Handstand or handstand prep (from down dog, walking in and lifting alternating leg, bending the other leg and jumping up). Parsvottanasana (intense side stretch with arms in prayer position behind back), 5 breaths each side Prasarita padottanasana (straddle), 4 variations, 5 breaths each And inhale into uttkatasana (chair or thunderbolt), hold 5 breaths.Step/jump forward, inhale ardha uttansana, exhale uttanasana (forward fold) Inhale raise arms up, exhale place hands next to right foot, step back into chaturanga, inhale upward facing dog, exhale downward facing dog. Carefully place right leg behind, big step, into warrior 1.Place hands on floor in front of left foot, lift/straighten right leg toward ceiling, standing splits.Release right foot, square hips, stretch right leg back and extend arms near hips or forward, depending on balance.Push right foot into right hand and lift into natajarasana (dancer). Strong left leg, stretch left arm up and forward, move upper body forward and right upper leg back. Unwrap legs, bend right foot toward right buttock and grab right ankle with right hand.Garundasana (eagle), right leg crossed over left, left arm crossed over right.Step back into trikonasana, bend front leg and lift arms into vira 2, then finish the sun sal.Place right hand in front, lift back/left leg into ardha chandrasana (half moon).Move into parshvakonasana (extended side angle).Open into virabhadrasana (warrior) 2 (stay 5 breaths in every pose from now on).Then push back into downward facing dog and finish the sun sal. Sun salutation until chaturanga dandasana, then lying prone, some backbend warmups, bhujangasana (cobra), salabhasana (locust), dhanurasana (bow) and urdva mukha svanasana (upward facing dog).Sun salutation B, stepping into warrior 1 left/right 3 times without stepping back to the front.Sun salutation variation with lunges, starting slowly.**Note: I started the class all facing me for the standing poses/flow, then I moved them to the walls and finished in a circle - I liked that**
I wanted to share the complete class description with you guys, to thank you all for your support and inspiration! I taught the class yesterday, and it went well, they loved the challenge! This is a 90 minute class, quite advanced students.
I created this class which includes a variation of the balance flow that Heidi posted in the patterns section a while ago.
#YOGA FLOW SEQUENCE FULL#
Yoga Flow - full 90 minute class Yoga Flow - full 90 minute class This is a
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