Monday, June 21, 2010

Seasonal Vinyasa Summer Practice #1 with Melina Meza

Happy Solstice Everyone,
Today will be the longest gray day of the year! Hopefully you are being productive, enjoying good health, and spirits. In case you need a little inspiration to practice today, here is what's happening in class. You can find this practice in my new book coming out this fall, The Art of Sequencing - Volume Two!!!

1. Virasana - (visualize the sun up above the clouds)
2. Virasana - grab a strap, reach your arms up holding the strap, open your chest
3. Virasana - gomukasana arms
4. Bharadvajasana
5. Get to your hands and knees, drop your chest down by your thumbs, flow into Cobra, Up Dog, and finish in Child's pose with your arms out in front of you. Repeat many times.
6. Down dog into a lunge. Raise arms up by ears, squeeze arms by head, twist hands around one another
7. Down dog to Uttansana
8 Squat (cover eyes)
9. Tadasana
10. Surya Namaskar A with your eyes closed (repeat many times) move intuitively
11. Surya Namaskar B variation: Utkatasana, Uttanasana, High Lunge with arms reaching forward by ears, bend arms to open chest, drop hands...Vasisthasana, Down dog, Uttanasana, Utkatasana, Tadasana (repeat many times)
12. Vrksasana
13. Bound 1/2 lotus forward bend
14. Pada Hastasana
15. Prasarita Padottanasana variations, add handstands if you wish ( :
16. Down dog
17. Child's pose
18. Sirsasana
19. Rabbit or Child's pose
20 Spinx (like cobra but chill)
21. Bhekasana
22. Supta Virasana
23. Down dog
24. Krauncasana
25. Dandasana
26. Sarvangasana or Setu Bandha
27. Prep for Yoga Nidrasana
28. Whatever you like....

If you can't figure this out...come to class or on retreat where we will be going further into detail with these poses.

Light and love,

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