“funusara” sequence get your butt grounded then flow grounding 45min flow source: pictures:

“Funusara” Sequence

Get your butt grounded then flow

Grounding 45min flow

Source: www.yogaraj.euPictures: www.yogajournal.com

http://www.yogaraj.eu/

Corpse Pose/Relaxation pose –Savasana

Source: www.yogaraj.eu Pictures: www.yogajournal.com

• Start in Savaasana – close your eyes

• Imagine all the external noise died – it’s all silent now

• Feel the floor beneath you how it supports your body weight…scan your body and really pay attention to your contact with the ground.

• Feel how solid it feels, how stable it is.

• It’s there to support you.

Foetus Pose


• Transition through fetus pose to Sukhasana – easy cross-legged pose with your eyes closed.

Simple cross-legged pose –sukhasana


• Gently open your eyes, hands in anjali mudra.

• Set your intention for now. Not today, not tomorrow, just now. What is your intention right now?



• Inhale and lift your arms up• Lengthen your waistline,

but pay attention to your hips – push them into the ground, while lifting up the chest

• Shoulders are grounded in the sockets

• Exhale and relax your arms down

• Slowly repeat 3x

3X

Easy twist insukhasana


• Easy twist to the right to warm up the core

• Make sure you keep the connection to the ground and length in your waist!

Right Side

Easy twist insukhasana


• Easy twist to the right to warm up the core

• Make sure you keep the connection to the ground and length in your waist!

Left Side

Forward bend in sukhasana


• Inhale, lengthen your torso and exhale stretching forward and down

• Again, notice the connection to the ground – how soothing the firmness and stability is.

Cat and Cow – Marjaryasana and Bitilasana

• Repeat 2x to wake up the spine and your uddiyana bandha and gently open the heart


Down Dog –Adho Mukha Svanasana

• Peddle the feet to open up the calfs and the hamstrings

• Focus on maintaining good connection to the ground with your palms and your feet

• Feel the energy flowing through you


Sun Salutation A - Surya Namaskar A

• Repeat approx 4x in slow motion

• Keep your focus on the points where your body touches the ground

• This is your foundation, your rock.

• No matter what happens in your life, you can always “hold on to the ground” – the ground will hold you still.

• At the end, pose in down dog.


4X

Down Dog with leg lift –Adho Mukha Svanasana with leg lift

• Slowly lift your straight leg up in the air

• Hips stay level and focus on not disturbing the balance in the pose

• Feel your palm and your foot bearing the weight, holding you steady


Right leg

Vira Bhadrasana I – Warrior I pose

• Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips

• Knee directly above your ankle, front knee bent towards 90 degree

• Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle,

• Long waist, chest up, shoulders down and back, belly in

• Now, lift your arms up above your head keeping shoulders grounded

• Feel how safe your body begins to feel as you breathe through the pose


Right leg3 Breaths

Vinyasa = Plank + Chaturanga + Up Dog/cobra -

Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha

Svanasana/Bhujangasana


• Come out of the pose through a vinyasa and come to downward dog.






Left leg









Left leg3 Breaths


OKAY, YOU FEEL AT HOME, SO LET’S TAKE IT A NOTCH UP…






Right leg









Right leg3 Breaths

Vira Bhadrasana II – Warrior II pose

• Open up into warrior 2 – turn your hips sideways facing the left side


• Back leg strong and back foot in heel to arch alignment, plugged into the mat at 90 degree angle.


• Stretch your arms out to the sides palms down and if comfortable, look towards your right fingertips

• Notice how your body wiggles at first, but attains a sense of stability in the poseas you breathe through it.


Right leg3 Breaths

Reverse Warrior – Viparita Virabhadrasana

• Turn your right palm upwards and slowly begin lifting it upwards and back towards the back leg

• The position of your legs stays unchanged

• Make sure you are elongating your waist on both sides

• Chest up, shoulders down and back, belly in


Right leg1 Long Breath

Extended Side Angle Pose– Parsvakonasana

• Now lower your top arm to rest on your thigh- do not put much weight on it, use your core muscles to support you.

