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Sweet Vinyasa: Prana Conservation

We play with the details of ujayyi pranayama. [learn more]

Sequence: Latest seqeunce of flowing postures with attention to mula bandha and ujayyi. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Wednesday, Jan 19, 2011


$18.00/mo
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sit
pelvic floor awareness
vajroli / sahajoli mudra
ashwini mudra
mula bandha

sukhasana

  • forward fold
  • side fold
  • side bend


switch legs and repeat other side

malasana
uttanasana
roll up to standing

mulabandha mudra play

sequence 1
tadasana
LAM
utthita tadsana
sun to
lunge
dog
lunge other side
uttanasana
utkatasana
tadasana

sequence 2
tadasana
VAM
extended tadasana
sun to
sequence 2
lunge
twisting lunge
hammock
lunge

dog

repeat sequence 2 other side

uttanasana
utkatasana
tadasana

tadasana
RAM
utthita tadasana
utkatasana
uttanasana

sequence 3
lunge
hammock
warrior 2 dance
warrior 2
3 legged dog
dog

vinyasa 1
plank
locust
rest
childs pose
plank
dog

repeat sequence 3 other side

repeat vinyasa 1

jump forward to uttanasana
roll up to standing

tadasana
YAM
utthita tadasana
utkatasana
uttanasana

sequence 4
lunge
hammock
reverse triangle
reverse warrior
warrior 2
side angle pose
deep hip lunge
3 legged dog
revolved dog
dog

vinyasa 2
plank
locust to bow pose
rest

chils pose
plank
dog

repeat sequence 4

repeat vinyasa 2

roll onto back
knees to chest

bridge pose x 2
bridge to viparita karani
plow
karna pindasana
roll out

fish pose variation

rest

spinal twist both sides

savasana

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