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

http://theyogabag.blogspot.com

*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