Yoga Class 2021 - Standing Seated Vinyasa 3

The Yoga props you will need for this remote class include a mat, two blocks (or one block and a similar-sized item), and a belt or similar.

Please note that the Yoga videos are not “real-time” in terms of duration for holding the poses, but simply meant to show the basic movements into, within, and out of each pose.

Core Exercises – Warm Up 3 x through

Bird Dog x 10

Dead Bug x 10

Side Plank x 5-8 each side

Supta Padangusthasana (Reclining Big Toe Pose Variations) – 2x through both sides on each variation

Lying on your back, take the right leg up with a belt. Extend both legs, reaching through the heels, both arms straight as well. Repeat on second side.

Variations II and III: Belt the foot from inner ankle around outer heel to help externally rotate the leg and while grounding the left thigh, exhale and take the right leg to the right. Rest the foot on something, if not the floor. Continue to extend and externally rotate the leg. Inhale to bring the leg back up and switch hands to bring the leg across the body. Rest the backs of the shoulders on the floor and extend through the belted leg. Inhale to bring the leg back up and repeat on second side.

Key actions:

For variations II and III, belted leg is externally rotated.
For variation III (twist), both thighs grounded)
All arms and legs extended throughout.

Tadasana (Mountain Pose) – hold for 5 full breaths

Hold for 5 conscious breaths while working with awareness and actions from the feet up to the crown of the head.

Key actions:

Spread, well-connected feet
Legs active, thighs inwardly rotated
Spine long, chest open, neck relaxed
Shoulders “un-shrugged”

Tadasana (Mountain Pose) Arm Variations (2x through)

Inhale and extend arms overhead, interlace fingers above head and rotate palms up.

Exhale to release arms down.

Inhale and interlace fingers behind your back, then exhale and role the shoulders back, extending the arms behind.

Key actions:

Move arms with the breath
Keep the jaw, throat and neck relaxed

Vrksasana (Tree Pose) – 2x through both sides, hold for 3-5 complete breaths

Begin in Tadasana (Mountain Pose). Bend the right knee and draw the heel as high up the inner left thigh as possible. Grounding the standing leg thigh and as you press the sole of the right foot against the inner left thigh, press the thigh into the foot. Externally rotate the bent knee thigh. Bring hands into Namaskar (Prayer), then extend arms upward toward the sky, shoulders externally rotated, palms facing each other. Bring hands back to Prayer. Come back to Mounatin pose and repeat on the second side.

This pose can be done close to a wall for support if desired.

Key actions:

Straight leg thigh grounded and pressed firmly against sole of foot
Bent leg thigh externally rotates, pressing foot firmly into straight leg thigh.

Trikonasana (Triangle Pose) – 2x through both sides, hold for 3-5 complete breaths

Key actions:

Legs active, thighs rotate outward, drawing upward from the feet through the legs to the hips.
Lengthen the lower waist and ribs.
Externally rotate the shoulders
Neck and jaw relaxed

Virabadrasana II (Warrior II Pose) – 2x through both sides, beginning and ending in Tadasana (Mountain), hold for 3-5 complete breaths

From Mountain Pose, step the feet wide, right foot turns out 90 deg, left heel out slightly. Right heel lines up with arch of left foot. Align legs, externally rotating the thighs, keeping all corners of the feet connected. Inhale and raise arms to shoulder height, un-shrugging the shoulders and extending through the finger tips with palms facing down. Keep the shoulders over the hips and both sides of the torso long and lifted. Exhale, bend the right knee while extending the left leg. Both legs contribute evenly to the stance. Take the right thigh as close to parallel with the floor as possible, keeping the bent knee over the ankle and not past it (adjust your stance width accordingly). Elongate both sides of the torso, keeping the torso lifted and tall, rather than leaning the upper body to the side. Turn the head and gaze gently toward the fingers of the right hand. Inhale and come up and repeat on the second side. End with Tadasana (Mountain Pose).