• Lean forward stretching your back arm diagonally over your ear

• The position of your legs stays unchanged, legs are active



• Look at your left palm• Feel how after a couple of breaths you

feel home again.


Right leg3 Breaths






Left leg









Left leg3 Breaths

Vira Bhadrasana II – Warrior II pose

• Open up into warrior 2 – turn your hips sideways facing the left side


• Back leg strong and back foot in heel to arch alignment, plugged into the mat at 90 degree angle.


• Stretch your arms out to the sides palms down and if comfortable, look towards your right fingertips

• Notice how your body wiggles at first, but attains a sense of stability in the poseas you breathe through it.


Left leg3 Breaths

Reverse Warrior – Viparita Virabhadrasana

• Turn your left palm upwards and slowly begin lifting it upwards and back towards the back leg

• The position of your legs stays unchanged




Left leg1 Long Breath

Extended Side Angle Pose– Parsvakonasana

• Now lower your top arm to rest on your thigh- do not put much weight on it, use your core muscles to support you.

• Lean forward stretching your back arm diagonally over your ear

• The position of your legs stays unchanged, legs are active



• Look at your left palm• Feel how after a couple of breaths you

feel home again.


Left leg3 Breaths


ARE YOU STARTING TO NOTICE THE PATTERN? LET’S CONTINUE!






Right leg

High Lunge pose – Ashwa Sanchalanasana

• Swing your lifted leg forward and between your hands

• Back ball of the foot plugged into the mat

• Lift your torso up with your arms stretched our along your ears

• Stabilize the pose using your core and by hugging leg muscles to the bone

• Breathe through to find ease in the pose


Right leg3 Breaths

High Lunge pose with a twist – Ashwa Sanchalanasana

• Now lower your arms to shoulder level and start turning your torso to the right with your right arm pointing in the same direction as your back heel

• The position of your hips and legs stays unchanged

• Notice how your core muscles work to keep you stable

• Breathe through the pose to find home


Right leg3 Breaths


• Return to high lunge pose and lower your hands down to the mat


Right leg

high Lunge Pose (Horse Rider’s pose) –

Ashwa sanchalanasana


Scissor Jump!

• Scissor jump your legs a few times with gentleness – leaving your left leg in front


• Back ball of the foot plugged into the mat

• Lift your torso up with your arms stretched our along your ears

• Stabilize the pose using your core and by hugging leg muscles to the bone

• Breathe through to find ease in the pose


Left leg3 Breaths

High Lunge pose with a twist – Ashwa Sanchalanasana

• Now lower your arms to shoulder level and start turning your torso to the right with your right arm pointing in the same direction as your back heel

• The position of your hips and legs stays unchanged

• Notice how your core muscles work to keep you stable

• Breathe through the pose to find home


Left leg3 Breaths


• Return to high lunge pose and lower your hands down to the mat


Left leg

high Lunge Pose (Horse Rider’s pose) –

Ashwa sanchalanasana


• Gather up your stability for a smooth transition into warrior III with your right leg lifted.

• Breathe through changes in balance, you will find your home.

• (And if you don’t this time– it’s not the end of the world! Keep trying!)

Warrior III pose – Vira Bhadrasana III


• Standing leg is strong• Hips are level, back leg is

active• Torso is straight, belly in,

chest open, neck long• Breathe through changes

in balance, you will find your home.


Left leg=standing

Chair pose – Utkatasana


• From warrior III, slowly move your lifted leg back to meet your standing one, standing at sitting bone width, or feet all the way together

• Arms stay stretched up, shoulders down

• Inhale and come into chair pose• Bent knees in line with your toes, • Tailbone down, belly in, chest up,

heart up, shoulders back and down, neck long

• Breathe, find ease in the pose• If you feel comfortable, try coming

up on your tippy toes and then slowly lower back down.

And come to your tip toes!

Twisted chair pose – Parivrtta Utkatasana


• From chair pose, with hands in anjali mudra, twist to your left

• Knees are in line, the position of your legs does not change

• Back straight, both shoulders open• Breathe and find home in your twist• If you feel confident, try to come

onto your tiptoes again!• Do it slowly, breather through it,

feel your connection to your body and the ground that give you support. Left side…And yes,

come to your tip toes!



