Please find enclosed the practices for today’s classes: Kriyas, Bandhas and Mudras, and One-Hour Asanas.
Thank you for attending - and please feel free to send a feedback or constructive criticisms! I enjoy these classes and experimenting with classical asanas, and hope that you enjoy it too.
Passcode: zw=2B#&N
List:
Kriya practice all from standing positions:
1. Resonance Breathing x 5 (6 Om inhale, 6 Om exhale)
2. Agnisara x 3 (20 pumpings)
3. Uddiyana Kriya x 3 (folding forward)
4. Uddiyana Kriya + Uddara Bandha x 3 (upright)
5. Kapabhati + 1 Ujjayi Pranayama in four positions:
Looking forward
Neck lock (head back)
Throat lock (head down)
Alternate nostril
6. Resonant Breathing x 5 (6 Om inhale, 6 Om exhale)
7. Two minute rest
One-Hour Asana Practice
1. Urdhva hastasana, hands together, reverse palms
2. Mulabandha practice
3. Toe to ankle pose
4. Sacral Iliac forward bend
5. Surya A&B
6. Extended uttanasana (trini position)
7. Padangushtasana/Padahastasana (feet together)
8. Prasarita padottanasana A&B
9. Parsva Uttanasana
10. Trikonasana A, and with arm variation straight, and B
11. Sarvangasana, single legs, then both
12. Halasana
13. Karnapidasana
14. Matsyasana
15. Uttanapadasana A&B
16. Shirshasana, single leg then both
17. Balasana, parsva balasana
18. Forward facing corpse pose, extended arms, belly off floor
19. 1/2 frog pose
20. High plank
21. Pointing dog
22. Pigeon with straight knee, then fold forward relax leg
23. Pointing Bow
24. Vajrasana holding toes, crossed hands
25. Padmasana, deep breathing
26. Rest