Monday, January 6, 2014

The Yoga Bag Home Yoga Practice (Basic Practice, 1/6/2014)


The Yoga Bag Home Yoga Practice
(Basic Practice, 1/6/2014)



This is a more basic home practice. It should take you about 45-60 minutes.*
(Home practices will be stored on a hidden page on the blog. You can link for each post of home practice The Yoga Bag Home Practice, 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, 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).
·      If you want to add a challenge, add a Sun B, warrior I to warrior III holding each asana for 10 breaths. I just did that this AM and it was very centering.
·      Sun B- 3 legged flip dog to side plank. Other side.

Vitality
·      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. Hold 5 breaths.
·      Wide legged forward bend.
·      Namaste forward facing fold to twisting triangle.
·      Down dog to other side.

Igniting
·      5 wheels for 10 breaths.
·      1 wheel for 20 breaths.

Stability
·      Block between thighs, legs lifted, soles of feet to ceiling toes toward shins- 30 lifts (hands by ears elbows wide).
·      Bicycle prep extend opposite hand past opposite knee- crunch in for 10 (do sets of 10 on each side twice).
·      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










Post a Comment