YogaClass - Sun Yoga

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Monday August-15 2011

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YogaClass - Sun Yoga Description:

Students of yoga often have beautiful, awe–inspiring backbends. With their fingers spread wide and their hearts soaring, they convey immense freedom and joy—even in "baby backbends" like Cobra or Locust.

This month's sequence eases you gracefully and playfully into Vasisthasana (Side Plank Pose), a pose that combines an arm balance with a backbend. It also enables you to work with the two types of energy. "By first engaging your muscles and drawing your energy in, you'll be strong in the outward expression, reaching far beyond your perceived boundaries or limitations," says Desiree Rumbaugh, an Anusara teacher based in Scottsdale, Arizona, who created this sequence. "Even if you can't get into the full pose today, the variation allows you to taste the richness and freedom that happen when you infuse an asana with your energy. "

Before you begin:

Breathing and Meditation
Sit in a comfortable cross-legged position. Using both hands, grasp your thighs and turn them inward, one at a time, and then place your hands, palms facing down, on your legs. Slide your hands toward your waist to create ease in the neck and shoulders. Take 10 full breaths.

Invocation
Chant Om or an invocation of your choice.

WarmUp
Begin by stretching and breathing, either sitting or standing.

Before the sequence:

Do Reclining Hand–to–Big–Toe Pose. Then do Standing Forward Bend, with the balls of your feet on a rolled–up blanket and your heels on the floor. Do 5 Sun Salutations. Then integrate the action of your arms and shoulders by doing Handstand. Next, do standing poses like Triangle and Side Angle Pose, and seated poses like Seated Forward Bend and Head–to–Knee–Forward Bend.

Sequence:

Warm ups

1/2 sunsalutes x 3

Sun Salutations x 3

Crescent Pose, jump switch

Vira II into Reverse Vira

Vira I

Trikonasana/Ardha Chandrasana/Urdhva Prasarita Ekapadasana with squared hips/Deep lunge on forearms

Pigeon

Ardha Bhekasana

Lunge with thigh stretch

Cobra on fingertips x 2

Child's Pose

Ardha Matsyendrasana

Hasta Padangustasana

easy twist

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