Thursday, 8 April 2010

Adapted Bow and Seated sequence.

I'm so taken with the seated sequence at the moment that I wanted to try adding it to all the other sequences this week. This morning I thought it would work as a nice counterpose sequence to Bow/Backbends.
This is how it turned out, bit more than I intended but I was having such a good time and things seemed to flow into each other and make sense that I got a bit carried away. There tend to be jump backs and though only between the subroutines. It took a little over 90 minutes. Some sections like seated and Asymmetric were slow with extra, long steady breathes, other sections were more ashtanga like, quite enjoyed altering the pace.

Loved this so much that I wanted to print it out and do it again.....and again. Seeing as I'm typing it out anyway I might as well put it here and post it.

I'm thinking the bow/seated combination might make a nice framework for a daily practice. One day add more Lotus poses another day less Lotus and more Asymmetric or a stronger Inverted posture focus. That way I wont end up trying to add everything all in one go. I want to be ending up with a shorter practice, an hour maximum, and thus more time for Pranayama and meditation rather than allowing it to creep up to two hours of asana.

STANDING
Tadasana
Surya Namaskara A
Surya Namaskara B

Padangushtasana
Padahastasana
Utthita Trikonasana
Parivritta Trikonasana
Utthita Parshvakonasana
Parivritta Parshvakonasana
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana C
Parshvottanasana
Utthita Hasta Padangushtasana (inc. lower to squat then head to knee)
Ardha Baddha Padmottanasana
Vatayanasana
Utkatanasana
Virabhadrasana (A & B)
Natajarasana

BOW/BACKBENDS
Bhujangasana
Shalabhasana
Bhekasana

Viparita Shalabhasana
Ganda Bherundasana

Dhanurasana
Parshva Dhanurasana
Dhanurasana

Ustrasana
Laghu Vajrasana
Kapotasana A
Kapotasana B
Eka Pada Raja kapotasana
Hanumanasana
Urdhva Danurasana/Dropbacks

SEATED
Paschimattanasana (3 types)
Purvatanasana

ASYMMETRIC
Tiriangmukhaikapada Paschimattanasana
Mahamudra
Janu Shirshasana A
Janu Shirshasana C
Ardha Matsyendrasana

Akarna Dhanurasana A
Akarna Dhanurasana B
Eka Pada Shirshasana
Kashyapasana (or Kashyabasana)
Chakorasana

SEATED
Upavishta Konasana Subroutine (from Vinyasa Krama)
Kurmasana
Dwi Pada Shirshasana
Supta kurmasana
Garbha Pindasana
Baddha Konasana A B C
Mula Bandhasana
Padmasana
Bhadrasana

ARM BALANCES
Urdhva Kukkutasana B and C
Padma Sirsasana
Karandavasana
Urdhva Kukkutasana
Padma mayurasana

FINISHING
Sarvangasana
Halasana
Karnapidasana
Urdhva Padmasana
Pindasana
Matsyasana
Uttana Padasana
Shirshasana

Baddha Padmasana
Padmasana
Uth Pluthi

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