Since we're not meeting for yoga classes next week and we are all going to miss it :) , I wanted to post a sequence for you to use on your own.
Some of you may be comfortable creating your own sequence or flowing with each pose, moment to moment, if that's the case, great! For those of you who like a little more structure and a bit of guidance, feel free to use the following sequence.
This yoga sequence can take anywhere from 20 - 45 min, depending on how long you hold each pose. Please make any modifications you need and omit any poses that are too challenging.
Contact me if you have questions concerning the sequence or a particular pose.
Also, www.yogajournal.com has an extensive library of poses, for those of you who would like a visual guide.
Most of all enjoy and remember to breathe. Breathe full. Breathe complete. And allow yourself to be guided by your breath.
Yoga Sequence
Mountain
Neck Release
1/2 Sun Salutation *3-5 times
Lateral fold (both sides)
Full Sun Salutations *3-5 times
Forward Fold
Chest Expansion
Downward Facing Dog
Warrior I – Pyramid – Downward Facing Dog (repeat on other side)
Downward Facing Dog – Plank – lower/4-limb staff – Cobra/Upward Facing Dog – Downward Facing Dog
Forward Fold
Tree (repeat on other side)
Downward Facing Dog
Child
Butterfly/Bound Angle Pose
Lying Twist
Knees to chest
Savasana (If you find you cannot fully relax in this pose, try setting a timer.)
I'll see you soon.
Namaste
Nance
http://www.nancescott.com/
