Asana Sequence 4/19/15 - Modified first half of Ashtanga Intermediate Series
Surya Namaskara A (Sun Salute A) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Surya Namaskara B (Sun Salute B) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Utthita Trikonasana - Extended Triangle Pose
Parivrtta Trikonasana - Revolved Triangle Pose
Virabhadrasana 1 - Warrior Pose 1
Virabhadrasana 2 - Warrior Pose 2
Utthita Parsvakonasana - Extended Side Angle Pose
Prasarita Padottanasana B - Stretched Intense Foot Pose B (Wide leg fold - holding front hip bones)
Prasarita Padottanasana C - Stretched Intense Foot Pose C (Wide leg fold - hands interlaced)
Virabhadrasana 3 - Warrior Pose 3
Utkatasana - Fierce Pose (Chair)
Virasana - Hero’s Pose - Support buttocks as needed.
Parvatasana in Virasana - Interlace fingers with palms facing forward and extend arms upwards. Also called baddhanguliyasana (bound digits pose.)
-vinyasa-
Pasasana - Noose Pose - Squatting twist with feet together. Support heels with blanket as needed. Binding is possible but difficult for most.
-vinyasa-
Salabhasana A - Locust Pose A - Arms by sides, palms face up.
Salabhasana B - Locust Pose B - Palms to floor at side ribs, as in upward facing dog.
-vinyasa-
Dhanurasana - Bow Pose. Big toes and heels touch, knees come apart slightly.
-vinyasa-
Ustrasana - Camel Pose - Work with a block between feet and possibly thighs.
-vinyasa-
Laghu Vajrasana - Little Thunderbolt Pose - Ashtanga variation, recline back from thighs and touch head to floor or block. You must maintain a feeling of coming forward and up in the hips as you recline back from the knees and thighs.
-vinyasa-
Malasana - Garland Pose. Feet together. Support heels with blanket as needed.
Bakasana - Crow Pose. Big toes and heels touch. Lift heels to buttocks and descend buttocks to heels simultaneously.
-vinyasa-
Bharadvajasana 2 - Pose dedicated to Bharadvaja 2 (Sage Twist). Do with top leg in Janu Sirsasana if Ardha Padmasana (half lotus) is not available.
-vinyasa-
Ardha Matsyendrasana 1 - Half Lord of Fish Pose 1
-vinyasa-
Chatush Padasana - Four Foot Pose (Bridge) Do 3 times. palms to floor, hands interlaced, holding ankles. Can also be done as a restorative pose with block (tallest setting) under sacrum.
Urdhva Dhanurasana - Upward Bow Pose (Wheel) Enter from Chatush Padasana holding ankles.
To work deeper in Urdhva Dhanurasana--
Exhale: Bend elbows and touch head to floor.
Inhale: Straighten arms lifting back to wheel. 5 Breaths.
Repeat this action 3 to 5 times. The movement resembles a push up in wheel.
After bridge and/or wheel - Twist on back as needed THEN forward fold in Paschimottanasana (straight leg forward fold) or Adho Mukha Virasana (child’s pose.)
If you perform Sirsasana and/or Sarvangasana (headstand and/or shoulderstand) do them now.
End with some forward folding asanas-- Baddha Konasana, Upavista Konasana, Sukhasana, Padmasana are all good. I like Sukhasana or Padmasana be last pose performed.
Savasana - Corpse Pose. Take rest for at least 5 minutes.
Surya Namaskara A (Sun Salute A) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Surya Namaskara B (Sun Salute B) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Utthita Trikonasana - Extended Triangle Pose
Parivrtta Trikonasana - Revolved Triangle Pose
Virabhadrasana 1 - Warrior Pose 1
Virabhadrasana 2 - Warrior Pose 2
Utthita Parsvakonasana - Extended Side Angle Pose
Prasarita Padottanasana B - Stretched Intense Foot Pose B (Wide leg fold - holding front hip bones)
Prasarita Padottanasana C - Stretched Intense Foot Pose C (Wide leg fold - hands interlaced)
Virabhadrasana 3 - Warrior Pose 3
Utkatasana - Fierce Pose (Chair)
Virasana - Hero’s Pose - Support buttocks as needed.
Parvatasana in Virasana - Interlace fingers with palms facing forward and extend arms upwards. Also called baddhanguliyasana (bound digits pose.)
-vinyasa-
Pasasana - Noose Pose - Squatting twist with feet together. Support heels with blanket as needed. Binding is possible but difficult for most.
-vinyasa-
Salabhasana A - Locust Pose A - Arms by sides, palms face up.
Salabhasana B - Locust Pose B - Palms to floor at side ribs, as in upward facing dog.
-vinyasa-
Dhanurasana - Bow Pose. Big toes and heels touch, knees come apart slightly.
-vinyasa-
Ustrasana - Camel Pose - Work with a block between feet and possibly thighs.
-vinyasa-
Laghu Vajrasana - Little Thunderbolt Pose - Ashtanga variation, recline back from thighs and touch head to floor or block. You must maintain a feeling of coming forward and up in the hips as you recline back from the knees and thighs.
-vinyasa-
Malasana - Garland Pose. Feet together. Support heels with blanket as needed.
Bakasana - Crow Pose. Big toes and heels touch. Lift heels to buttocks and descend buttocks to heels simultaneously.
-vinyasa-
Bharadvajasana 2 - Pose dedicated to Bharadvaja 2 (Sage Twist). Do with top leg in Janu Sirsasana if Ardha Padmasana (half lotus) is not available.
-vinyasa-
Ardha Matsyendrasana 1 - Half Lord of Fish Pose 1
-vinyasa-
Chatush Padasana - Four Foot Pose (Bridge) Do 3 times. palms to floor, hands interlaced, holding ankles. Can also be done as a restorative pose with block (tallest setting) under sacrum.
Urdhva Dhanurasana - Upward Bow Pose (Wheel) Enter from Chatush Padasana holding ankles.
To work deeper in Urdhva Dhanurasana--
Exhale: Bend elbows and touch head to floor.
Inhale: Straighten arms lifting back to wheel. 5 Breaths.
Repeat this action 3 to 5 times. The movement resembles a push up in wheel.
After bridge and/or wheel - Twist on back as needed THEN forward fold in Paschimottanasana (straight leg forward fold) or Adho Mukha Virasana (child’s pose.)
If you perform Sirsasana and/or Sarvangasana (headstand and/or shoulderstand) do them now.
End with some forward folding asanas-- Baddha Konasana, Upavista Konasana, Sukhasana, Padmasana are all good. I like Sukhasana or Padmasana be last pose performed.
Savasana - Corpse Pose. Take rest for at least 5 minutes.