Hello Everyone, I hope you are having a lovely, relaxing, and HEALTHY weekend….a huge emphasis on the healthy part, because I have been sick for about the last five days straight. No, it isn’t Ebola or the Measles or Strep Throat….it’s just a nasty head cold virus that has to work its way out. I’m at the stage of the cold where I don’t have a voice and I’m hacking up a bunch of stuff (I won’t go into detail about that…..that’s a bit to much TMI). But, I am also at the stage where I feel the need to disinfect everything……I feel gross….therefore everything I touch feels really gross…..lets just say I had my mom (yes I live with my mom….you don’t go into the yoga teaching profession if you want to be rich) get Clorox Disinfecting Wipes and Other various cleaning products. I have had to cancel a ton of classes this week because of this head cold and I have been watching youtube videos and playing my favorite video games (yes I am a nerdy yoga teacher that likes video games and documentaries). But, since I have had to cancel classes this week I thought I would post a couple yoga sequences, with music according to each style, and references for each yoga pose….so you can still get your yoga at home. Namaste.
See you on your Mat!!
The Curvy Yogini
Vinyasa Yoga Mini Sun A and Sun B Series
Start in an easy cross legged seated position, hands on the tops of your knees, eyes closed. Stay here for 10 breaths (in through the nose out through the month)
(after the ten breaths) Inhale the arms up over your head, exhale drop the right hand down to your yoga mat, inhale up through the left arm (still over your head), and exhale reach the left arm up and over your head and gently rest your left hand on your right shoulder as your twist your chest to the ceiling (hold for 3 breaths) Repeat on the other side and hold for three breaths
Inhale both hands over your head and exhale transition into a table top position and do five sets of cat cows (inhale cow & exhale for cat). Table Top, Cow Pose, and Cat Pose reference: https://www.youtube.com/watch?v=kqnua4rHVVA
Inhale back to a table top position and slowly all the way down to your stomach. Keeping the hands underneath the shoulders, inhale cobra pose hold for 3 breaths. Cobra Pose reference: https://www.youtube.com/watch?v=zgvolE4NAH0
Exhale lower down to your stomach, inhale press up to a table top position, and exhale tuck the toes, press into the mat, and come into downward facing dog. Downward Facing Dog reference: https://www.youtube.com/watch?v=ayRU3ecmPbI
Sun Saluation A
Starting in Downward Dog, inhale look between your hands, exhale walk your feet between your hands, hinge at your hips, hands down to the mat, and stay here in forward fold for 2 breaths. Forward Fold reference: https://www.youtube.com/watch?v=hrp6Q_QyDkc
Inhale Mountain pose w/arms up over your head (not shown in the video), reference: https://www.youtube.com/watch?v=ATLU-XX_lro Exhale forward fold, inhale half way lift reference: https://www.youtube.com/watch?v=fbMtkw5-qlQ exhale high plank reference video: https://www.youtube.com/watch?v=OMR5ikcgWaI
Take a deep inhale and as you exhale lower all the way down to your stomach, inhale cobra pose, exhale lower down to your stomach, inhale press up into high plank, and exhale down dog.
REPEAT SUN SALUTATION A 3 TIMES!!!
Sun Salutation B
Starting in Down Dog, inhale look between your hands, exhale travel your feel between, and come into a forward fold. Inhale half way lift and exhale forward fold (this stabilizes out your back and spine)
Inhale Chair Pose (bring legs together to touch, arms up over your head (biceps right by your ears), and sink your tailbone low (like you’re doing a wall sit). Chair Pose reference: https://www.youtube.com/watch?v=hWsUHtwRGvI stay here for 2 breaths, than exhale into a forward fold, inhale immediately into a halfway lift, exhale high plank, inhale and exhale lower down to your stomach, inhale cobra, exhale lower down to your stomach, inhale high plank, and exhale downward facing dog.
Inhale your right leg high, reference: https://www.youtube.com/watch?v=N2yYLDg4tR0, and exhale low lunge (plant your lifted foot between your hands). Inhale Warrior 2, reference: https://www.youtube.com/watch?v=QbIrd6onJwQ, exhale extended side angle, reference: https://www.youtube.com/watch?v=CPbp3o6jD7s, inhale reverse warrior, reference: https://www.youtube.com/watch?v=mx3Tn3tGJfY, and exhale cartwheel your hands down to the mat, inhale high plank, and exhale downward facing dog. Repeat on the left side
REPEAT SUN SALUTATION B 3 TIMES
Music you can use for this mini series (upbeat techno): https://www.youtube.com/watch?v=-lptp0pG-80
Restorative/Yin Yoga Mini Series
Start laying on your back, eyes close, take 10 breaths (inhale through your nose and exhale out through your mouth)
Each Pose will be held for 3 minutes
Supine Twist on the left (hold for three) and on the right (hold for three) reference: https://www.youtube.com/watch?v=elI403TmzZY
Reclined Butterfly Pose reference: https://www.youtube.com/watch?v=4guzdc7EiQs
Waterfall Pose reference: https://www.youtube.com/watch?v=EznG1cH5A4Q
Seated forward fold reference: https://www.youtube.com/watch?v=HyiFhjwWXkw
Wide legged seated forward fold reference: https://www.youtube.com/watch?v=xT5Cfzw4Jqw
Than bring the legs back together and lay all the way down on your back and come into Reclined Butterfly Pose one more time (hold for at least three mins)
After the three mins are up hug both knees into your chest hold for 4 breaths and then exhale into your final resting pose which can be anything and stay there for as long as your need.
Music for this series (nature/relaxing music): https://www.youtube.com/watch?v=dOEvKulq2sY