Equanimity
Equanimity Sequence
45 minutes for 6 days a week
40 Days To Personal Revolution
week three asana practice
|
1
 |
 Balasana
Child's Pose
|
|
2
 |
Adho Mukha Svanasana
Downward-Facing Dog
|
|
3
 |
 Padangusthasana
Big Toe Pose
|
|
4
 |
Uttanasana
Standing Forward Bend
|
|
5
 |
Ardha Uttanasana
Standing Half Forward Bend
|
|
6
 |
Tadasana
Mountain Pose
|
|
7
 |
Urdhva Hastasana
Upward Salute
|
|
8
|
Uttanasana
Standing Forward Bend
|
|
9
|
Ardha Uttanasana
Standing Half Forward Bend
|
|
10
 |
Plank Pose
|
|
11
 |
Chaturanga Dandasana
Four-Limbed Staff Pose
|
|
12
 |
Urdhva Mukha Svanasana
Upward-Facing Dog
|
|
13
|
Adho Mukha Svanasana
Downward-Facing Dog
|
|
14
|
Ardha Uttanasana
Standing Half Forward Bend
|
|
15
|
Urdhva Hastasana
Upward Salute
repeat #6 through #15 three times.
|
|
16
 |
Utkatasana
Chair Pose
|
|
17
|
Uttanasana
Standing Forward Bend
|
|
18
|
Ardha Uttanasana
Standing Half Forward Bend
|
|
19
|
Plank Pose
|
|
20
|
Chaturanga Dandasana
Four-Limbed Staff Pose
|
|
21
|
Urdhva Mukha Svanasana
Upward-Facing Dog
|
|
22
|
Adho Mukha Svanasana
Downward-Facing Dog
|
|
23
 |
Virabhadrasana I
Warrior I Pose
repeat sun salutation b 2 more times.
|
|
24
 |
Virabhadrasana II
Warrior II Pose
then let the back arm
reach down the back leg
while the forward arm
will reach up for reverse warrior.
|
|
25
|
Plank Pose
continue through the vinyasa
and repeat on the other side
|
|
26
|
Plank Pose
|
|
27
 |
Vasisthasana
Side Plank Pose
move through to plank
and repeat side
plank on the other side
|
|
28
|
Plank Pose
move thru the vinyasa
till you are in down dog
then bring the right leg
forward between the
hands and raise up into high lunge
|
|
29
 |
High Lunge, Variation
Hold for 5 breaths then
bring your hands to prayer pose
and twist elbow to the outside
of the knee and hold
for 5 breaths and
if you can bind
the hands under
the the bent leg
and hold for 5 breaths.
Move thru the vinyasa
and repeat on the other side.
|
|
30
 |
Utthita Parsvakonasana
Extended Side Angle Pose
move thru the
vinyasa till you
are in down dog bring
the right leg forward
hold for 5 breaths
and repeat on the left side.
|
|
31
|
Utkatasana
Chair Pose
from chair bring your hands
to prayer pose squat down
lower and twist the right elbow
to the outside of the left knee ,
hold for five breaths
and move to the other side
|
|
32
|
Padangusthasana
Big Toe Pose
|
|
33
 |
Garudasana
Eagle Pose
5 breaths both sides
|
|
34
 |
 Natarajasana
Lord of the Dance Pose
5 breaths both sides
|
|
35
 |
Vrksasana
Tree Pose
5 breaths both sides
|
|
36
 |
Salambhasana
Locust Pose
|
|
37
 |
Dhanurasana
Bow Pose
|
|
38
 |
Ustrasana
Camel Pose
move thru the vinyasa
till you are in
down dog then
come to your knees
to move into camel pose
holding for 5 breaths
move into childs pose
and then repeat
camel pose 2 more times
|
|
39
 |
Setu Bandha Sarvangasana
Bridge Pose
come onto your back
and lift your hips into bridge pose,
squeeze your shoulder blades
together and clasp your hands,
hold for 5 breaths
|
|
40
 |
Urdhva Dhanurasana
Upward Bow or Wheel Pose
try to practice wheel pose
for 5 breaths then rest for 5 breaths
|
|
41
 |
Supta Baddha Konasana
Reclining Bound Angle Pose
|
|
42
 |
Paripurna Navasana
Full Boat Pose
try boat pose with
bent legs here hold for 5 breaths
|
|
43
 |
Tolasana
Scale Pose
roll over your legs
and lift up for just one breath.
repeat boat to scale 5 times
|
|
44
 |
Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
|
|
45
 |
Ardha Matsyendrasana
Half Lord of the Fishes Pose
both sides
|
|
46
 |
Salamba Sarvangasana
Supported Shoulderstand
use blankets
to keep pressure off the neck
|
|
47
 |
Matsyasana
Fish Pose
|
|
48
 |
Anantasana
Side-Reclining Leg Lift
both sides on your back
hold for 5 breaths
then let the leg drop
out to the side.
|
|
49
 |
Ananda Balasana
Happy Baby Pose
move onto your back
and gently rock
in happy baby side to side.
come to stillness
and hold for 5 breaths
|
|
50
 |
Bharadvajasana I
Bharadvaja's Twist
this will be a supine twist.
lie on your back
and either cross your right leg
over your left
with both legs bent
or left leg straight.
look over to your left
as legs twist right
then reverse to the
other side hold
each side for 5 breaths
|
|
51
 |
Savasana
Corpse Pose
now rest in savasana.
letting go
of all holding
in the body
let yourself feel heavy
sinking into the earth.
stay for as long as you have.
|
|
52
 |
Anjali Mudra
Salutation Seal
roll onto your right side
for a few breaths
then using your arms
come to sitting
bring your hands
to you heart
then to your forehead
as you bow forward.
Namaste
|
|
Yoga Journal Sequence Builder, Patent pending
Discuss the relationship between yoga and daily food choices. Exchange recipes, gardening tips, strategies for change, and anything else related to food. Your group leader is sironasky. |
-
-
-
Comments: 2Views: 798
Comments
Inappropriate Flag
Flagging notifies the Yoga Journal webmaster of inappropriate content. Please flag any messages that violate the Terms of Service. Please include a short explanation why you're flagging this message. Thank you!
If you believe this content violates the Terms of Service, please write a short description why. Thank you.
Inappropriate Comment Flag
Flagging notifies the Yoga Journal webmaster of inappropriate content. Please flag any messages that violate the Terms of Service. Please include a short explanation why you're flagging this message. Thank you!
Email Friends
Your First Name (optional)
Email Addresses (comma separated)
Import friends
Message to Friends (optional)
Are you human?
Or, you can forward this blog with your own email application.
