December Yoga sequence

In order to keep things simple during this busy holiday month we stuck to one sequence of poses for the whole month. This sequence keeps you moving and builds some heat with an emphasis on strengthening the hips and legs. Perfect for ski season or for keeping your hyper-mobile back stable.

Home Yoga Practice

The other idea was that if we do the same thing enough in class it’ll help you remember some sequences that can become the foundation for your home practice.

You can view and print the pdf for the illustrated version here Dec2012yogaseries.

And if you want a more vigorous live version, I loosely based my sequence on this class by Tiffany Cruikshank on Yogaglo, you can check it out here.

Yoga Class outline:

(view PDF Dec2012yogaseries for better formatting)

Down dog
One leg up

Lunge
Other leg up
Lunge
Plank
Cobra
Down dog
Forward bend
Standing
Standing crescent
Skiers pose
Sun salute A x 3
Sun salute B x3
Standing series 1a first side:
Warrior 2
Reverse warrior
Side angle
Lizard lunge
Down dog
Standing series 1a second side
Down dog
Forward bed
Standing
Standing series 1b first side:
Warrior 2
Reverse warrior
Side angle
Horse stance (reverse namaste, bow)
Standing series 1b second side
Standing
Standing series 2a first side:
Warrior 2
Reverse warrior
Straight leg reverse warrior
Triangle
Half moon pose
Warrior 3 with finger tips on the ground
Revolved, bound half moon pose
Standing splits
Lunge back knee down
Twisted monkey
Down dog
Standing series 2a second side
Down dog to standing
Standing series 2b first side
Warrior 2
Reverse warrior
Straight leg reverse warrior
Triangle
Half moon pose
Warrior 3 with finger tips on the ground
Standing splits
Lunge back knee down
Runner’s lunge or full splits
Standing series 2b second side
Low balance series (repeat twice)
Childs pose
Forearm plank
Squat, heels and knees lifted, eagle arms
Crow
Supine twist (x4 each side)
Bridge pose x 2
Head to knee pose both sides
Bound angle pose
Pigeon prep both sides
Seated forward bend
Rest

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