Showing posts from December, 2011

Utkatasana to Cresent lunge series

DD exhale step both feet between hands inhale half lift exhale fold inhale Utkatasana exhale airplane arms inhale arms above head, transition weight into right foot exhale step left foot back to crescent lunge inhale commit to crescent lunge exhale airplane arms inhale arms above head exhale twist to right inhale crescent exhale step together, hands at prayer makes this easier inhale utkatasana exhale fold inhale half lift exhale vinyasa chataranga to DD, repeat other side cueing thoughts: I suggest cueing a curve in low back during utkatasana, (aka slight tail-bone tuck with toned inner thighs, tush squeeze and engaged pelvic floor) otherwise the back extensors begin doing the work for the quads and glutes. During twisted/revolved crescent cue engaging the glutes, and have the extended leg (the leg that is back) femur pulled into it's socket (i.e. level hip shift) to create strong low back support (another good spot of pelvic tone cue, too). Th

Virabadrasana One with Twists and Side Crow

I have decided to start sharing my vinyasa flow. Two reasons, it's nice to share and will be a reference for future ideas. I am going to record them as soon as possible, so as not to forget, so I won't always have the Sanskrit name. If you have questions, just ask.  Downdog (DD) Inhale right leg up, Sweep through to low lunge, Inhale, Rise up to virabadrasana 1, Exhale, interlace hands behind your back,  Inhale lift your heart, Exhale humble warrior, Inhale vira 1, Exhale twist torso to right (arms to T and stretched to front and back of room, still in Vira 1 lunge) Inhale hands to prayer (still in twisted Vira 1) Exhale revolved vira 1 (left elbow to right knee) Inhale gaze down to right toes Exhale step left foot next to right (revolved utkatasana) Inhale squared to utkatasana Exhale fold forward Inhale half lift Vinyasa chataranga Repeat left side. Ok, so repeat a second time and perhaps a third time. Add this to your third set for advan