Scribd Logo
Upload

Welcome to Scribd!

  • 188 views

    Yoga Flow

    Uploaded by

    greyteque
    This yoga routine provides a detailed warm up and asana practice consisting of 5 sections - warming up, standing poses, backbends, seated postures and inversions/arm balances, concluding with savasana. The warm up includes tuning in, energizing poses like breath of fire, and sun salutations. The asana sections progress through standing poses, backbends like bow and camel, hip openers and twists in seated poses, and inversions like shoulderstand and plow before final relaxation.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Yoga Flow

    Uploaded by

    greyteque
    188 views2 pages
    This yoga routine provides a detailed warm up and asana practice consisting of 5 sections - warming up, standing poses, backbends, seated postures and inversions/arm balances, concluding with savasana. The warm up includes tuning in, energizing poses like breath of fire, and sun salutations. The asana sections progress through standing poses, backbends like bow and camel, hip openers and twists in seated poses, and inversions like shoulderstand and plow before final relaxation.

    Original Title

    yoga-flow

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This yoga routine provides a detailed warm up and asana practice consisting of 5 sections - warming up, standing poses, backbends, seated postures and inversions/arm balances, concluding with savasana. The warm up includes tuning in, energizing poses like breath of fire, and sun salutations. The asana sections progress through standing poses, backbends like bow and camel, hip openers and twists in seated poses, and inversions like shoulderstand and plow before final relaxation.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    188 views2 pages

    Yoga Flow

    Uploaded by

    greyteque
    This yoga routine provides a detailed warm up and asana practice consisting of 5 sections - warming up, standing poses, backbends, seated postures and inversions/arm balances, concluding with savasana. The warm up includes tuning in, energizing poses like breath of fire, and sun salutations. The asana sections progress through standing poses, backbends like bow and camel, hip openers and twists in seated poses, and inversions like shoulderstand and plow before final relaxation.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Detailed Yoga Routine

    Warming up

    I. Tune In
    Lay on back - Eyes Closed- Deep Breaths (Ujjayi) -to-

    II. Series To Energize (Kundalini)


    Stretch Pose (Breath Of Fire) -to-
    Nose To Knee Pose (Breath of Fire) -to-
    Spinal Roll (a few times) -to-
    Easy Pose -to-
    Ego Eradicator (Breath of Fire) -to- Easy Pose (Prayanama: Kapalbhati Breath)

    III. Sun Salutation


    Mountain Pose -to- Extended Mountain -to- Forward Fold -to- Deep Forward Fold -to-
    Forward Fold -to- Plank -to- Chaturanga -to- Upward Dog -to- Downward Dog -to-
    Forward Fold -to- Deep Forward Fold -to- Forward Fold -to- Extended Mountain -
    Mountain -to-

    IV. Yogic Pushups


    Forward Fold -to- Plank -to- Chaturanga -to- Upward Dog -to- Downward Dog -to- Plank
    (repeat from Plank 5 -10 times) -to- Cobra (hold) -to- Childʼs Pose (relax)

    Asanas
    use Ujjayi breathing during practice unless indicated

    I. Standing Poses
    Mountain Pose (return to Mountain between each pose) -to-
    Warrior 1 -to- Warrior 3 (repeat on each side) -to-
    Eagle -to-
    Chair -to-
    Triangle (or revolved) - directly to-
    Half Moon (or revolved) -to-
    Mountain

    II. Backbends
    Bow Pose (Rocking) -to-
    Cat-Dog -to- Childʼs Pose -to-
    Hero Pose -to-
    -Camel -hold- (alternate Between breath of Fire and Long Deep Breaths) -to-
    Hero -to- Cat/Dog -to- Hero -to-
    -Reclining Hero -to-
    Hero -to- Childʼs Pose (relax, deep breaths)
    Detailed Yoga Routine

    III. Seated Postures: Forward Bends, Hip Openers and Twists


    Easy Seated Pose -to- Forward Bend while still in Easy Pose (Repeat Each Side) -to-
    Staff Pose -to-
    Double Leg Forward Stretch (Hold)
    Butterfly Stretch -to-
    Cobblerʼs Pose (bending forward) -to- Hero Pose -to- Cat/Dog -to- Downward Dog -to-
    Downward Pigeon (hold 5-10 minutes) -to-
    Spinal Twist (Binding) (repeat Downward Pigeon/Spinal Twist on Each Side) -to- Boat
    Pose -to- Reversed Pigeon (repeat each side) -to- Butterfly Stretch -to- Skylark
    -to- Half Lotus (stay in pose while Alternate Nostril Breathing)

    IV. Inversions and Arm Balances


    Shoulder stand -to-
    Plough Pose -to-
    Shoulder Stand -to-
    Fish Pose -to-
    Extended Fish -to- Easy Pose -to-
    Crow -to- Childʼs pose (relax)

    V. Savasana
    *Preparation: Lay On Back -to- Knees to Chest -to- Revolved Abdomen Twist (repeat
    each side) -to- Knees to Chest (rock back and forth)- Lay flat on back- Stretch Ankles/
    Wrist - Warm Hands, cover eyes (Pranamaya: Cooling Breath) -to-
    -Savasana

    You might also like