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Read the entire sequence
first before practicing. Click on the posture picture or name to read
the detailed instructions about the posture’s alignment, contraindications
and modifications.
If you are unfamiliar with any postures, practice these first until
you are comfortable with their alignment.
Use the vinyasa info on the individual posture pages to modify or
expand sequences.
Remember to breathe deeply through the nose and focus the mind on
the body and breath. Take each pose to your edge and relax deeper
into the pose rather than pushing into it.
Start in Easy Pose
with palms together
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A.
Inhale and press the hips down and reach the crown up to lengthen
the spine. Roll the shoulders down and back to open the chest.
Relax the face and rest the tongue on the roof of the mouth.
B.
Lengthen the inhalation and exhalation by breathing deeply into
the belly through the nose. Release any thoughts or distractions
and let the mind be focused on the breath.
C.
Breathe and hold for 10-30 breaths. |
Come into Table position
on your hands and knees
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A.
Place the palms under the shoulders and the knees under the
hips.
B.
The back is flat and the gaze is between the hands.
C.
Press back through the tailbone and forward through the crown
of the head to lengthen the spine. |
Inhale into Dog Tilt
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A.
Reach the tailbone up towards the ceiling by arching the spine
and letting the belly drop towards the floor.
B. Press down into the palms to drop the shoulders away from
the ears and look up at the ceiling. |
Exhale into Cat Tilt
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A.
Tuck the tailbone under by rounding the spine and pulling the
belly up towards the spine.
B. Press down into the palms to reach the middle of the back
up towards the ceiling. Let the head hang from the neck. |
Repeat
and
moving with the breath 3-6 times
From Table, inhale into Balancing
Table
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A.
Inhale the right leg and left arm up parallel to the floor,
stare at a point on the floor for balance.
B. Breathe and hold for 2-5 breaths.
C. Exhale back into Table. Repeat on other side. |
From Table, exhale into Downward
Facing Dog
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A.
Tuck the toes under, bend the elbows and lift the hips up and
back.
B. Press firmly into the hands and arms to press the hips back.
Let the head hang from the neck.
C. Press the heels into the floor. The legs are straight or
can be slightly bent to flatten the back.
D. Breathe and hold for 3-6 breaths. |
Inhale and step right forward into Low
Lunge
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A.
Step the foot between the two hands with the knee directly over
the ankle. Lower the back knee and top of foot to the floor.
B. Press down into the palms, fingertips or fists to lift the
crown up and to lengthen the spine. Roll the shoulders down
and back and press the chest forward. Press the front knee forward
and let the hips sink towards the floor, lightly stretching
the insides of the legs.
C. Breathe and hold for 1-3 breaths. |
Inhale the arms up into Half
Warrior
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A.
Press the legs down into the floor as you lift out of the waist
reaching the crown and fingertips up towards the ceiling.
B. Relax the shoulders down from the ears and press the chest
forward.
C. Breathe and hold for 2-5 breaths. |
Exhale the palms together and inhale into Half
Prayer Twist
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A.
Exhale the palms together in front of your chest. Bring the
left elbow to the outside edge of the right knee.
B. Press into the palms to roll the top shoulder up and back.
Look at the right wall or up at the ceiling.
C. Breathe and hold for 2-4 breaths. |
Exhale into Half
Pyramid
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A.
Place the palms on the floor on opposite sides of the front
foot. Straighten the front leg and round forward to bring the
head to the inside of the right knee.
B. Reach the right toes up towards the ceiling., press the hips
towards the back heel, have the elbows slightly bent to relax
the shoulders, neck and face.
C. Breathe and hold for 2-5 breaths. Inhale up into Low Lunge. |
From Low Lunge, exhale into Downward
Facing Dog
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A.
Tuck the toes under, bend the elbows and lift the hips up and
back.
B. Press firmly into the hands and arms to press the hips back.
Let the head hang from the neck.
C. Press the heels into the floor. The legs are straight or
can be slightly bent to flatten the back.
D. Breathe and hold for 3-6 breaths. |
Step left foot forward, repeating
through
on opposite side
Exhale and bend the knees to the floor into Child
Pose
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A.
Press the hips to the heels with the tops of the feet flat to
the floor. Let the forehead rest on the floor and allow the
body to completely relax.
B. Breathe deeply into the belly for 3-6 breaths. |
Hold onto the heels and inhale into Rabbit
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A.
Hold onto each heel with each hand, bring the forehead against
the knees and the crown against the floor.
B. Inhale and lift the hips up towards the ceiling. to round
the spine. Keep holding tightly onto the heels.
C. Breathe and hold for 3-6 breaths. Exhale and release back
to Child Pose. |
From Child, slide the arms forward and scoop into Cobra
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A.
Press the palms flat to the floor directly under the shoulders
to lift the crown up. Relax the shoulders down and back to press
the chest forward.
B.
If the back feels strained, bend the elbows more or come onto
the forearms.
C.
Breathe and hold for 2-5 breaths. |
Exhale and lower the chest to the floor, inhale lift into Locust
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A.
Slide the arms alongside the body with the palms down. If comfortable,
rock from side to side to bring the arms under the torso.
B.
With the chin on the floor, inhale and press the arms and hips
down into the floor and lengthen the legs by reaching out through
the toes. Engaging the core and lower body, lift the legs up
as high as comfortable with out strain.
C.
Breathe and hold for 2-5 breaths. |
Exhale and lower to the floor, roll over on your back into Shavasana
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A.
Let the arms and legs flop out to the sides. The arms are 6-8
inches from the sides of your body and the palms are facing
up.
B.
Close the eyes and consciously relax the body from the toes
to the crown of the head.
C.
Breathe deeply through the nose into the belly and hold for
10-15 minutes. |
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