Sharing with you all a 7-Day theme based yoga class sequence I have put together from all my learnings and experience so far.
DAY 1 – Back Bends
CENTERING – Start in Seated, Mantra chanting, Observe breath.
WARM Ups –
Seated arm stretches.
Seated spinal twist (side body flexibility)
Shoulder stretch with strap (shoulder flexibility)
Cat/cow with variation – thread the needle, tiger stretches, quadricep stretch
Extended puppy (for spine and shoulders)
Spinal waves – upward dog to downdog
MAIN BODY –
Suryanamaskar B with variations –
Anjayesasana with cactus arms
Reverse Warrior 1 (focusing on internal rotation of thighs) – with garuda hands
Warrior 3 (focusing on internal rotation of thighs, lower body & glutes strengthening)
Lunges with knee up and down (for Quadriceps and hip flexors)
Lunge twist
Lie down on abdomen – leg raises
Shalabhasana with interlocked fingers behind the back
Sethu Bandhasana/Chakrasana
COOLING DOWN –
Ardha Matsyendrasana
Sarvangasana
Halasana
Matsyasana
Shava udarakarshanasana – Universal spinal twist
Shavasana
Brahmari Pranayama (tranquilizing effect)
DAY 2- Forward Bends (Hatha Style)
CENTERING – Start in lying down, scan all body parts, connect with breath, observe breath
WARM Ups –
Supta padhangushtasana 1 (for hamstrings)
Ananda balasana (for hips, groins)
Badhakonasana (for hip opening)
Cat/Cow (spinal flexion)
Urdhva hastasana -> Uttanasana -> Ardha Uttanasana sequence – 5 Rounds (to warm up)
MAIN BODY –
Padangushtasana
Pada hasthasana
Parsvothanasana
Uthitha Janusirsasana
Ardha Badha Padmothanasana
Prasaritha Padhothanasana A, B, C and D
COOLING DOWN –
Janu Sirsanasa
Paschimothanasana
Kurmasana
Halasana
Parivritta paschimothanasana
Kandharasana
Shava udarakarshanasana – Universal spinal twist
Shavasana
DAY 3 – Spinal Twists
CENTERING –
Tadasana – connect with body parts, observe breath, find the stillness.
WARM Ups –
From Tadasana, arms sideways up and release – 3 rounds practiced with breath awareness.
Parsva urdhahastasana – lateral bends
Kati chakrasana
Suryamaskar A with following variation -Uthanasana twists
MAIN BODY –
Suryanamaskar B with following variations –
Parivritta utkatasana
Lunge twists
Parivritta parsvakonasana
Parivritta ardha chandrasana
Downdog twist – one leg outside the opposite arm and twist
COOLING DOWN –
Meru Vakrasana
Ardha Matsyendrasana
Shava udarakarshanasana – Universal spinal twist
Shavasana
DAY 4 – Balancing
CENTERING – Pranamasana – scan your body, connect with your breath, prayer
WARM Ups –
Padhangushtanasana A, B and C
Cat/Cow with variations – tiger stretch, balancing on one knee, different wrist positions
Classical Suryanamaskar – 7 Rounds
MAIN BODY
Suryanamaskar B with variations
-Warrior 1
-Chair twists
-Parsvottanasana
-Warrior 3
-Ardha Chandrasana
-Plank variations – One arm plank, side plank
Uthitha Padhangushtasana 1, 2
Tree pose
Ardha Badhapadmottanasana
COOLING DOWN –
Sethu Bandasana
Sarvangasana, Halasana,Matsyasana
Supine Spinal twists
Shavasana
DAY 5 – Vinayasa Layering
CENTERING –
Start in Child’s pose, connect with all body parts, observe breath, set the intention for the practice
WARM Ups –
Cat/Cow stretches
Classical suryanamaskar – 3 Rounds
MAIN BODY –
In Suryanamaskar B Vinayasa, following asanas in layering (each round, add 1) -
Warrior 2
Parsvakonasana with elbow on thigh
Reverse warrior 2
Parsvakonasana with palm on the floor
Viparita Trikonasana
Badha parsvakonasana
Bird of Paradise
Uttanasana with variations - twist
COOLING DOWN –
Malasana
Badhakonasana
Sethu bandhasana
Supine Spinal twists
Shavasana
DAY 6 – Peak pose - Headstand
CENTERING – Start in seated, scan all body parts, observe breath, set the intension for the practice
WARM Ups –
Seated arm stretches.
Seated spinal twist
Shoulder stretch with strap
Extended puppy stretch with wall
Cat/Cow with variations – Thread the needle, knee to forehead
Downdog to plank
Classical Suryanamaskar – 5 Rounds
MAIN BODY –
Suryanamaskar B with variations:
High lunge
Parsvottanasana
Parivritta ardhachandrasana
Warrior 1 – Humble warrior
Warrior 2 – Gomukhasana arms
Prasarita padottanasana
Lying down – leg raises: 30 deg, 60 deg, 90 deg
Pulling Knees closer to chest engaging leg muscles
Navasana – 3 sets
Plank – 30 seconds
Mountain climbers – 20
Forearm plank – 30 seconds
Dolphin pushups
Headstand
COOLING DOWN –
Supine Spinal twists
Shavasana
DAY 7 – Yin Yoga
Theme – Hip openers
Child Pose – 2 min
Butterfly - 3 min
Child Pose – 1min
Deer (left side) – 3 min
Deer (right side) – 3 min
Dragon (left side) – 3 min
Child Pose – 1 min
Dragon (right side) – 3 min
Child Pose - 1 min
Frog – 3min
Child Pose – 1 min
Happy Baby – 5 min
Corpse pose – 1 min
Shoelace (left side) – 3 min
Shoelace (right side) – 3min
Child pose – 1 min
Swan (left side)– 3 min
Sleeping Swan (left side) – 3min
Crocodile pose – 1 min
Swan (right side) – 3 min
Sleeping Swan (right side) – 3 min
Crocodile pose – 1 min
Reclining twist (left side) - 3 min
Reclining twist (right side) – 3 min
Final Relaxation – 5 min
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