your shin (hold 5 breaths)-
draw foot back to airplane- to standing split- walk hands forward to plank
lifted ankle lands on grounded ankle- 5 high plank to low plank- to down dog-
repeat to other side.
·
Sun B at warrior I, warrior II, twisting ½ moon,
½ moon. Other side.
·
Sun B- 3 legged flip dog to side plank. Other
side.
Vitality
·
Sun B to crescent lunge, twist, side angle, bird
of paradise. Other side.
·
Chair pose, twice each side hands in prayer
(breathe 5 breaths at prayer and 5 breaths hands open).
·
Crow to headstand, float to side crow open legs,
back to side crow back to headstand (other side) then back to crow, jump to low
plank to down dog.
Equanimity
·
Eagle both sides.
·
Eagle, to airplane, to ½ moon, to dancer.
·
Extended leg lift (hand on outside/baby toe side
of foot), extend forward then to the open side- both sides.
·
Tree- both sides- I added the crow arm balance.
Grounding
·
Warrior I, warrior II, triangle, bottom arm reaches
to the side drawing the bottom lung under, top lung over. Hold 5 breaths.
·
Wide legged forward bend to firefly.
·
Namaste forward facing fold to twisting triangle.
·
Low lunge to hanumasana (splits).
·
Down dog to other side.
Igniting
·
Camel to wheel to camel.
·
5 wheels for 10 breaths.
·
1 wheel for 20 breaths (right leg lifts for
first 10, left leg for second 10).
Stability
·
Block between thighs, legs lifted, soles of feet
to ceiling toes toward shins- 100 lifts (hands by ears elbows wide).
·
Bicycle prep extend opposite hand past opposite
knee- crunch in for 20 (do sets of 20 on each side twice).
·
Feet on floor knees bent, crunch up for 20.
·
120 Degree angle at hips feet lifted toward wall,
hands extended outside of thighs chest lifts, shoulder in- crunch for 20.
Opening/Release
·
Strap on right foot, hold strap in right hand,
leg extends to right- long and straight an then over to the left- 20 to 30
breaths at each- switch legs.
·
Double pigeon both sides.
Rejuvenation
·
Handstand with support.
Deep Rest
·
Savansana and Seated Meditation.
Have fun!
Namaste,
Catherine
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