Bent knee positioned over the ankle (with shin vertical) and no further.
Engage strongly through the straight leg.
Keep the shoulders over the hips, torso vertical and lifted.
Neck and jaw relaxed.

Prasarita Padottanasana Variation (Spread Foot Forward Bend with Downward Dog Extension), hold for 5-10 complete breaths

From Mountain Pose, step the feet wide apart, turning the toes in slightly to align the outer edge of the feet with the ends of the mat. Exhale and hinge from the hips, placing the hands down directly beneath the shoulders with arms straight (on floor or blocks or a chair), keeping the spine long, neutral, not rounded forward. Hold for 3 full breaths, then keeping the hips positioned over a virtual line between your feet, slide the hands forward, taking the upper body into Downward Dog shape. Hold for 3 full breaths, then return the hands back under the shoulders, pausing for a breath or two. Then to come out, engage strong legs, keep the spine long, and inhale to come up. Exhale and step the feet back together into Mountain Pose.

Key actions:

Legs active, drawing upward from the arches of the feet through the hips.
Feet well-connected to the floor, even when bent forward.
Keep the spine long and even slightly concave, also keeping the head from tilting up or down.
When transitioning to D-Dog upper body, keep the hips back over the line between the feet and head between your arms, neck long.

Parsva Konasana (Side Angle Pose) – hold for 3-5 complete breaths (2x)

Begin with Warrior II Pose, then exhale and shift the torso to the right, resting the right forearm on to the right thigh, and with the palm of the left hand at the sacrum. Roll the left shoulder back, turning the torso upward. Repeat on the second side. To take the full pose, instead of resting the forearm on the thigh, bring the right hand onto a block, chair, or the floor, then extend the upper arm above the head and to the side as an extension of the left foot, leg and torso, palm facing down. Turn the head upward to look at the upper arm (optional). Press the bent knee toward the lower arm while strongly extending the straight leg. Hold for 3-5 complete breaths. To come out, inhale and stand back up, rotating the feet to the left to repeat on the second side.

Key actions:

Straight leg strongly extended.
Bent leg buttock tucks under while pressing the bent knee toward the lower arm, elongating inseam of that thigh.
Bent knee always positioned over the ankle, no further.
Neck and jaw relaxed.

Arda Chandrasasana (Half Moon Pose) – 2x through both sides, beginning and ending in Trikonasana (Triangle), hold for 3-5 complete breaths

Arda Chandrasasana (Half Moon Pose) with chair

Key actions for Triangle:

Legs active, thighs rotate outward, drawing upward from the feet through the legs to the hips.
Lengthen the lower waist and ribs.
Externally rotate the shoulders
Neck and jaw relaxed

From Triangle on the right, release the upper arm, bend the right knee, shifting more weight onto that foot. If using a block or similar prop, slide that directly to the right so your hand ends up directly beneath the shoulder as you straighten the right leg, lifting the left to the height of the hip. Externally rotate the standing leg thigh and open the left hip up and back, grounding the left thigh. Extend through the sole of the left foot. Extend the upper arm directly upward from the shoulder, with both shoulders externally rotated. Turn the head to look up toward the left thumb (optional). Hold 3-5 breathes, then bending the standing leg, exhale and step back to Triangle pose. Inhale to come up and repeat on the left side.

Key actions for Half Moon Pose:

Standing thigh externally rotates, flying leg thigh grounds while extending through sole of foot.
Lengthen both sides of the torso evenly.
Externally rotate the shoulders
Neck and jaw relaxed

Prasarita Padottanasana (Spread Foot Forward Bend), hold for 5-10 complete breaths

From Mountain Pose, step the feet wide apart, turning the toes in slightly to align the outer edge of the feet with the ends of the mat. Exhale and hinge from the hips, placing the hands down directly beneath the shoulders (variations with blocks shown in video). Maintain a slightly concave spine. If no low back issues, stack blocks to support the crown of the head and exhale, releasing the head, neck and torso downward, resting the head on the block(s). Hold for 3-5 full breaths. To come out, bring the torso back to neutral spine, strong legs and inhale to come up. Step the feet back together into Mountain.

