oh brother. it is thursday again. recently, i've had such high hopes for yoga on thursdays. last week, i was not successful. my couch was just too inviting and i was enjoying the girl who kicked the hornet's nest a little too much. so today, on this grey and dreary thursday, i thought i'd post what i want tonight's practice to look like in the hopes that i'll actually get my caboose on the mat. i really enjoy my saturday morning class and when i get home i write down the sequences and then use them for my home practice. note: these sequences are not mine. i borrowed them from my teacher. i hope it is even legal to be posting them without being able to give her credit. i will, however sing her praises as a creative and terrific yoga teacher.
i always start with a brief warm up and then jump into my sun salutations. here we go:
a simple sun salute A and then:
sequence I:
crescent lunge
hands to prayer position
standing split (try not to fall over. put hands on ground)
tree with reverse namaste hands
standing split with reverse namaste hands (try not to fall over. put hands on ground)
crescent lunge
vinyasa
repeat 3x holding poses for three breaths
sequence II:
side plank
warrior I
1/2 moon
warrior I
repeat three times holding each pose for three breaths.
sequence III:
side plank (there's a theme and i almost always forget to do it)
warrior I
1/2 moon
tree
eagle
bound tree
1/2 moon
warrior I
vinyasa
repeat three times. in the interest of time, i usually hold each pose for three breaths the first time, two the second and one the third.
sequence IV (testing my knowledge of roman numerals):
side plank
warrior I
1/2 moon
tree
eagle
bound tree
1/2 moon
warrior I
warrior II
reverse warrior II
triangle
reverse warrior II
vinyasa.
repeat three times with the breathing above.
i really like this sequencing because it builds on itself. it gets pretty challenging there at the end but i kind of like it that way. i don't think it is necessary to repeat the sequences three times. if time is an issue, do them all once and you're still getting a lot of benefit.
how about you guys? do you like (or would you like) to practice at home but aren't really sure where to get started? i hope you find this helpful and maybe give it a whirl sometimes. also, if anyone knows whether posting someone else's ideas without being able to give the person proper credit is a bad idea please let me know. i'm new to this and want to follow the proper etiquette. thanks and happy yoga!
I always like to challenge myself at the end of a workout. Last night I was supposed to run an "easy and relaxed" 6 miles, but instead I started off slow and gradually increased to be more challenging at the end. It was a great feeling! Happy Thursday!
ReplyDeleteI may need to google a couple of those terms, but it sounds like an awesome work out. :)
ReplyDeleteThank you so much for the sweet comment on my blog, by the way. I SO appreciate it!
I've done yoga at home a few times (with a DVD), but I never get as much out of it as when I go to a yoga studio. I get easily distracted with my surrounding and start thinking about getting dinner started, etc. I wish I had the focus to do it at home - it would be a lot more affordable!
ReplyDeleteDefinitely helpful! I have tried it at home and gave up after a little bit.
ReplyDeletei have such a hard time doing any workouts at home - i easily lose focus or motivation! sun salutation, though, is one series of yoga that i DO do frequently (at home, hotels, the gym, etc). it's easy, uplifting and vibrant.
ReplyDelete