Welcome to the latest feature of Perusals — a weekly (or more frequent) posting of the sequence in my latest yoga class.
What I hope you’ll get out of this is a chance to see what I’m doing and maybe find some inspiration for your own home practice or teaching. What I hope to get back is feedback from teachers and pracitioners.
So please comment to your heart’s desire. The more conversation, the more inspiration!
Vinyasa Flow (60 minutes)
downward facing dog
“broken vinyasa” x2
(broke down high to low push up, up dog and down dog focusing on
alignment in upper body. core/low body next week)
3 Sun As – holding down dog for 5 breaths
3 Sun Bs *working utkatasana* and holding each warrior I for 5 breaths
vinyasa to high push up and hold
three-legged dog w/hip opener
crescent lunge w/twist
vinyasa to high push up and repeat from vastistasana though gratitude on opposite side
dolphin plank for 10
low back release by “windshield wiper-ing” the legs
1 bridge for 5 count
10-count bridge or wheel
supta baddha konasana, 5 breaths into lowest belly
knees to chest
rock & roll & jump back to downward facing dog
inversion (yogi’s choice)
This Tuesday Vinyasa Flow class, which I teach at Harvard Business School’s campus gym, is a great class! My students are really dedicated people, though their type A-ness can sometimes hinder breath work and the concept of “ease”. But we’re working on it ::wink::.
I’d love to add in more breath work and balance poses into the flow without sacrificing a strong standing sequence, which brings in the men (Sadie Nardini nailed that on the head!), and half-pigeon which is always a class favorite.
Any suggestions on breathwork and working in more balance poses?