Balance and Standing Poses - a Silent Yoga Class

For some people, a home practice provides the opportunity to practice in silence. That silence allows the time on your mat to be more of a moving meditation. But how do you get that while also mixing up your flow and class structure with the motivation of a yoga teacher? A minimal cues yoga class!

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For some people, a home practice provides the opportunity to practice in silence. That silence allows the time on your mat to be more of a moving meditation. But how do you get that while also mixing up your flow and class structure with the motivation of a yoga teacher? A minimal cues yoga class!

The practice as laid out below is for intermediate to advanced students, or even other yoga teachers, who are able to recognize the pose just by name.

To help you keep the pace, I suggest holding each pose (or step of the short flows) for about 3 breaths or so. You will want to have 1 block, at the ready right away.

The class described here comes from my latest YouTube yoga class - Minimal Cues Yoga.


1. Bridge Pose
Grab your block, and come down on to your back, with knees bent and feet on the floor. Lifting the hips, slide the block underneath to take a supported bridge pose.
Hug the right knee in to the chest and extend the left leg out.
Switch sides, hugging the left knee in and extending the right leg.
Bring both feet back to the ground, and lift off block in a full bridge pose.
Slide block to the side, lower the hips, and take happy baby.


2. Low to the Ground Flow
Roll up to hands and knees, take 5 rounds of cat/cow.
Move in to downward dog.
Kick the right foot up, step it through to the front, lower back knee down, hands up, sinking in to low lunge.
Return to downward dog.
Take low lunge on the left side.
Return to downward dog.

3. Warrior 3 Series  
Step to the front of the mat in mountain pose.
With hands on your hips, draw the right knee in to the chest.
Extend the leg out in front of you.
Swing leg through to the back, moving in to warrior 3.
Bring your hands and foot down to the ground, moving in to downward dog.
Kick your left foot up and back for 3-legged dog, bending the knee.
Step the left foot to the front, outside the left hand.
Lower the back knee and forearms to the mat, coming in to lizard pose.
Move through a vinyasa, then return to mountain pose at the front of your mat.

Take this series on the other side, beginning with left knee to the chest.

4. Warrior 2 Series
From downward dog, lift the right leg up straight behind you.
Exhale the knee to the nose, as you come forward in to plank. Inhale back up to downward dog. Repeat this 3 times through.
Step your right foot through to the front of the mat, coming up into Warrior 2.
Straighten your front leg, and move to triangle pose.

5. Sugar Cane Series
From triangle pose, bring your right hand to the ground, and lift the left leg, coming in to half moon.
Bend the  left knee, grabbing the foot, to come to sugar cane.
Lower your foot, and return to warrior 2.
Reverse your warrior.
Move forward in to extended side angle.
Lower your left hand to the floor, lift the right hand, open to the right side, in an easy twist.
Step the right foot back, stacking on top of the left foot, for side plank.

Move through vinyasa, and cycle through 4 and 5 on the other side.

6. Dancer's Pose Series
From downward dog, step the right foot forward, coming up to high lunge.
Bring your hands together at the heart, step the left foot to meet the right, and sink down in to chair pose.
Standing back up, bend the left knee, kicking the left foot up behind you, clasp it with the left hand, and move in to dancer's pose.
Release foot, drawing left knee to the chest, raising arms up.

7. Wild Thing Series
Extend the left leg in front, then swing it back in to warrior 3.
Bring your hands down in front and left foot down in the back.
Extending the right leg up and back, flip in to wild thing.
Come back through 3-legged dog, step right foot forward, lower left knee and take low lunge.
Bend left knee, grab left foot with right hand, and take a quad stretch.

Move through vinyasa, then make your way through 6 and 7 on the other side.

Slow down with some grounded poses like pigeon, and of course end in savasana.

If you would prefer to see the poses as you practice, check out the Minimal Cues Yoga video below.



Namaste, 
Kassandra

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