vinyasa-energizing-all-levels-morning-[DOLORES]
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ABC
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sequenceposecues / transitions
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* thanks for taking the time to come out and support Nina and me in our very first public teaching!
* we're extremely honored to have you all in our lives
* your support means a lot to us
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child's pose* take the gaze straight down
* and check in with yourself - how're you feeling this fine Sunday morning?
* are you a little hung over? ready to let go of what happened last week? and let go of the expectations of what will happen next week?
* take a deep breath in... and a long exhale out "HAAAAAAA"
* set your intention for your practice today - whether you want to be more present, or aware,
* let's take some time and acknowledge how you're feeling today and where you're at
* notice your breathing... and see if you can deepen it a little
* throughout today's practice, we're going to slowly build heat and energy in the body internally
* and have the slow sun rise help build warmth externally
* take another realllllly deep breath in... and a long exhale out "HAAAAAAA"
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* inhale to slowly roll yourself up to a table top position
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hands and knees* make sure the shoulders are over the wrists
* knees are underneath the hips
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x5cat and cow* time to warm up the spine with cats and cows
* cow -> inhale, belly falls down, shoulders roll back, and the gaze is to the sky
* cat -> exhale, suck the belly in, gaze toward your navel, curl your chin to the chest
* continue inhaling to cow and exhaling to cat on your own for 5 breaths
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* when you're finished, come back to a neutral spine,
* time to start building the heat - staying in cat / cow posture - tuck the toes and lift the knees up an inch off the ground
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x5cat/cow (tucked toes / knees up)
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* keep your knees a little bent
* step your feet back a few inches
* bring your hips up and back - downward dog
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downward dog* say hello to the first downward dog of the morning
* do what you need to do here
* find some organic movement
* pedaling out the feet, left and right, bending the knees, standing up on the tippy toes
* whatever it is that your'e doing it, play with it
* when you're done with both sides, find stillness in your downward dog
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* slowly walk your feet towards your hands
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forward fold (rag doll)* allow the weight of the head to drop down
* if you want, grab opposite elbows with your hands and rock side to side
* nod your head yes... shake your head no... and just breath
* come into your body and the moment
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tadasana / samastidihi* let the sun shine onto your body, giving it external warmth as you begin to build internal heat and energy with your practice
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x3Sun A (arms only) x3* inhale, integrate
* get used to moving with the breath
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x3Sun A (standing only) x3* spread awareness into your body
* get used to moving with the breath
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plank* push up position, your toes should be tucked
* hands underneath shoulders
* don't let your belly collapse
* maintain integrity in your core
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* lower down, knees, chest, and then chin
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x3baby cobra x3* untuck the toes
* inhale lift the head 6 inches from the ground
* rolling the shoulder blade back, gaze is to the grass in front of you
* slowly lower down
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* plant the hands, tuck the toes, hips go to the sky and back
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repeatdownward dog* inhale hips a little higher
* exhale ground a little deeper through your heels and palms
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* inhale right leg to the sky, feel your right foot soaking in the sun
* exhale knee to elbow / nose
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(other side)knee to elbow / nose* holding here for 3 breaths, (3.... stick with it, 2... you got it, 1... almost there)
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* drop the right foot in between the hands
* lower the left knee to the ground and uncurl the left toes
* arms reach for the sky
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(other side)low lunge* feel the energy of the sun as you inhale to reach a little higher
* chest is forward, spine is straight
* inhale, lengthen the crown of the head 1 inch higher
* exhale, don't lose the integrity of your body
* lift the heart
* widen the chest
* soften the throat
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* on the next exhale, frame your foot with your hands
* untuck the left toes and raise the left knee
* spin your body open to the right, your right arm reaches for the big blue sky
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(other side)revolved lunge* inhale reach
* exhale see if you can rotate a little further
* opening up your chest to the left side
* exhale see if you can sink a little deeper into your left thigh / knee
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downward dog
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* halfway lift
* forward fold
* inhale, drop the tailbone back as if sitting into a chair
* sweep your arms up coming into chair pose (utkatasana)
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repeatchair pose, utkatasana* inhale, shine your chest forward
* exhale, sink a little deeper into your chair
* find your fire in this pose
* I know it's tough, hang in there
* build the warmth
* 5... keep it up, 4... find your fire, 3... keep it up for, 2... almost done, 1... and inhale
* find your knees
* arms up
* knees back
* press down
* reach up
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* stand up
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tadasana* hands to hearts center
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* arms up
* swan dive down
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forward fold
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halfway lift
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* left foot steps back 3-4 feet, arms up over head
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(other side)high lunge* you want your left leg to be straight
* right knee over right ankle
* chest should be facing straight forward
* inhale lengthen your spine through the crown of your head
* exhale, spread awareness through your feet
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* spin the left heel down
* open up your arms into warrior 2
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5x shrugs (other side)
