If you are a yoga teacher, or intermediate student who has been spending more time doing a home self practice – this is a great sequence for the full body.
Hold each of these poses for 5 breaths.
- Reclined Laying – Reclined Bound Angle/Butterfly, Happy Baby, Reclined Twist to left, to right, Bridge.
2. Seated Poses – Head to Knee with right leg extended, Baby Wild Thing, Seated Twist any variation, Repeat on other side.
3. Table and Grounded – Cat/Cow five rounds, Side Plank to right, to left, Forearm Plank, Sphinx, Child’s Pose.
4. Sun Salutation Sequence – Downward Dog, Rag Doll, Mountain Pose, Sun Salutation A three times, Chair Pose with Twist to right, keep Prayer Twist and step left foot back in Lunge, Low Lunge arms up, Half Splits, Three-Legged Dog right leg up, Wild Thing, Vinyasa.
Repeat second side.
5. Standing and Balance – Warrior 3 right leg back with any arm variation, Tree Pose right leg up, Warrior 2 with right leg back, lower down, Bow or Locust Pose, Child’s Pose, Rabbit Pose.
Repeat other side.
6. Laying Stretches – Lay on back, Reclined Cow Face Pose, Laying Spinal Twist.
Repeat second side.
7. Savasana – Always leave time for this full body relaxation. To scan the body and feel the impact of your practice.
This sequence is shared in a 35 minute yoga class on my YouTube channel. If you want some visual cues be sure to check it out below.
Namaste,
Kassandra
