Mala Garudasana Vinyasa Series - Adv.

I like to first teach this series with a review of Garudasana (Eagle Pose).

After the review, find your way to

Adho Mukha Svanasana (downdog)

Inhale, right leg lifts

Exhale sweep through to low lunge

Inhale, Anjaneyasana (Crescent Lunge)

Exhale, Parivritta Anjaneyasana (Revolved Crescent Lunge) - left elbow to right knee

Inhale, Virabasdrasana II (Warrior 2)

Exhale, Utthita Parsvakonasana (Extended Side Angle)

Inhale, rise up to Utthita Tadasana (5 pointed star)

Exhale, Utkata Konasana (Goddess Pose)

Inhale, Utthita reach (wide angle reach to the sky, praise mudra)

Exhale, left hand to Anjali mudra (hand to center) and wrap right under left for Garudasana arms.

Inhale, lengthen spine

Exhale, revolve to back-of-mat, into anjaneyasana (crescent lunge) with garudasana arms (left leg is now in front)

Inhale, Viparita anjaneyasna (reverse crescent) with garudasana arms

Exhale, return to anjaneyasana with eagle arms,

Inhale, transition weight to left foot and launch forward with right, wrap right over left into garudasana

Exhale, commit to garudasana, stay in pose for full breath cycle, inhale, exhale

Inhale, tadasana (mountain pose)

Exhale, uttanasa (forward pose)

Inhale, ardha tadasana (half-lift)

Exhale, chattaranga dandasana (four-limbed staff pose)

Inhale, Urdhva Mukha Svanasana (up-ward facing dog)

Exhale, Adho Mukha Svanasana (Down-Dog)

REPEAT with the RIGHT leg lift again (this is what completes the Mala)

Complete full series, now you have come full circle,

Repeat from the front of the room with the LEFT leg lift.

Repeat again with the LEFT leg to complete a second Mala in the opposite direction.