8 Bear
Mountain
Vinyasa Table and Chair
T to C
Neck – Mountain
Neck – namaskarasana
Neck – paschima namaskarasana
Mountain
Pyramid
Crossover + ha
Squat
Calves
Squat
Mountain
Quad extend
Warrior 1
Lunge + slight external rotation
Side Angle revolved
Medial thigh rotation
Pigeon reclined revolved
Medial thigh rotation
Tree Reclined
Archer reclined
Tree Reclined
Bound Angle
Tree Reclined
Kneel
Thrust
Child
Somatic is psychology
8
Lazy Bear
Constant Bear
8
Mountain
Namaskarasana
Forward Fold – bent
Forward Fold – support
Standing
Feet
Mountain
Pyramid
Mountain – wide
Forward Fold – wide
Triangle
8
Squat
Calf
Squat
8
Quad extend – Dancer (Natarajasana varied)
Tree + Namaskarasana
Quad extend
Warrior 1
Quad extend
Warrior 1
Tree + Namaskarasana
Lunge
Cobra
Bow variations
Lightning up
Child open
Bound Angel
Lazy Bear
8
Constant Bear
Mountain
Neck limber
Anjali mudra
Namaskarasana
Eagle arms
Pashchima Namaskarasana
Quad extend
Tree
Eagle
Staff (dandasana)
Upward Plank
Plank
Side Planks
Plank
Four Point Staff (chaturanga dandasana)
Yoga, when you are really getting the most out of it, has lots of small adjustments to improve poses.
Lazy Bear – 8
Constant Bear
Squats & Calves
Mountain – all the small adjustments
Mountain – Namaskarasana
Stand and rotate
Mountain
Forward Fold, hip width – supported – external thigh rotation
Forward Fold, hip width – supported – the turns
Mountain
Calves extended
Mountain
Quad Extend
Warrior 1 – rear heel up – slight external rotation of rear thigh
Tree
Mountain Wide
Triangle – slight external rotation of front thigh
8
Happy Baby – variations
Archer – variations
Bridge
Hip opener
Medial thigh rotation
Constructive Rest
Sway – 8 – Lazy Bear – 8
Mountain
Mountain Extended
T
Half Fold – knees bent –
explore hips, shoulders, and back
Mountain – toes up, sway & center
Forward Fold – shoulders – sway
repeat
Mountain Wide – sway
Forward Fold Wide – pedal shoulders – toes up, sway
repeat
Mountain – Namaskarasana
Forward Fold – medial & lateral thigh rotation
repeat
Mountain – Eagle – center
Mountain Split – center
Pyramid Supported – toes up – shoulders – lateral thigh rotation – dig
Mountain Split – center
Crossover – center
Forward Fold Crossover – shoulders – dig
Crossover – center
Mountain Split – center
repeat
8
Mountain Wide
Warrior 2
repeat
Bound Angle
Child’s
Kneeling – explore
Lunge
Happy Baby
Medial Femur Rotation
Stand
Sway
Arch LIft
Stand
Sway
Forward Fold
Sway
Arch Lift
Stand Wide
Sway
Arch Lift
Forward Fold Wide
Sway
Arch Lift
Stand Wide
Turn out
Sway
Arch Lift
Forward Fold Wide – Turn out
Sway
Arch Lift
Crossover
Forward Fold Crossover
Sway
Knee Circles Reclined
Pelvis Reset
Medial Rotation
Psoas Release – Lateral Rotation
Constructive Rest Corpse
Constant Bear
Mountain
Mountain extended
Calves
Squats
Discuss goals
Toes up throughout
Mountain
Forward Fold – explore
Mountain
Mountain
Mountain Split
Pyramid – explore
Mountain
Mountain Wide – explore
Forward Fold Wide – explore
Mountain Wide – explore
Triangle
Mountain Wide
Forward Fold Wide – explore
Mountain Wide – explore
Mountain
Quad Extend – explore
Mountain
Quad Extend
Warrior 1
Mountain
Warrior 1
Mountain
Mountain
Tree
Mountain
Mountain
Forward Fold
Mountain
Floor?
toes up, bent rise throughout
Start building the parts:
Mountain, Forward Fold, Mountain
Tree
Mountain, Forward Fold, Mountain
Mountain and Tree engage our butts and hams. Forward Fold extends our butts and hams.
Mountain
Quad Extend
Mountain
Kneeling Reclined
Kneeling Reclined One-side
Kneeling Reclined
Bound Angle
Tree Reclined
Bound Angle
Mountain
Quad Extend
Warrior 1
Mountain
Mountain
Forward Fold
Mountain Split
Pyramid
Mountain Split
Warrior 1
Tree
Mountain, Forward Fold, Mountain
Constant Bear
Enso 8 ways
Neck
Mountain
Mountain Extended
Mountain – Forward Fold Half – Mountain
Tree
Mountain – Forward Fold Half – Mountain
Mountain Wide – Forward Fold Wide – Mountain Wide
Warrior 2
Mountain Wide – Forward Fold Wide – Mountain Wide
T lateral chain extension – explore
Standing quad extension – explore
Mountain
Tree
Mountain
Eagle
Mountain
Constant Bear
No mat needed
6 to 8pm Sunday 8 September 2019
Slow, patient, deliberate work learning to feel our way into better balance.
Don’t drink too much coffee.
I developed a new chain as our goal for the gathering.
All poses with arms in namaskarasana:
Mountain – Half Forward Fold – Mountain
Tree
Mountain – Half Forward Fold – Mountain
Wide Leg Stance – Wide Leg Forward Fold – Wide Leg Stance
Warrior 2
Wide Leg Stance – Wide Leg Forward Fold – Wide Leg Stance
Pattern:
A – B – A
C
A – B – A
D – E – D
F
D – E – D
Then repeat in the other direction as both Tree and Warrior 2 (C & F) are unilateral.
No mat needed.
Yoga Tutor 