With temperatures well below 30 degrees in Seattle, it's time to start the winter sequencing. Keep in mind that the winter flow is to help raise your core temperature and increase circulation, not to exhaust you! For starters, consider adding a strong vinyasa component to your practice to warm you up and lift your spirits, back bends to stimulate the kidneys, forward bends to stimulate the bladder, and breath retention after inhale to warm the lungs.
In classes this week here is what I will be emphasizing:
Supported pranayama with a bolster under the ribs. Lace your fingers together to hold your head our use a blanket.
Roll to the side with a bolster under the ribs, lateral bend
Supta Baddha Konasana with fingers laced around the back of the head, flow into abdominal crunch
Setu Bandha (bridge) in/out with arm movements
Navasana, roll back and forth on spine
Balance on all fours with R leg, L arm lifted, exhale pull both toward navel, round spine- repeat
Uttanasana (forward bend) to Utkatasana (chair)
Squats
Surya Namaskar (sun salutes): with raised leg in Uttanasana, step back to high lunge, plank with one leg lifted, Bhujangasana (cobra), plank, Down dog with one leg lifted, high lunge second side
Natarajasana Prep (dancing shiva)
Trikonasana (triangle) with lateral/neck focus, arm movements over head
Ardha Chandrasana (half moon) with back bend option
Prasaritta Padottanasana (wide leg forward bend)
Ustrasana Prep (camel)
Supta Virasana (reclined heros)
Sirsasana (head stand)
Balasana (childs)
Baddha Konasana (cobblers)
Upavista Konasana (seated wide leg forward bend)
Pascimottansana flow rolling back to the floor, abdominal work
Thread the Needle with head turned to the side
Gentle Halasana (plough)
Anything else?
Stay tuned for more Seasonal Vinyasa tips. My DVD, Yoga for the Seasons, can be purchased on my website for more asana support during the holidays.
www.melinameza.com
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