Nov 05 2006 90 mins
It's the first time that I've done a class like this one, especially for Level 1, it's a bit harder, as seated postures tend to be a bit more difficult for beginners, and yet they do give you just another opportunity to experience the depth of this practice. Please have a bolster, blanket, towel, hard cushion, or meditation bench, close by while you practice to sit on while practicing pranayama and meditation!
Lots of focusing on the breath and a sweet meditation at the end. Please guys, let me know what you think!
Links: to buy Douglas's CD about the yoga sutras! http://www.matrikayoga.com/Results.cfm?category=4
Have fun :)
THE SEQUENCE:
table top pose
downward facing dog into one legged down dog into a high lunge
plank into baby chattarunga dandasana (only bending the elbows 3") X 3
surya namaskar x 2
Parsavakonasana with vinyasa (plank, chattarunga dandasana, cobra)
Balasana
Downward Facing Dog
Vira 2 with vinyasa
Crescent Pose with vinyasa
Balasana
Sitting to breathe
Downward Facing Dog
Straight legged hamstring stretch into Deep lunge on the elbows
Trikonasana with vinyasa
Pigeon
Sitting to breathe (Ujjayi Pranayama)
Deep lunge on the elbows (again) into runner's hamstring stretch
Uttanasana
Janu Sirsasana
Baddha Konasana
Upavishta Konasana
Parsva Upavishta Konasana
Paschimottanasana
Sukhasana twist
Sitting to breathe (Ujjayi Pranayama)
Savasana