Key actions:

Legs active, drawing upward from the arches of the feet through the hips.
Feet well-connected to the floor, even when bent forward.
When placing the head on block, maintain same weight on feet and avoid leaning forward or placing weight through the head.

Arda Chandrasasana (Half Moon Pose) – 2x through both sides, beginning and ending in Trikonasana (Triangle), hold for 3-5 complete breaths

Arda Chandrasasana (Half Moon Pose) with chair

Key actions for Triangle:

Legs active, thighs rotate outward, drawing upward from the feet through the legs to the hips.
Lengthen the lower waist and ribs.
Externally rotate the shoulders
Neck and jaw relaxed

Key actions for Half Moon Pose:

Standing thigh externally rotates, flying leg thigh grounds while extending through sole of foot.
Lengthen both sides of the torso evenly.
Externally rotate the shoulders
Neck and jaw relaxed

Vinyasa: Trikonasana + Parsva Konasana + Ardha Chandrasana (Triangle + Side Angle + Half Moon Pose) – Twice through

Exhale, bend the right knee while extending the left leg. Both legs contribute evenly to the stance. Take the right thigh as close to parallel with the floor as possible, orienting the bent knee over the ankle and not beyond. Extend the left arm above the head and to the side as an extension of the left leg and left torso, palm facing down – lengthening from the outer edge of the left foot through the fingertips of the left hand, elongating the entire left side of the body. Gently turn the head upward to look at the upper arm (optional). Press the (right) bent knee toward the lower arm, tucking the right buttocks under while continuing to extend the straight leg. Hold for 2-3 complete breaths.

Then release the upper arm, shifting more weight onto the right foot. If using a block or similar prop, slide that directly to the right so your hand ends up directly beneath the shoulder as you straighten the standing (right) leg while lifting the left leg up to the height of the left hip. Externally rotate the standing leg thigh and open the left hip up and back, grounding the left thigh. Extend through the sole of the left foot. Extend the upper arm directly upward from the shoulder, with both shoulders externally rotated. Turn the head to look up toward the left thumb (optional). Hold 2-3 breathes, then bending the standing leg, exhale and step back to Triangle pose. Inhale to come up, step back to Mountain Pose then repeat on the second side.

Key actions – Triangle:

Legs active, thighs rotate outward, drawing upward from the feet through the legs to the hips.
Lengthen the lower waist and ribs.
Externally rotate the shoulders

Key actions – Side Angle Pose:

Straight leg strongly extended.
Bent leg buttock tucks under while pressing the bent knee toward the lower arm, elongating inseam of that thigh.
Bent knee always positioned over the ankle, no further.

Key actions – Half Moon Pose:

Standing thigh externally rotates, flying leg thigh grounds while extending through sole of foot.
Lengthen both sides of the torso evenly.
Externally rotate the shoulders
Neck and jaw relaxed

Virasana (Hero Pose) – hold for 5-10 complete breaths, then add arm actions for 2-3 breaths each

Kneel with your knees together and feet pointing straight back (toes untucked), feet wide enough to allow space for the hips between them. If you cannot sit on the floor between your feet, have a block or higher prop to support the sit bones. Push your thumbs into the middle of the upper calf muscle to spread it wide then sit on something (floor or floor + prop) between your feet.

If the ankles are not flexible to allow the tops of the feet toward the floor, place a rolled mat or towel across the midline of your mat and under the upper arches of the feet. Two foot stretching variations are shown in the video, starting with sitting on the heels, feet together to stretch the tops of the feet and ankle, then tucking the toes under and sitting on the heels to stretch the soles of the feet.