warrior 2* inhale shrug your shoulders up
* exhale release
* inhale shoulders up
* exhale release
* see if you can sink a little deeper into the pose
* keep your torso perpendicular to the earth
* lengthen your fingers away from each other, creating a long line through your arms
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* spin the right palm to the sky
* left hand to the left back thigh or inner knee
* right arm comes over head
* keep the legs in the exact same position
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(other side)reverse warrior* you should feel the stretch in your right outer body and right neck
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* keeping the legs where they are, bring the right elbow to right thigh
* sweep the left arm over head so it follows a diagonal line from your back heel
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(other side)side angle* finding a juicy stretch in the left outer body
* ground your back heel while pressing your front shin forward
* if you have it in your practice to bring your front hand to the floor, do so
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(other side)warrior 2
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* cartwheel the hands down to frame the front foot
* step the front foot back
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chatarunga* lower half way down
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up dog
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downward dog
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halfway lift
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forward fold
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chair pose, utkatasana* inhale shine the chest forward
* exhale sit a little deeper
* inhale reach a little higher
* exhale hands together at hearts center
* twist to left / right
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* stand up
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tadasana* hands to hearts center
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* arms up
* swan dive down
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forward fold
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halfway lift
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plank* build and find that heat in your core!!
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chaturanga
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up dog
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repeatdownward dog
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* inhale, leg to the sky
* exhale, step it in between the hands
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5x dips (other side)high lunge* inhale arms up, overhead
* exhale, back knee dips
* inhale straighten the back knee
* 5x
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* open your arms up
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(other side)warrior 2* see if you can sink a little deeper into the pose
* keep your torso perpendicular to the earth
* lengthen your fingers away from each other, creating a long line through your arms
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* straighten your front leg
* reach towards the front with your right hand
* slowly start to lower your right hand to your right shin, or the mat, whatever feels more comfortable
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(other side)extended triangle* straighten your front leg
* reach towards the front with your right hand
* slowly start to lower your right hand to your right shin, or the mat, whatever feels more comfortable
* left arm goes overhead and the body revolves to the left side
* try to keep the chest as open and wide as possible
* inhale, reach a little higher with the left arm
* exhale, and hold
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* bend the right knee, bring the left hand to the left hip
* place the right hand ~6 inches in front of the right foot
* as you spring off your left foot, coming into half moon
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(other side)half moon* if you have it in your practice reach for the sky
* the challenge of this pose is to keep the weight evenly balanced
* between the ball of your foot and the front hand
* keep the back leg engaged by flexing your foot and pretending like you're stepping on something
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* exhale, drop the back leg down, coming into warrior 2
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(other side)warrior 2
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* rotate the right foot 90 degrees so you're facing the left
* pigeon toe the left foor so that your toes are slightly facing in
* clasp your hands behind your back
* hinge from your hips and slowly bend forward trying to keep your low back as flat as possible
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(other side)
wide-legged forward bend (prasarita)
* if headstand is in your practice, feel free to take it up now
* let your head and neck hang heavy
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* unclasp your hands, bring them to your hips
* inhale up
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(other side)warrior 2
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plank
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chaturanga
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up dog
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downward dog
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repeathigh lunge
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(other side)warrior 1* anchor your back heel into the earth
* bend your front knee directly over front ankle
* square your chest as you look forward
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* clasp your hands behind your back
* pull down and broaden your shoulder blades
* really push your chest forward
* lower down so that your right shoulder towards the inner right knee
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(other side)humble warrior* inhale, see if you can bring your clasped hands more forward
* exhale, let your head and neck hang heavy
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(other side)warrior 1* inhale back up to warrior 1, hands still clasped
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* kick off your back foot, coming into clasped warrior 3
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(other side)warrior 3* back foot should stay flexed and engaged
* try to keep the left hip level with your right hip
* smile
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* bring your hands down to frame your front foot
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(other side)standing splits
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forward fold
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tadasana
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forward fold
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halfway lift
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chaturanga
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up dog
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downward dog
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child's pose
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