Fall Sequencing - Theme: Joints, Bones, and Empty Space

If you are looking for a practice to release tension in your joints, bring energy (heat) to your legs, and clear out your lungs...try this out.

Virasana
Toe Crunch (page 14)
Malasana (squat)
Ardha Uttanasana
"Shadow Yoga" joint rotations
Uddiyana Bandha from standing
Kapala bhati breath in Straddle (page 16)
Prasaritta Padottanasana
Add lateral bend in Prasaritta Padottanasana
Surya Namaskar A with a block between upper thighs (repeat 3-5 times)
Surya Namaskar B with twisting chair (repeat 3-5 times)
Utthita Hasta Padangusthasana 1 & 2 (page 81)
Tadasana
Uttanasana
Parighasana
Ustrasana
Supta Virasana
Supta Padangusthasana + supine twist
Apanasana
Savasana

(Reference my Art of Sequencing Book for any unfamiliar asana names)
www.melinameza.com

Equinox Flow Yoga Class

If you are looking for a fun detoxifying yoga class...try out this fun series I just taught to celebrate the Equinox!

The MAJOR emphasis is on creating an even four second inhale, pause , exhale, pause.

Seated Warm up:
Cross-legged meditation seat, continuous OMMMMM...at least eight, arm circles to open the ribs and lungs, and a seated lateral stretch.
Hands and Knees Series: Child's pose, hands and knees (table top), lower chest between thumbs, cobra, then back to child's pose. Eventually transition from Downward dog to Uttanasana to Tadasana.

Flow #1 repeat 4 times:
Tadasana, Uttanasana, Plank, Cobra, Downwarddog, Downward dog with right leg up, swing forward low lunge with arms up, switch legs, step to the top of the mat, Uttanasana, Tadasana.
Flow #2 repeat 4 times: Surya Namaskar B
Flow #3 repeat 4 times:
Same flow as #1 but add a twist to the low lunge...breathe a whole round of the breath in the low twisting lunge before releasing!
Flow #4 repeat 4 times:
Surya Namaskar B with Parsva Utkatasana (twisting chair) and twist after Warrior I, keep your back heel on the floor if possible.

Follow with a wide leg forward bend series (prasarita padottansana), Headstand, Ardha Matysendrasana, Setu Bandha (bridge), Sarvangasana (shoulder stand), abdominal work, Savasana.

Meditate.

~May others benefit from your detoxifying practice!

Please enjoy my first of many mini-yoga classes via You Tube. This particular class is a mini-restorative asana practice to maintain healthy lungs and digestive fire throughout the fall season. I recommend holding the poses up to five minutes each once you get comfortable with the flow. In addition to the physical practice, breath work (alternate nostril or ujjayi) and chanting can also be powerful tools to keep you grounded, should you find yourself drifting off into space during this Vata season.

http://www.youtube.co/watch?v=FTKNblQOYos

Yoga for the Seasons - Fall Vinyasa DVD

Combining Hatha Yoga and Ayurveda, the Fall Vinyasa DVD includes creative asana practices and insightful instruction to prepare you for the fall season. The emphasis in the Fall DVD is devoted to managing two of the five elements, Air and Space, those that make up Vata. Vata is one of the three doshas – or energy patterns – in Ayurveda, which is the sister health science to Hatha Yoga. Vata naturally increases in the fall months, September through November, which means its helpful to embrace physical practices that compliment the Vata elements, Air and Space, with grounding, stabilizing, warming, flow sequences and daily routines.

"I hope you will enjoy my offering and touch, smell, hear, taste, and feel the unique gifts unfolding in nature from month to month." ~Melina Meza