Friday, September 30, 2011

Perfect Balance Yoga Sequence

After 13 years of ballet and 7 years practicing yoga I still have absolutely terrible balance. E can certainly attest to that... I tip over a lot, oftentimes for no reason whatsoever.  One of his many nicknames for me is wobbles. Thanks, Eric.

Despite all that I am hell-bent on mastering balance postures. We have a love/hate relationship. They can frustrate the heck out of me, yet come with such a gratifying sense of accomplishment after I’ve successfully held one for longer than a few seconds.  Like the saying goes, practice makes perfect…
A good thing to keep in mind is that absolutely EVERY yoga pose can be modified to fit your comfort level. Listen to your body - it will definitely tell you what it likes (or doesn’t)! Please feel free to ask me if you would like any modification suggestions. I recommend holding each pose for 3-5 full breaths. Enjoy!  XOXOX
·   Begin in Mountain Pose.
·   Come into Tree Pose  by drawing your right foot up and placing the sole against your inner left thigh. Press your hands together in a prayer position and cast your gaze slightly in front of you.
·  Move into Warrior III by leaning your torso forward and stretching your right leg behind you. Your arms, torso, and right leg should be relatively parallel to the floor, and your hips should remain on an even plane.
·  Release into Standing Split  by extending your torso over your left thigh, setting your hands on the floor on either side of your left foot, and lifting your right foot up toward the sky.
·  Come into Warrior I by rising up through your torso, bending your left knee and placing your right foot down toward the back edge of your mat. Your left heel should be aligned with your right heel and your pelvis should be square.
·  Move into Warrior II by keeping the bend in your left knee yet shifting your shoulders and pelvis so they are square with the side edge of your mat. Open your arms out over the legs making sure they remain parallel to the floor.
·  Release into Extended Triangle by straightening through your left knee and extending your torso directly out over your left thigh (bending from the hip joint, not the waist). You can rest your right hand on your shin, ankle, or the floor.
·  Push up into Half Moon by shifting your weight onto your left foot and reaching your left hand forward 
·  Move into Dancers Pose by bending your right knee and grasping your right foot with your right hand. Lift up through your torso, square your hips, and create space in your legs by pushing your right foot into your right hand.
·  Release into Forward Fold by letting your right foot relax onto the floor next to your left and bending at your hips.
·  Come into Garland Pose by allowing your hips to release to the ground and tucking your torso in between your thighs. Press your hands together in a prayer position and gently ease your knees open with your elbows.
·  Plant your hands firmly onto the floor (shoulder distance apart) and step both feet back into Plank . Your shoulders should be directly over your wrists and torso parallel to the floor.
·  Move into Side Plank by shifting onto the outside edge of your left foot, stacking your right foot on top of the left, shifting your torso to the right, and supporting the weight of your body on the outer left foot and left hand.
·  Come back into Plank by shifting your weight forward and releasing both hands back down to the floor .
·  Push up into Downward Facing Dog by lifting your hips and streching your heels down toward the floor. 
·  Lift your right leg into the air (keeping your hips even) into One-Legged Downward Dog.
·  Move into Wild Thing by shifting your raised right leg all the way across your body to the left side of your mat - this will cause your left hand to release from the mat and your hips & shoulders to twist up toward the ceiling.
·  Repeat on the opposite side!

1 comment:

  1. I like! Great blog. Keep up the good work (and working on your balance!)
    Love Nicci


I looooooooove comments - please leave me one if you like!