• Return to simple chair pose• Slowly start tipping your weight

forward and start lifting your left leg up for warrior 3

• Make it a smooth and mindful transition

• Stay grounded – connected to your breath

Warrior III pose – Vira Bhadrasana III


• Standing leg is strong• Hips are level, back leg is

active• Torso is straight, belly in,

chest open, neck long• Breathe through changes

in balance, you will find your home.


Right leg=standing



• From warrior III, slowly move your lifted leg back to meet your standing one, standing at sitting bone width, or feet all the way together

• Arms stay stretched up, shoulders down

• Inhale and come into chair pose• Bent knees in line with your toes, • Tailbone down, belly in, chest up,

heart up, shoulders back and down, neck long

• Breathe, find ease in the pose• If you feel comfortable, try coming

up on your tippy toes and then slowly lower back down.

And come to your tip toes!

Twisted chair pose – Parivrtta Utkatasana


• From chair pose, with hands in anjali mudra, twist to your right

• Knees are in line, the position of your legs does not change

• Back straight, both shoulders open• Breathe and find home in your twist• If you feel confident, try to come

onto your tiptoes again!• Do it slowly, breather through it,

feel your connection to your body and the ground that give you support. Right side…And yes,

come to your tip toes!



• Return to simple chair pose• Slowly start tipping your weight

forward and start lifting your left leg up for warrior 3

• Make it a smooth and mindful transition

• Stay grounded – connected to your breath

Forward bend - Uttanasana


• Stand with your feet at hip distance to give your lower back a little more space

• With hands touching the floor or grab your elbows and dangle gently from side to side

• Knees may be slightly bent, back is straight

• Breathe

Sun Salutation A - Surya Namaskar A

• From utanasana come into tadasana – standing pose and take a slow sun salutation

• At the end, pose in down dog.


1X gently





• Slowly transition to pigeon pose mindful of engaging your core as you draw your right leg forward


Right leg

Single Pigeon Pose–Eka Pada Rajakapotasana

• Place your right foot behind your left hand and tip your knee rightwards and place it on the mat

• Keep your right leg active to prevent twisting the knee!

• Back foot stays pointed or flexed with toes and knee resting on the mat

• Keep your hips level and energetically pull your legs together

• Breathe length into your waist, open your chest, shoulders back, arms straight, palms or spider fingers resting on the mat.

• If you can go further in the pose, you can lower yourself onto your forearms, or even straighten your arms in front resting on your belly


Right leg


• Slowly transition back to down dog with your right leg lifted

• Shake it loose, make circles with your knee

• Neutralize and take it down to meet the other leg


Right leg





• Slowly transition to pigeon pose mindful of engaging your core as you draw your right leg forward


Left leg

Single Pigeon Pose–Eka Pada Rajakapotasana

• Place your left foot behind your right hand and tip your knee leftwards and place it on the mat

• Keep your left leg active to prevent twisting the knee!

• Back foot stays pointed or flexed with toes and knee resting on the mat

• Keep your hips level and energetically pull your legs together

• Breathe length into your waist, open your chest, shoulders back, arms straight, palms or spider fingers resting on the mat.

• If you can go further in the pose, you can lower yourself onto your forearms, or even straighten your arms in front resting on your belly


Left leg


• Slowly transition back to down dog with your right leg lifted

• Shake it loose, make circles with your knee

• Neutralize and take it down to meet the other leg


Left leg

Anjaneyasana – half moon pose

• Draw your right foot forward, back knee stays on the mat, toes pointed or flexed

• Keep your hips level by engaging your adductor muscles and energetically pulling your legs together

• While pulling your tailbone down sit lower into the pose to feel your left psoas muscle stretch

• Arms stretch up, waist is long, shoulders open


Right leg

Anjaneyasana with quad stretch

• Start bending your left leg and reach back with your left arm to catch your left foot

• If you cannot reach it, straighten your front knee a little, or use a strap

• Keep your hips level and tailbone down

• Activate the left leg and pull it towards your butt – feel the quadriceps stretching

• Right arm is resting on your right thigh or hip


Catch your Left foot

Half Monkey Pose - Ardha Hanumanasana

• Release your left foot• Start straightening your right leg,

flex your foot and draw your hips back just above your left knee


• Right leg is super active – do not overextend your knee!

