Yoga Flow - full 90 minute class

I created this class which includes a variation of the balance flow that Heidi posted in the patterns section a while ago. I wanted to share the complete class description with you guys, to thank you all for your support and inspiration! I taught the class yesterday, and it went well, they loved the challenge! This is a 90 minute class, quite advanced students. If there are any questions, please ask.

**Note: I started the class all facing me for the standing poses/flow, then I moved them to the walls and finished in a circle - I liked that**

Start; breathing, centering

• Sun salutation variation with lunges, starting slowly
• Sun salutation A, 4 times
• Sun salutation B, stepping into warrior 1 left/right 3 times without stepping back to the front
• Sun salutation until chaturanga dandasana, then lying prone, some backbend warmups, bhujangasana (cobra), salabhasana (locust), dhanurasana (bow) and urdva mukha svanasana (upward facing dog). I did about 3 each with some rest. Then push back into downward facing dog and finish the sun sal.

Standing poses flow. Sun salutation into vira 1, then:

• Open into virabhadrasana (warrior) 2 (stay 5 breaths in every pose from now on)
• Move into parshvakonasana (extended side angle)
• Stretch front leg into trikonasana
• Place right hand in front, lift back/left leg into ardha chandrasana (half moon)
• Step back into trikonasana, bend front leg and lift arms into vira 2, then finish the sun sal.

Repeat other side

Balance flow

• Garundasana (eagle), right leg crossed over left, left arm crossed over right. Stay 5 breaths in each pose
• Unwrap legs, bend right foot toward right buttock and grab right ankle with right hand. Strong left leg, stretch left arm up and forward, move upper body forward and right upper leg back. Push right foot into right hand and lift into natajarasana (dancer).
• Release right foot, square hips, stretch right leg back and extend arms near hips or forward, depending on balance. Warrior 3.
• Place hands on floor in front of left foot, lift/straighten right leg toward ceiling, standing splits
• Carefully place right leg behind, big step, into warrior 1. Inhale raise arms up, exhale place hands next to right foot, step back into chaturanga, inhale upward facing dog, exhale downward facing dog. Step/jump forward, inhale ardha uttansana, exhale uttanasana (forward fold)
• And inhale into uttkatasana (chair or thunderbolt), hold 5 breaths.

Release, repeat other side

Prasarita padottanasana (straddle), 4 variations, 5 breaths each

Parsvottanasana (intense side stretch with arms in prayer position behind back), 5 breaths each side

-- move mats to wall --

Handstand or handstand prep (from down dog, walking in and lifting alternating leg, bending the other leg and jumping up). Repeat a couple of times, in between resting in uttanasana with feet hip distance and hands to elbows.

Pinchu mayurasana (peacock feather) or prep (dolphin pose, down dog with elbows down, intense shoulder opener). Repeat a couple of times, in between resting in child's pose.

Some prone shoulder openers, rolling over alternating arms. See www.yogajournal.com, search for shoulder openers for some great ideas.

Sitting flow: start in dandasanan. Then paschimottansana.

• Bend right leg, stretch left leg forward, into janu sirsasana, stay for a couple of breaths. Take your time here, relax. Make the most out of the twisting in the lower abdomen.
• Place right inner arm close to right lower leg, if possible, grabbing inside of left foot with left hand. Then inhale, reach right arm up, opening from the hips and chest toward the ceiling. Exhale, stretch right arm overhead, and reach toward left toes (parshva janu sirsasana). Come up again,
• And place the left hand on top of the right knee from a sitting upright position. Right hand to the floor behind you, and twist the spine, from the hips on upward. Parvritta janu sirsasana.
• Then, move forward again. Lift right knee but keep the leg bent, foot close to hip and 1 hand distance between inner foot and left inner thigh. Inhale, move right arm up, exhale, extend forward and wrap arm around bent right leg. Reach behind with left arm, and grab left hand with right. Marichyasana A. Hold, then inhale stretch up, exhale release.
• Keep right leg where it is, now inhale and stretch left arm up (right hand leaning behind torso), then exhale and place left elbow on outside of right knee (marichyasana C). If possible, bind behind. Otherwise, twist from this position.
• Release the pose. Cross legs, hands in front of hips, lift up on inhale. Then half a sun salutation (vinyasa) to the other side.

Shoulder stand + variations (halasana/plough, pidasana/knees to ears).

Some reclined twists, slowing down.

Savasana

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