Yoga Class 2021 - Vinyasa 2

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

Bird Dog x 10

Dead Bug

Dead Bug x 10

Salabasana (Locust Pose variation)

Locust Back Extension with Arm Actions x 5

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

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, exhale, shift the hips to the left and extend to the right, bringing the right hand down and extending left arm up. Elongate both sides of the torso.

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

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

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

From Mountain Pose variation at the end of the mat with a block between your feet, step the left foot straight back, slightly shorter stance than regular triangle, with the back foot angled at least 45-60 deg to avoid twisting the knee. Square the hips and shoulders, exhale and bend forward, placing the left hand on the block and palm or right hand on the sacrum. Engage back legs strongly, pressing the heel into the floor, exhale and rotate torso to the right, extending right arm up if shoulder mobility allows (otherwise keep hand at sacrum). Keep back leg strong throughout. Inhale to untwist and come up. Step back foot forward and repeat on second side.

Key actions:

Back leg straight, strong, pressing foot into the floor.
Draw forward hip back.
Externally rotate the shoulders
Neck and jaw relaxed

Vinyasa: Trikonasana + Ardha Chandrasana + Parivritta Ardha Chandrasana + Parivritta Trikonasana (Triangle + Half Moon + Revolved Half Moon + Revolved Triangle Pose)

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 turn the torso and hips to face the floor and switch hands, moving the block under the left hand and shoulder while revolving to the right.

Bend the standing leg, exhale and step back to Revolved 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 – 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

Key actions – Revolved Triangle:

Back leg straight, strong, pressing foot into the floor.
Draw forward hip back.
Externally rotate the shoulders
Neck and jaw relaxed

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.

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

Setu Bandha (Bridge Pose), hold for 5-10 complete breaths, repeat 2x

Lying on your back, bend the knees and bring the feet under the knees. Hips, knees and feet all line up to the same width and should not change. Be sure to keep the knees at this width throughout, and keep the feet pressed evenly into the floor. Inhale to lift the pelvis up, inwardly rotating the thighs. Interlace the fingers underneath you and roll the shoulders under you as well. Place a block either at its intermediate height and wide, or tall and narrow underneath the sacrum. Be sure the block does not come in contact with your lumbar spine (low back). Hold for 5 full breaths. To come out, inhale to lift the pelvis up, remove the block and exhale to release the hips back down to the floor. Stay in that position for at least 2 full breaths before rolling to your right side and coming back up sideways.

Key actions:

Thighs rotate inward, feet well connected and evenly weighted, knees remain at hip width.
Externally rotate at the shoulders underneath you.

Sarvangasana (Shoulderstand), hold for 10-20 complete breaths

First, set up your blankets as shown in the images below. Use 3 or 4 blankets to provide an even, firm edge that is 5-6 inches from the floor. Place the stack of blankets 6-10 inches from the wall (see video). Sit sideways on the blanket stack and roll your torso and shoulders onto the blankets with your buttocks an feet at the wall, knees bent. Be sure your shoulders stay on the blankets and head on the floor. ALWAYS use some support/ height for the shoulders in shoulderstand, or you can injure your cervical spine.

Bring your feet up the wall a bit so that you come to a vertical version of bridge pose. Your knees should be at a 90 degree angle, so you may need to come down and adjust the blanket stack distance from the wall. At this point DO NOT turn your head. The cervical spine is in deep flexion and rotating it can result in injury. Interlace your fingers underneath, rolling your shoulders under, then press the elbows down into the mat/ blankets and bring your open palms to your back, fingers pointing upward toward your knees.

Take 2-3 full breaths, then raise one leg up, keeping the thighs parallel. Place that foot back to the wall and repeat with the second leg. Then add both legs if appropriate. If you find your hips collapse toward the wall, go back to the bent knee vertical bridge, adjust your shoulders and arms and try again. You can also straighten the legs with the heels up the wall as a variation to reduce the balance component. Hold the pose for 10-20 full breaths.

To come down, bend the knees, feet back to the wall and lower your hips back down onto the blankets. Pressing your feet into the wall, push your torso straight back only until the shoulders come in contact with the floor. Then fold the legs and rest for 2-3 breaths, repeating with the alternate leg cross. Uncross the legs, roll to your right side and slowly come up sideways.

Please note: Inversions should not be practiced if you have a tension headache or migraine, women during menstruation, or if you have very high or very low blood pressure. In these instances, do the Setu Bandha Variation with a bolster or two blankets and a block as demonstrated in the video below.

Key actions when in full shoulderstand:

Thighs rotate inward, extend through the soles of the feet.
Tighten the buttocks and tuck in the tailbone.
Externally rotate the shoulders, keeping the elbows as close to shoulder width as possible.

Baddha Padmasana (Bound Lotus) – hold for 2-5 min each side

Sit on a blanket or similar, adjusting the height so that when the legs are crossed and sitting upright, the spine does not round and the shoulders stay over the hips. Cross the legs into either a simple cross-legged position or fold the left leg on the floor in front of you and take the right foot onto the top of the left thigh with the sole of the foot facing up into Ardha Padmasana (Half Lotus). If and tension is felt in the knee at this point, prop the knee on something (block, book, etc.). Exhale and bend forward, resting the forehead on something (block, book(s), floor), keeping the hips from rolling forward. Please see video for examples of head support height options. Once the forehead is supported, fold the arms behind your back and release into it. Stay in the pose for up to 2-5 min then inhale and come up, changing the cross of the legs and arms to repeat on the second side. Key actions:

Sit bones stay connected to the floor.
Forehead supported, release the head and neck completely.

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.