Tuesday, January 7, 2014

The Yoga Bag Home Yoga Practice (Blizzard Melting Practice, 1/7/2014)


The Yoga Bag Home Yoga Practice
(Blizzard Melting Practice, 1/7/2014)

This is a kickass home practice. I just finished it. It will warm you up during this polar vortex. It should take you about 60-90 minutes.*
(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 http://theyogabag.blogspot.com/p/the-yoga-bag-home-practice.html , 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).
o   Sun A (1) Take time to step back with the right leg- hold the low lunge. Then step back left foot to plank. Hold for 10 breaths. Step right foot forward hold lunge, then left, forward fold, half lift, fold, then reach hands to ceiling as you ground your feet into your mat.
o   Sun A (2) Take time to step back with the LEFT leg- hold the low lunge. Then step back RIGHT foot to plank. Hold for 10 breaths. Step LEFT foot forward hold lunge, then RIGHT, forward fold, half lift, fold, then reach hands to ceiling as you ground your feet into your mat.
·      Sun Bs- warrior I (2Xs), then warrior I to warrior II, to peaceful warrior on each side (2Xs). I did 10 here using little polished rocks and a bowl. Take out 10 rocks and drop one in the bowl as you finish the last forward fold of the Sun B.
·      Sun B-
o   down dog, lift your right leg keeping hips square. Draw you naval to your spine, round your back and bring your right knee to your nose. Hold for 5 breaths. Extend you leg. Repeat 2 more times. Knee to right triceps hold for 4 breaths, extend leg, three legged dog. Knee to left triceps, twist at core, hold for 5 breaths. Knee to nose and hold for 10 breaths. Extend leg and walk hands back to your left ankle for standing split. Work to bring your hands to your ankle. Hold for 10 breaths. Walk hands out to down dog and take a warrior I with your right foot forward. Warrior I (hands interlace behind and draw down back leg) to warrior III (hands bound) both sides. Hold each for 10 breaths. Vinyasa to complete the sequence on your other side.  
·      Sun B- 3 legged flip dog to side plank. Hold side plank for 10 breaths and reach for toe and extend leg. Side plank other side, from the gluteus medias externally rotate your leg and pulse your leg up for a count of 10. Vinyasa to other side.

Vitality
·      Sun B to crescent lunge (right side first), twist elbow to knee hands at prayer, back to crescent lunge, reach and extend arms out to either side and take left elbow under and left leg over for eagle. Hold for 10 breaths. Move to airplane for 5 breaths. Bring hands to prayer, reach your right hand to your block and move to half moon. Hold for 5 breaths. Warrior II. Peaceful warrior for 5 breaths each. Side angle. Hold for 5 breaths. Vinyasa to other side.
·      Chair pose, twice each side hands in prayer (breathe 5 breaths at prayer and 5 breaths hands open).
·      Crow, to headstand to side crow (legs extended), to headstand to side crow other side (legs extended), to headstand to crow. Jump back to chaturanga. Vinyasa to other side.

Equanimity
·      Eagle both sides.
·      Eagle, to airplane, to ½ moon take bind and hold for 10 breaths. Float to king dancer’s pose and hold for 10 breaths. Other side.
·      Extended leg lift (hand on outside/baby toe side of foot), extend forward then to the open side- both sides.
·      Tree- both sides. I took the pigeon arm balance here.

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
·      Camel for 5 breaths to wheel, to camel. Do this 2 times.
·      5 wheels for 10 breaths.
·      1 wheel for 20 breaths.

Stability
·      Block between thighs, legs lifted, soles of feet to ceiling toes toward shins- 100 lifts (hands by ears elbows wide).
·      Legs lifted hands under sacrum, lower legs 30, 60, then to a hover holding each for a count of 5, then 5, then 10 as you repeat for 3 times.
·      Scissor legs right leg lifted, left leg to hover, interlace fingers and point to outside of right leg and pulse for 20, squeeze legs in and switch sides. Back to first side for 10 pulses, second side for 10. Squeeze legs in.
·      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.
·      Half pigeon each side.
·      Double pigeon both sides.

Rejuvenation
·      Block under sacrum, legs up, soles of feet to ceiling, or headstand, or handstand.

Deep Rest
·      Savansana and Seated Meditation.
·      Since it is a snow day- meditate for 10 minutes (while your cinnamon rolls bake).

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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