To add the arm actions, inhale and extend arms overhead, interlace fingers above head and rotate palms up. Exhale to release arms down. Inhale and interlace fingers behind your back, then exhale and role the shoulders back, extending the arms behind. Inhale to release the arms.

Key actions:

Keep the knees together and internally rotate the thighs.
Keep the feet pointing back.
Tadasana-like torso, sitting tall, shoulders relaxed.
Neck and jaw relaxed.

Parsva Virasana (Hero Pose Twist) – hold for 2-3 complete breaths, then repeat on second side (2x through)

To move into the twist, if you are sitting on a prop, then place a prop of similar height directly behind you. Inhale and place your right hand on that prop or on the floor behind, place the left hand on the outer right thigh, relaxed shoulders and tall spine exhale and twist to the right. Hold for 2-3 breaths then inhale to untwist back to Virasana. Repeat on the left side.

Key actions:

Shoulders externally rotated.
Tall, neutral spine prior to twisting.
Move with your breath.

Ahdo Mukha Svanasana (Downward Facing Dog), hold for 3-10 complete breaths

Come down to your hands and knees, place the hands at the front of the mat slightly wider than the shoulders and with the wrists aligned and equally long on both sides, spreading the fingers and thumbs widely apart. Externally rotate the shoulders and press all the knuckles of the hands equally into the floor. With the feet hip-width, tuck the toes, exhale and raise the hips up, initially keeping the knees slightly bent. Draw the torso back toward the thighs, then exhale to straighten the legs and press the heels toward the floor. You can alternate bending one knee at a time to work on ankle/ calf flexibility. Ground and internally rotate the thighs, pressing the upper thighs back. Keep the shoulders rolled out and the hands pressed evenly down across the knuckles. Relax the neck and let the head drop. Place a block between the head and the floor.

Key actions:

Shoulders externally rotated.
Base of thumb and index finger pressed downward.
Thighs grounded and internally rotated.
Relax the neck and let the head rest on support

Supta Dandasana (Reclining Staff Pose), hold main pose for 10 breaths, arm variations 3-5 breaths each

Place one block under thoracic spine (upper-mid back) and a slightly taller block under the head. The video shows two block orientation options.

Lie back and take the arms away from your sides turning the palms up, allowing the shoulders to roll back. Release into this position for 10 full breaths. This is the restorative and calming variation.

To progress to the more active variations, activate the legs by elongating through the heels, grounding and internally rotating the thighs. Then lower the block supporting the head to the same height as the thoracic block. Extend the arms up, press your open palms together and extend the arms beyond the head. Hold for 5 full breaths, then fold the arms and release them back and down. Hold for 3-5 breaths, then repeat changing the fold of the arms. To progress to a deeper variation (as shown in the video), lower the head block or remove it. Add the arm actions again.

To come out of the pose, replace the head block to its original height, bend a knee, press your arms into the floor and slowly sit up.

Key actions:

Externally rotate the shoulders.
Legs active, thighs rotate inward, ground the thighs and extend through the soles and heels of the feet.
Keep the face passive, especially the jaw when adding arm variations.

Savasana (Corpse Pose), hold for 5-10 min

Lie back on your mat with the head supported slightly on a blanket. A rolled blanket or bolster can support the knees if the low back is tight or uncomfortable in order to passively ground the thighs. And eyebag or similar works well to minimize brain stimulation. Arms away from your sides, palms facing up, shoulder roll back. Allow the legs to roll out as well. Let all your weight to sink into the floor. Relax the jaw, throat, tongue and eyes, letting the muscles of the face become soft. Hold for 5 minutes or more.

To come out, bend your knees and roll to your right side, keeping the eyes closed. Come up sideways, raising the head up last. Go slowly and come to a seated position. Hands in namaskar (prayer), tilt the chin toward your chest and take 2-3 conscious breaths. Bring the head back to neutral and slowly open your eyes.

Key actions:

Relax and receive.
Breathe.