Saturday, 29 August 2009

Vinyasa Krama daily practice sheet

MY DAILY VINYASA KRAMA STYLE PRACTICE ROUTINE
To be explained in future posts


DAILY VINYASA KRAMA PRACTICE ROUTINE

TADASANA subroutine
PRISHTANJALI
PURNA *UTTANASANA (ten long slow breaths here at least, bandhas fully engaged on exhale )

Parassaritta Padottanasana and Uttita Padangustasana sub routines

ON YOUR FEET SEQUENCE -Monday
TRIANGLE SEQUENCE - Wednesday
ON ONE LEG SEQUENCE -Friday

SURYNAMASKARA Sub routine with chant
*PASCHIMOTASANA (ten long slow breaths here at least, bandhas fully engaged on exhale)

ASYMMETRICAL SEATED SEQUENCE - Tuesday
SEATED SEQUENCE - Wednesday
LOTUS SEQUENCE - Friday

JUMP BACK lead in

BOW SEQUENCE - Saturday
INVERTED SEQUENCE - Thursday
SUPINE SEQUENCE - Sunday

APANASANA prep. pose 1
URDWA-PRASARITA-PADA-HASASANA prep pose 2
DWIPADAPITAM prep pose 3
*SARVANGASANA (3-6 breaths)
*SIRSASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )
*SARVANGASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )
UTTANA MAYURASANA
URDHVA DANURASANA

*MAHA MUDRA ( 10 long slow breaths each side, bandhas fully engaged on exhale )
BADHA KONASANA
PADMASANA
PRANAYAMA/MEDITATION

*Key poses for extended stay

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