• Back is straight, chest drawing closer to your knee.

• Belly in, shoulders back• Support your weight on your

fingertips


Right foot in front

Anjaneyasana – half moon pose

• Draw your right foot forward, back knee stays on the mat, toes pointed or flexed

• Keep your hips level by engaging your adductor muscles and energetically pulling your legs together

• While pulling your tailbone down sit lower into the pose to feel your left psoas muscle stretch

• Arms stretch up, waist is long, shoulders open


Left leg

Anjaneyasana with quad stretch

• Start bending your left leg and reach back with your left arm to catch your left foot

• If you cannot reach it, straighten your front knee a little, or use a strap


• Activate the left leg and pull it towards your butt – feel the quadriceps stretching

• Right arm is resting on your right thigh or hip


Catch your Right foot

Half Monkey Pose - Ardha Hanumanasana

• Release your left foot• Start straightening your right leg,

flex your foot and draw your hips back just above your left knee


• Right leg is super active – do not overextend your knee!

• Back is straight, chest drawing closer to your knee.

• Belly in, shoulders back• Support your weight on your

fingertips


Left foot in front

Child’s Pose – Balasana

• Short break


Straight legged sitting position–Dandasana


• Transition into sitting with your legs straight

• Elongate your waist, shoulders back and down, chest up, belly in

• If you are collapsing in the lower back, prop your sitting bones with a block or a blanket

• Even here, you need to focus on finding home, your ground


Candle pose - Sarvangasana

• Come lying onto your back • Slowly start lifting your legs• Lift your hips off the floor

and support yourself on your elbows

• Legs are active, point straight up, tailbone points straight up

• Try to maintain length in your neck – look straight up


Plough pose - Halasana• Transition with your straight

legs behind your head• Interlace your arms and pull

your shoulder blades together

• Try to keep your back straight and neck long

• Knees may be straight or bent, depending on whether your back can be held straight with straight legs.

Camel pose - Ustrasana• From plaugh pose, vertebra by vertebra

curl back down and transition onto your knees

• Inhale, elongate your waist, your hands on your sacrum

• Slowly start bending backward keeping your hips above your knees and tailbone pointing down to protect your lower back

• Lift and open your chest• If comfortable, stretch your arms slowly

one by one to touch your heels• Breathe, find your home.• Come out of the pose and sit on your

heels for a bit• Repeat 3 times


3x

Straight legged sitting position–Dandasana


• Transition into sitting with your legs straight

• Elongate your waist, shoulders back and down, chest up, belly in

• If you are collapsing in the lower back, prop your sitting bones with a block or a blanket

• Even here, you need to focus on finding home, your ground

Head-to-Knee forward bend –Janu sirsasana


Right Side• Bend your left knee and

place your left foot against the right inner thigh

• Bend over to reach your right leg with your waist long

• Find a comfortable balance between stretch and relaxation

Head-to-Knee forward bend –Janu sirsasana


Left Side• Bend your right knee

and place your left foot against the left inner thigh

• Bend over to reach your left leg with your waist long

• Find a comfortable balance between stretch and relaxation

Seated Forward Bend – Paschimottanasana


• Both legs straight • Slowly start tipping your

torso forward• Keep your back straight,

do not compromise that to reach further

• Stop and take a breath as you are bending to check in with your body

Corpse Pose/Relaxation pose –Savasana


Foetus POse



BEING GROUNDED IS NOT A SOLID STATE – IT’S A CONSTANT ASPIRATIONIN THE MOST UNCOMFORTABLE SITUATIONS, BREATHE THROUGH THEM AND YOU WILL EVENTUALLY FIND YOUR HOME, YOUR GROUND. REMEMBER TO LOOK FOR THIS SUPPORT AS YOU MOVE THROUGH YOUR CRAZY DAY!

What have we learned about being grounded?

Namaste!


“funusara” sequence get your butt grounded then flow grounding 45min flow source: pictures:

Documents

x slide

right leg slide

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savasana source

heart source

steady source

easy twist

straight leg