Yoga of the Berwicks - week 6
Gentle yoga
By yoginipat
Viparita Karani
Legs-Up-the-Wall Pose

simple meditation.
Cow Pose

from table on exhalation. flow to cat
Cat Pose

on inhalation;flow between cow and cat 10 times with breath; segue to table twist on both sides; segue to balancing cat and side arch. ADD BALASANA!
Adho Mukha Svanasana
Downward-Facing Dog

from balasana on exhalation. hold 8 breaths then segue to eka pada adho mukha svanasana on inhalation. exhalae, swing leg forward and segur to eka pada raja kapotasana
Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

Use props under forward leg buttocks and hanss if needed. hold 8 breaths then on exhalation bring head toward floor. use blocks or hands to support head if needed. hold 8 breaths. inhale to release, exhale and step back to down dog.
Adho Mukha Svanasana
Downward-Facing Dog

Hold 8 breaths then walk/step forward to soft uttanasana.
Standing Forward Bend

hold for 10 breaths. bend knees inhale and roll up leaving head for last.
Mountain Pose

with urdhva hastasana and side bends, 5 to each side, switch hands, side bends 5 times more each side. Release hands, but leave arms up and use exhalation to come to uttanasana.
Standing Forward Bend

bring hands to floor/blocks on either side of feet. inhale and step back to lunge.
High Lunge

Hold lunge for 8 breaths then bring back knee down. tke hand to top of front knee. Try straightening back leg. When stable, use inhalation to take arms over head. hold 3- 8 breaths. To release progress backwards to lunge. Repeat entire sequence on other side.
Virabhadrasana I
Warrior I Pose

High Lunge

Virabhadrasana I
Warrior I Pose

Virabhadrasana III
Warrior III Pose

Hold vira iii for 3 - 8 breaths, then repeat on other side
Mountain Pose

from tadasana, perform uttanasana. hold 10 breaths, then sit for twist
Ardha Matsyendrasana
Half Lord of the Fishes Pose

Seated Forward Bend

demonstrate belted and non belted. hold either for 10 breaths
Corpse Pose

Stay warm, focus on breath hold 10 -15 minutes.
Yoga Journal Sequence Builder, Patent pending