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Yoga Flow

This yoga routine provides a detailed warm up and asana practice consisting of 5 sections - warming up, standing poses, backbends, seated postures and inversions/arm balances, concluding with savasana. The warm up includes tuning in, energizing poses like breath of fire, and sun salutations. The asana sections progress through standing poses, backbends like bow and camel, hip openers and twists in seated poses, and inversions like shoulderstand and plow before final relaxation.

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427 views2 pages

Yoga Flow

This yoga routine provides a detailed warm up and asana practice consisting of 5 sections - warming up, standing poses, backbends, seated postures and inversions/arm balances, concluding with savasana. The warm up includes tuning in, energizing poses like breath of fire, and sun salutations. The asana sections progress through standing poses, backbends like bow and camel, hip openers and twists in seated poses, and inversions like shoulderstand and plow before final relaxation.

Uploaded by

greyteque
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Detailed Yoga Routine

Warming up

I. Tune In
Lay on back - Eyes Closed- Deep Breaths (Ujjayi) -to-

II. Series To Energize (Kundalini)


Stretch Pose (Breath Of Fire) -to-
Nose To Knee Pose (Breath of Fire) -to-
Spinal Roll (a few times) -to-
Easy Pose -to-
Ego Eradicator (Breath of Fire) -to- Easy Pose (Prayanama: Kapalbhati Breath)

III. Sun Salutation


Mountain Pose -to- Extended Mountain -to- Forward Fold -to- Deep Forward Fold -to-
Forward Fold -to- Plank -to- Chaturanga -to- Upward Dog -to- Downward Dog -to-
Forward Fold -to- Deep Forward Fold -to- Forward Fold -to- Extended Mountain -
Mountain -to-

IV. Yogic Pushups


Forward Fold -to- Plank -to- Chaturanga -to- Upward Dog -to- Downward Dog -to- Plank
(repeat from Plank 5 -10 times) -to- Cobra (hold) -to- Childʼs Pose (relax)

Asanas
use Ujjayi breathing during practice unless indicated

I. Standing Poses
Mountain Pose (return to Mountain between each pose) -to-
Warrior 1 -to- Warrior 3 (repeat on each side) -to-
Eagle -to-
Chair -to-
Triangle (or revolved) - directly to-
Half Moon (or revolved) -to-
Mountain

II. Backbends
Bow Pose (Rocking) -to-
Cat-Dog -to- Childʼs Pose -to-
Hero Pose -to-
-Camel -hold- (alternate Between breath of Fire and Long Deep Breaths) -to-
Hero -to- Cat/Dog -to- Hero -to-
-Reclining Hero -to-
Hero -to- Childʼs Pose (relax, deep breaths)
Detailed Yoga Routine

III. Seated Postures: Forward Bends, Hip Openers and Twists


Easy Seated Pose -to- Forward Bend while still in Easy Pose (Repeat Each Side) -to-
Staff Pose -to-
Double Leg Forward Stretch (Hold)
Butterfly Stretch -to-
Cobblerʼs Pose (bending forward) -to- Hero Pose -to- Cat/Dog -to- Downward Dog -to-
Downward Pigeon (hold 5-10 minutes) -to-
Spinal Twist (Binding) (repeat Downward Pigeon/Spinal Twist on Each Side) -to- Boat
Pose -to- Reversed Pigeon (repeat each side) -to- Butterfly Stretch -to- Skylark
-to- Half Lotus (stay in pose while Alternate Nostril Breathing)

IV. Inversions and Arm Balances


Shoulder stand -to-
Plough Pose -to-
Shoulder Stand -to-
Fish Pose -to-
Extended Fish -to- Easy Pose -to-
Crow -to- Childʼs pose (relax)

V. Savasana
*Preparation: Lay On Back -to- Knees to Chest -to- Revolved Abdomen Twist (repeat
each side) -to- Knees to Chest (rock back and forth)- Lay flat on back- Stretch Ankles/
Wrist - Warm Hands, cover eyes (Pranamaya: Cooling Breath) -to-
-Savasana

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