Monthly Archives: August 2013

Series: Top Five Vinyasa Sequences – #1

karma

Here is our last on the countdown of the top five vinyasa sequences, the moment we’ve been waiting for…and waiting… So let’s get to it! Remember, we are focusing on connecting the breath with movement to aide our mind in becoming single-pointed. In this final sequence, we will be flowing through a difficult series, thus being mindful of the breath becomes mandatory.  As always, begin practicing this slowly, and then gradually speed to move one breath at a time. If you take additional breaths in the beginning, don’t worry, give yourself time and practice patience – you can do it!

Namaste

From downward facing dog we inhale and exhale coming into a lunge with the right foot forward, from lunge, we inhale into Warrior I raising our arms overhead, we straighten our right leg and either placing our hands on the mat, or reverse namaste the hands for pyramid pose. Inhaling, we raise our left leg off the mat, dropping our right hand to the ground for balance and raising our left hand to the sky for half moon pose. Exhaling, stepping back for Warrior I once again, right foot forward. We inhale into Warrior I raising our arms overhead, then exhaling, straightening our right leg and exhaling once again into pyramid pose. Inhaling, we step raise our left leg off the mat, twisting and placing our left hand down, raising our right arm to the sky for revolved half moon. Exhaling, stepping back into downward dog, we then repeat on the opposite side.

Vinyasa 1


Series: Top 5 Vinyasa Sequences – #2

flower

The top five vinyasa sequences continues with the next in the series which is a boat to canoe flow. As we know, a vinyasa, or flow, in a yoga class is a movement aligned with the breath that elevates your heart rate and makes your body sweat! Use these brief vinyasa moments in your practice to “pick up the pace and elevate the heart rate” in yoga. Remember to be mindful of keeping an awareness of the breath. Initially, practice the one movement per breath, one breath per movement technique. This will slow the movements down so that the focus can be on form. If the breathing becomes too quickened, stop, move into balasana (child’s pose) and slow the breath once again.

Here is the fourth vinyasa sequence in the series, enjoy! Namaste

From our comfortable seated position, we inhale and exhaling, bringing our legs up to a balanced seated position, beginning boat pose. As we inhale, raising our arms to our bent knee height (modified boat). As we exhale, moving our legs and upper body in opposite directions, canoe pose. Inhaling, we bring our upper body and legs back to the center into boat pose. Exhaling back into canoe pose, inhaling into boat, moving with the breath, moving at our own pace and continuing the sequence up to 3 times for beginner and up to 12 times for advanced or moving through the vinyasa as many times as we feel necessary. While this is a shorter flow, the intense focus on our core muscles makes this one of the toughest. Be sure to keep your head and neck aligned with the spine, pretend that you are holding an orange with you chin against your chest for proper alignment. See below for a great video!

http://www.youtube.com/watch?v=gLa3G47UqAs