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This is a recorded private session with Gio who I interviewed in Podcast #2. This is a Level 2 class with handstand and backbends with a nice flow. Thank you to Victoria for letting me know that she will be out of town this week and offering me a great theme for my second class.

PLS LET ME KNOW YOUR THOUGHTS, COMMENTS. Soon I will be getting a new mic to make it even better for you.

INTENTION SETTING: Take a moment to check in with yourself to appreciate your own heart and life even with the challenges that may show up for you. In the times we are challenged we tend to forget the blessings we have a good practice is to step back breathe and then remember what you are being offered as a lesson that can offer you a deeper experience of your practice on and off the mat.

Anusara Yoga – the style I am teaching and using the Universal Principles of Alignment

I mention the Psoas check it out to see how connected it is …

Note:

1. in Handstand – pls make sure your arms are straight & strong when I say heart soft this means while you keep your arms strong let the upper back move towards the floor then lift your chin off the chest. I mention this when Gio does handstand and the 3rd try he gets up.

2. I mention this muscle in the thigh stretch pls click to learn more of this hip flexor Psoas

SEQUENCE: Level 2

Suhkasana – Easy posture/seat
Uttanasana – standing fwd bend
Plank pose – top of a push-up
Salabhasana – torso elevated legs down & hands clasped behind the back
Balasana – childs pose
All 4’s – hands and knees
Downdward facing dog
Straight leg lunge
Vinyasa – downdog, plank, chattarunga, cobra, downward facing dog
Uttanasana
Urdvah Hastasana
Surya Namaskar – same as vinyasa from downward facing dog
Uttasana
Samastihiti – mountain pose with hands in prayer
Uttasana
Crescent Pose – arms extended or just keep them on your hips
Utthita Parsvakonasana – extended side angle pose (arm on middle of thigh or fingertips to floor outside front foot)
Down dog
Plank pose
Salabhasana
Balasana – childs pose
Adho Mukha Vrksasana – Handstand @ wall (downwards facing tree is the translation)
Uttanasana
Down Dog
Virabhadrasana II – warrior II (flow from one pose to another keeping with alignment)
Reverse Warrior
Reverse Trikonasana -rev. triangle
Trikonasana – triangle pose
Down dog
Lunge with Knee on Floor with Prayer Twist
or More Advanced Variation Parvritta (twisted)Utthita Parsvakonasana
Balasana – childs pose
Runners Lunge – keep hips over back knee and thigh verticle above floor (use a blanket if necessary) linked poses
Ekapada Rajakapotasana Prep – pigeon prep
Down Dog
Low Lunge w/ Thigh Stretch
Danurasana – bow pose 2X one feet held then ankles working thighs to the floor
Setubhandha Sarvangasana – bridge pose
Urdvah Danurasana – upward facing bow or bridge again
Suhkasana – seated then twist
Paschimottasana – seated fwd bend
Supta Padangustasana
Savasana

Namaste!

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