Yoga of the Berwicks - week 6
Gentle yoga
By yoginipat
 1
ViparitaKarani_150
Viparita Karani
Legs-Up-the-Wall Pose

simple meditation.
 2
Bitilasana_CowPose_150
Bitilasana
Cow Pose

from table on exhalation. flow to cat
 3
Marjaryasana
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!
 4
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
 5
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.
 6
Adho Mukha Svanasana
Downward-Facing Dog

Hold 8 breaths then walk/step forward to soft uttanasana.
 7
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

hold for 10 breaths. bend knees inhale and roll up leaving head for last.
 8
HP_209_Tadasana_150.jpg
Tadasana
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.
 9
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

bring hands to floor/blocks on either side of feet. inhale and step back to lunge.
 10
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.
 11
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

 12
High Lunge

 13
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

 14
/hp_219_Warrior3_150.jpg
Virabhadrasana III
Warrior III Pose

Hold vira iii for 3 - 8 breaths, then repeat on other side
 15
HP_209_Tadasana_150.jpg
Tadasana
Mountain Pose

from tadasana, perform uttanasana. hold 10 breaths, then sit for twist
 16
/HP_214_Ardha_150.jpg
Ardha Matsyendrasana
Half Lord of the Fishes Pose

 17
Paschimottanasa_150
Paschimottanasana
Seated Forward Bend

demonstrate belted and non belted. hold either for 10 breaths
 18
savasana_150
Savasana
Corpse Pose

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