I'm officially turning in my homework now. It's a 90 minute sequence that builds up to a pose...I chose triangle because even though it's not too flashy, it feels glorious, and it's got a lot going on anatomically. I cannot even describe what a huge mental obstacle it was for me to do this. It's like years in the making.
It only took me two attempts to get this all worked out. The first time, I just practiced and wrote it down as I went. The second time, I filmed myself as I followed the sequence I'd written and talked through it out loud as though I were teaching it, adjusting and making notes on timing as necessary.
Sit for 5 minutes
Warm-up
Cat/cow rounds
EZ Side Plank
Extended Child's
Squat
Cowboy Negotiation
Tadasana with Ujayyi Breath down front, back, and middle lines
Lunge Salute 1 (L leg leads)
EZ Sequence with high lunge only
Shoulder work with Strap
Uttanasana with Hands clasped (or strap)
----------------------------------------------------
--To get to this point takes 30 minutes or so
Lunge Salute 2 (R leg leads)
Lunge
Twisting Lunge
Hammock
Dog
Other Side
Baby Cobra-Locust-Big Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Step forward, Half-Arch
Uttanasana
Tadasana
Lunge Salute 3 (L leg leads)
High Crescent Lunge
Warrior II Dance 5 x
Trikonasana (Triangle)
Dog
Other Side
Baby Cobra-Locust-Big Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Step forward half arch
Uttanasana
Tadasana
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--At this point we're at about one hour
Triangle to Half Moon with bow and arrow arms
Squat
Uttanasana
Tadasana
Other side
Squat
Roll to backs, hug knees to chest, wobble
10 Slow Bicycle crunches
Eye of the Needle (I originally had bridge but decided we need some more hip work in this class)
EZ Supine Twist
Savasana
5 comments:
this is awesome! where is the video?
sister! i want to see the video. you did not post it? tell me more!
triangle to half moon, tell me more..
oh duh, BRILLIANT. you just solved my problem of the boring sequence. except i don't like teaching triangle because i feel like hardly anyone actually gets the alignment right and it pains me to see. i am a good example of this, my triangles are terrible. thoughts?
hah, yeah i've completely lost track now of what a "correct" triangle is supposed to look like and i don't care that much anymore. depending on how you guide people into it they'll end up feeling different things. in this imaginary class i was envisioning getting into it by tilting as you extend the front arm a LOT. then bow and arrow arms (remember that from our teacher training????) because that lets you feel such a sweet twist in the back of the heart and opening in the front. also, my triangles are not really static anymore. i move a lot before i find the spot that works for me that day.
i don't know if having triangle and half-moon just kind of out there not cushioned in any sequence is "ok." one reason is because that way i could offer a wall option, which can be nice for those two poses. thoughts?
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