From there, start a warm-up series. Maybe take three to five Surya Namaskar (Sun Salutations) A series and three to five B series. Cultivate the sun dimension of your practice to awaken your inner fire. Then perhaps do a few simple standing balancing postures, which are wonderful for practicing concentration and reinforcing the principles of relaxation and effort.
After your balancing poses, add a short sequence of Warrior and Triangle postures, linking no more than three postures into each sequence. At this point, you should be well warmed up. You'll also have mobilized and prepared your pelvic muscles so that you can do a series of backbends effectively.
Choose two to four backbending postures, such as Dhanurasana (Bow Pose), Salabhasana (Locust Pose), Urdhva Dhanurasana (Upward Bow Pose), or Ustrasana (Camel Pose). Then rebuild heat with some core-strengthening movements and/or Navasana (Boat Pose).
Now, you're ready to come into the "moon" phase of class with some static hip openers such as Virasana (Hero Pose), Supta Virasana (Reclining Hero Pose), or Rajakapotasana (One-Legged King Pigeon Pose). As you wind down, you can try a series of inversions such as Sirsasana (Headstand), Sarvangasana (Shoulderstand), or Viparita Karani (Legs-up-the-Wall Pose). To close your practice, relax completely in Savasana (Corpse Pose). For more in-depth information about sequencing, see my book Journey into Power (Simon & Schuster).
Baron Baptiste, author of three best-selling yoga books, has trained Hollywood celebrities, Fortune 500 CEOs, and NFL athletes, as well as tens of thousands of people through his bootcamps, teacher trainings, workshops, and Studios. Baron was born into a lineage of yoga teachers.
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