Sivananda Yoga with Mixed patterns

This is for a 50-60 minute class. This is a very good routine. Probably more so for advanced students, but you can modify the poses if you understand them. Email me if you have q's or check out the poses on yogajournal.com, nice index there.

Mixed Yoga (Incorporates Kundalini, Sivananda Lineage, Hatha, Vinyasa, Pranayama)

Warmup:

• Sarvasana (corpse)
• Sakasana (easy pose)
• Neck rolls
• Eye movements
• Shoulder rolls
• Wrist rolls
• Knee rolls

Active Warmup:

• Sun salutation for 7 times
• Tree pose (Vrkshasana) for 5 minutes, or Pose # 2
• Abdominal tapping

Asana Practice (each held 30 seconds - 3 minutes)

• Sirshasana (head)
• Sarvangasana (shoulder)
• Halasana (plow)
• Matsyasana (fish)
• Paschimothanasana (seated bend)
• Bhujangasana (cobra)
• Salabhasana (locust)
• Dhanurasana (bow)
• Ardha Matsyendrasana (spinal twist)
• Kakasana (crow)
• Pada Hasthasana (standing bend)
• Trikonasana (triangle)

Breathing Exercises

• Anuloma Viloma (alternate nostril breathing) (4-16-8) 20 rounds
• Kapalabhati (breathe of fire) (20-50x) 3-5 rounds
• Nauli (abdominal churning) 1 minute

Final Relaxation

• Sirvasana
• Full abdominal breathing 1 minute, or full body relaxation

OMMM

Namaste

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