Wednesday, January 8, 2014

The Yoga Bag Home Yoga Practice- Arms and Half Moons (Basic Practice, 1/8/2014)


The Yoga Bag Home Yoga Practice- Arms and Half Moons
(Basic Practice, 1/8/2014)

This is a arms and half moon home practice. It should take you about 60 minutes.* The photo is from my new yoga room. It is a work in progress. I am working on a space heater and furniture today. I hope Jerry gets me a corner fireplace : ).
(Home practices will be stored on a hidden page on the blog. You can link for each post of home practice link http://theyogabag.blogspot.com/p/the-yoga-bag-home-practice.html, link from the About-The-Yoga-Bag 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 (2Xs).
·      Sun Bs- warrior I (2Xs), then warrior I to warrior II, to peaceful warrior on each side (2Xs).
·      Sun B- At down dog
o   High plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)- repeat 3 times
o   Right leg lifts- extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)- repeat 3 times
o   Left leg lifts- extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)- repeat 3 times
o   Right leg lifts-
§  Knee to nose, hold for 10 breaths, extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)
§  Knee to nose, hold for 5 breaths, extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)
§  Knee to nose, hold for 5 breaths, extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)
o   Left leg lifts-
§  Knee to nose, hold for 10 breaths, extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)
§  Knee to nose, hold for 5 breaths, extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)
§  Knee to nose, hold for 5 breaths, extend leg, press through heel, square hips- high plank (5 breaths) to low plank (5 breaths), down dog (5 breaths)
·      Sun B- at chair pose- hands at prayer
o   Ground through the left foot, press all four corners into the mat, extend right leg to warrior three (5 breaths), to half moon (5 breaths), warrior II, to peaceful warrior.
o   Vinyasa to the other side.
o   Repeat on left side.
·      Sun B, warrior I, hands like goal posts, press into front floor, elbows at shoulder height, draw elbow forward, hands back, belly in, press front foo in again and go back, reach through the crown of your head and belly in and go back (hold for 5 breaths) vinyasa to left side, repeat on left.
·      Sun B- 3 legged flip dog to side plank. Other side.

Vitality

·      Sun B crescent lunge, drop hips and press through the ball of the the back foot. Drop your hands, palms face forward, draw your chest forward and press through the back heel (hold for 5 breaths)- repeat 3 times. On the thrist time, move into airplane (hold 5 breaths) then ½ moon (hold 5 breaths) to warrior II to peaceful, Vinyasa to other side and repeat on left.
·      Sun B to crescent lunge, twist, side angle. Other side.
·      Chair pose, twice each side hands in prayer (breathe 5 breaths at prayer and 5 breaths hands open).
·      Crow.

Equanimity

·      Eagle both sides.
·      Eagle, to airplane, to ½ moon.
·      Extended leg lift (hand on outside/baby toe side of foot), extend forward then to the open side- both sides.
·      Tree- both sides.

Grounding

·      Warrior I, warrior II, triangle. Reach top arm to the front of the room and then bottom arm. Use core and breath. Hold 5 breaths.
·      Wide legged forward bend.
·      Namaste forward facing fold to twisting triangle.
·      Down dog to other side.

Igniting

·      Bridge for 5 breaths
·      5 wheels for 10 breaths.
·      1 wheel for 20 breaths. Bend and lift right leg for first count of 10 and then left leg for second count of 10.

Stability

·      Block between thighs, legs lifted, soles of feet to ceiling toes toward shins- 20 lifts (hands by ears elbows wide).
·      Come forward to supported baot. Hands under knees, squeeze the block between your thighs. Hold for 20 counts.
·      Block between thighs, legs lifted, soles of feet to ceiling toes toward shins- 20 lifts (hands by ears elbows wide).
·      Come forward to boat, extend legs, squeeze block reach hands. Hold for 20 counts
·      Repeat lifts and boat until you do each for 5 sets of 20 counts.
·      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

·      Block under sacrum, legs up, soles of feet to ceiling.

Deep Rest

·      Savansana and Seated Meditation.

Have fun!

Namaste,

Catherine


*The general framework is Journey Into Power (JIP) sequence by Baron Baptiste. I add in and take out 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











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