spaciousness and strength
TRANSCRIPT
Spaciousness and Strength The Virtues: Grounded Strength and Steadiness, in complete balance with Spacious Sensitivity.
The Focus: Standing poses and essential postures for whole body benefit.
The Apex: Ardha Chandrasana and variations
Sequence:Tadasana, lift and lower arms with breath
Uttanasana, extend and bow with breath
Lunge Twist
Down Dog
Lunge Twist (other side)
Uttanasana
Tadasana
Goddess Crescent (Crescent Lunge with backbend, optional)
Uttanasana shoulder stretch
Surya Namaskar with Crescent > Vira III
Vinyasa with Vira II to Goddess Warrior
Vinyasa
Garudasana
Parsvottanasana
Parsvakonasana > Trikonasana > Ardha Chandrasana
Parivrtta Parsvakonasana (bound optional)
Vinyasa
Trikonasana > Ardha Chandrasana > Ardha Chandra Chapasana (optional) > Parivrtta Ardha Chandrasana (optional) > Vira I
Prasarita Padottanasana (with headstand optional)
Vinyasa
Uttanasana
Vrksasana (Tree Pose)
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Vinyasa
Pigeon Thigh Stretch
Pigeon
Uttanasana
Parsvottanasana > Parivrtta Trikonasana
Uttanasana
Janu Sirsasana
Ardha Matsyendrasana
Setu Bandha Sarvangasana
Supta Padangusthasana (Hamstring Hug)
Parivrtta Supta Padangusthasana (or any finishing twist)
Savasana
Ardha Chandrasana (Half Moon Pose)129
Spaciousness and Strength
Tadasanaspread your wings
Uttanasanapulse with your breath
Lunge Twist on each sidepause in Down Dog in between and breathe
Uttanasana toTadasana
Goddess Crescent
Uttanasanashoulder stretch
FLOW: Crescent Lunge > Vira IIItransition back to Crescent Lunge
Chaturangalower to belly
BhujangasanaCobra pose
Down Dogenjoy your breath
FLOW: Other side
< Vinyasa > < Vinyasa >
FLOW: Warrior II > Goddesss Warriorrepeat FLOW on other side
Garudasana (Eagle Pose)both sides
Parsvottanasanaboth sides
Pause. Breathe. Feel. START FLOW: High Parsvakonasana >
FLOW: Other side
< Vinyasa >
< Vinyasa >
< Vinyasa >
START FLOW: High Parsvakonasana >
Parsvakonasana > Trikonasana >TRANSITION
Ardha Chandrasana > Down Dogrepeat FLOW on other side
Prasarita PadottanasanaOptional: Headstand
FLOW: Trikonasana > Ardha Chandrasana > Chapasana > Parivrtta Ardha Chandrasana
Virabhadrasana I > Down Dogrepeat FLOW on other side
Parivrtta Parsvakonasana: any variationsrepeat twice on each side to go deeper
Down Dogenjoy your breath
Uttanasana Tree Pose: any variations
PigeonThigh Stretch
Pigeon Forward Foldboth sides
Janu Sirsasana both sides
Ardha Matsyendrasana
Pause. Breathe. Feel.
Hamstring Hug and TwistSetu BandhaSarvangasana
Savasana
Parsvottanasana > ParivrttaTrikonasana both sides