Sequence and Play List

One of the folks that joined us for our first practice at my new home studio on Thursday had asked about my notes. We did not get to everything. Consequently, I am going to extend the next practice another 15 minutes so we do not feel rushed. My wife was surprised at the decidedly classic rock play list. So, I decided to post both. Click here to reserve your spot for our next practice:

community vinyasa slow flow yoga

Thursday, Dec 3, 2015, 5:45 PM

Smiling Circle Yoga
312 W. Chatham St. #203 Cary, NC

3 yogis and yoginis Attending

Join us for community vinyasa slow flow yoga on most Thursdays from 5:45 PM to 7:15 PM. Show up at 5:45 PM if it is your first visit to Smiling Circle Yoga so you may complete the one-time registration form. We plan to practice from 6-7 PM and have buffer to clear the house for their next event. Class Passes for Smiling Circle Yoga and donations ar…

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YogaSequence-2015-11-19 Click here to download pdf with graphics: Yoga Sequence 2015-11-19

Opening Practice
Om – Add a spiritual dimension— even chanting aum and many new students put up such defenses that complicate their experience.
Sukhasana – Easy Seated Pose – 1–3 minutes
  • Welcome
  • set intention
  • ujjayi pranayama
  • dristi – eyes are focused on a single point in each asana
  • harness the mind to the breath and body.
 Sukhasana
Neck Rolls
Balasana – Child’s Pose
  • encourage rest in child’s pose any time it is necessary
  • walk hands right, take 3 breathes
  • walk hands left, take 3 breathes
 Balasana
Bitilasana – Cow Pose – on the inhale, look up, drop the bellyBitilasana
Bidalasana – Cat Pose – on the exhale, arc the back, scoop out the navelBidalasana
Teach the relationship between breath and movement even within the relative stillness of a held asana. Start this exploration in a simple seated position, and then explore it with greater movement by doing Cat and Dog Tilts on all fours.
Balasana – Child’s pose – 5 breaths. Caution sensitivity to the knees and lower back.
Adho Mukha Svanasana – Downward-facing Dog Pose – 30 secondsAdho Mukha Svanasana
Standing Practice
Samasthihi – Mountain Pose
  • Walk forward from Adho Mukha Svanasana
  • slowly roll up to standing
 Samasthihi Samasthihi
Standing – Grab wrist, Side stretch left and right
Sun breathes – Forward fold, rise half way, fold, arms to sky
Surya Namaskar A – sun salutation A
  • inhale – arms up, gaze to the thumbs
  • exhale – forward fold – uttanasana
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – jump or step back – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog, hold 5 breathes – adho mukha svanasana
  • at bottom of 5th exhale, hop or step forward
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – forward fold – uttanasana
  • inhale – arms up, gaze to the thumbs
  • exhale – hands to heart center – samasthiti
Surya Namaskar B – sun salutation B
  • inhale – bend knees, arms up, sit back in your chair – utkatasana
  • exhale – forward fold – uttanasana
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – jump or step back – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog – adho mukha svanasana
  • inhale – step right foot forward – warrior I – virabhadrasana I
  • exhale – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog – adho mukha svanasana
  • inhale – step left foot forward – warrior I – virabhadrasana I
  • exhale – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog, hold 5 breathes – adho mukha svanasana
  • at bottom of 5th exhale, hop or step forward
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – forward fold – uttanasana
  • inhale – inhale – bend knees, arms up, sit back in your chair – utkatasana
  • exhale – hands to heart center – samasthiti
Chair/twist right
chair/twist left
warrior I/II/III sequence
Vrksasana – Group Tree Pose – 30 seconds on each side
  • give neighbor permission to step on your mat and vice versa
  • stand in line
  • bring arms to T and put them on the shoulders of your neighbor
  • feel supported
  • lift your right knee toward chest
  • place foot on leg above or below your knee
  • rotate knee out to the side and hold 3 breathes
  • repeat on other side and thank your neighbor
 Vrksasana
Grounding Practice
Setu Bandha Sarvangasana – Bridge Pose – 2 times, 5–10 breaths each time. back bends with Setu Bandha Sarvangasana (Bridge Pose), again exploring dynamically before holding for up to five breaths. Repeat two to three times.
 Setu Bandha Sarvangasana
Apanasana – Knees to Chest Pose – Guide gentle rotation of the knees in circles. Work in stretch on each side.
 Apanasana
Supta Parivartanasana – Reclined Twist – 2 times, 5–10 breaths on each side. Offer a gentle release of the spine following back bends, starting with an easy Supta Parivartanasana (Reclined Revolved Pose) with both knees bent and together to take it easier on the lower back.
 Supta Parivartanasana
Eka Pada Raj Kapotasana Prep – Pigeon Prep – 1–2 minutes on each side.
 Eka Pada Raj Kapotasana Prep
Dandasana – Seated Staff Pose – 1 minute. Explain grounding through the sit bones as the primary action in this and all other seated asanas.
 Dandasana
Paschimottanasana – Seated Forward Bend – 1 minute.
 Paschimottanasana
Peak Pose
thread the needle sequence
Inversion
legs up the wall, shoulder stand, head stand
Savasana
Final Relaxation – 10 minutes or longer.
 Savasana
Closing
Fetal position – with your eyes closed, slowly roll over to right side, and come back to your intention.
Comfortable seated position – keeping your eyes closed, slowly push up to comfortable seated position.
Bring your hands to heart center.
Touch thumbs to forehead for good thoughts for yourself and for others.
Touch thumbs to lips for kind words for yourself and for others.
Touch thumbs to heart for good intentions for yourself and for others.
Sukhasana
Meditation
Sukhasana

Here’s the play list:

Playlist-2015-11-19

Jim Ray
Jim Ray, RYT 200 http://yogaray.org/
Jim has background in dance, music, martial arts, and yoga. He enjoys vinyasa slow flow yoga that synchronizes the breath, movement, and music as well as alignment-based yoga with more static poses. Expect open level practices that include inversions, back bends, and balancing peak poses where one always has the option to help spot your neighbor, to observe, and to take a child’s pose at any time. He completed RYT 200 yoga teacher training in Jivamukti yoga at Republic of Yoga, Cary, NC in 2015. “My goal is to bring yoga to others to help them the way my teachers have helped me.” Jim lives in Cary, NC with his wife and two sons.
Jim Ray
Jim Ray, President
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