Vitality Asana Sequence
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1
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 Balasana
Child's Pose
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2
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Adho Mukha Svanasana
Downward-Facing Dog
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3
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 Padangusthasana
Big Toe Pose
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4
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Uttanasana
Standing Forward Bend
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5
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Ardha Uttanasana
Standing Half Forward Bend
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6
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Tadasana
Mountain Pose
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7
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Urdhva Hastasana
Upward Salute
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8
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Uttanasana
Standing Forward Bend
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9
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Ardha Uttanasana
Standing Half Forward Bend
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10
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Plank Pose
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11
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Chaturanga Dandasana
Four-Limbed Staff Pose
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12
 |
Urdhva Mukha Svanasana
Upward-Facing Dog
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13
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Adho Mukha Svanasana
Downward-Facing Dog
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14
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Ardha Uttanasana
Standing Half Forward Bend
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15
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Urdhva Hastasana
Upward Salute
repeat #6 through
#15 three times.
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16
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Utkatasana
Chair Pose
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17
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Uttanasana
Standing Forward Bend
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18
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Ardha Uttanasana
Standing Half Forward Bend
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19
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Plank Pose
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20
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Chaturanga Dandasana
Four-Limbed Staff Pose
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21
|
Urdhva Mukha Svanasana
Upward-Facing Dog
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22
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Adho Mukha Svanasana
Downward-Facing Dog
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23
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Virabhadrasana I
Warrior I Pose
repeat sun
salutation b
2 more times.
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24
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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.
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25
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Utthita Trikonasana
Extended Triangle Pose
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26
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Plank Pose
continue through
the vinyasa
and repeat
on the other side
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27
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Plank Pose
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28
 |
Vasisthasana
Side Plank Pose
move through
to plank
and repeat
side plank
on the other side
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29
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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
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30
 |
High Lunge, Variation
repeat on left side |
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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
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32
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Ustrasana
Camel Pose
move thru the viyasa
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
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33
 |
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
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34
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Urdhva Dhanurasana
Upward Bow or Wheel Pose
try to practice
wheel pose for
5 breaths then
rest for 5 breaths
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35
 |
Paripurna Navasana
Full Boat Pose
try boat pose
with bent legs here
hold for 5 breaths
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36
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Tolasana
Scale Pose
roll over your legs
and lift up
for just one breath.
repeat boat to scale 5 times
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37
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Upavistha Konasana
Wide-Angle Seated Forward Bend
move legs open wide
and slowly walk
the hands out
hold for 5 breaths
then if you can relax
all the way down
resting the forehead
on the floor
or a bolster
hold for 5 more breaths
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38
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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
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39
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Bharadvajasana I
Bharadvaja's Twist
this will be a supine twist.
lie on your back
and either cross your right leg
over you 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
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40
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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.
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41
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Anjali Mudra
Salutation Seal
roll onto your right side
for a few breaths
then using your arms
come to sitting
bring your hands
to your heart
then to your forehead
as you bow forward.
Namaste
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Yoga Journal Sequence Builder, Patent pending
Here are links to the Yoga and food group and the other blogs for the 40 days
http://community.yogajournal.com/_40-Days-To-Personal-Revolution/blog/193650/25925.html
http://community.yogajournal.com/_Sequence-for-40-Days-To-Personal-Revolution/blog/193702/25925.html
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. |
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