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Mentioned in this free Anusara Yoga Online Yoga Podcast:
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Free Online Yoga Podcast Class Sequence:
Tadasana – Mountain Pose
Uttanasana – Standing Fwd Bend
Plank to Belly to Salambasana – Locust with Hands Interlaced
Cobra Pose
Vira II – Warrior II to Reversed Warrior
to Ardha Chandrasana – Half Moon
Uttanasana – Standing Fwd Bend
2nd Side
Uttanasana – with Shoulder Opener
Squat Hip Opener – Tittibasana Prep (Fire Fly)
Uttanasana
Tadasana to Tree Pose with Eagle Arms – (this is the arm position)
Uttanasana to Vinyasa (Down Dog, Plank Chattarunga, Cobra)
Crescent then Twist Opposite Elbow to Knee (Parvritta Parsvokonasana)
Baddha Konasana – Bound Angle then do a Twist
Knees to Chest
Supta Upavista Konasana – Supine Wide Angle
Knees to Chest
Core Strengthening
Knees to Chest
Savasana or Meditation
Namaste!
Mentioned in this free Anusara Yoga Online Yoga Podcast:
Join my community networks:
ADD your FACE to my facebook group Hillary’s Yoga Practice Podcast
- This is what Vishnu Mudra looks like (this is not my hand) –
- Nadhi Sodhona – Alternate Breathing
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- Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
- Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
- Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.
Start by doing three rounds, adding one per week until you are doing seven rounds.
Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.
Sequence of Anusara Yoga Podcast Level 1/2 Class:
Downward Facing Dog
All 4’s to Variation with Opposite Arms Extended
Pigeon Prep
Down Dog to Plank to Salambasana – Locust Pose
Cobra to Down Dog
Wide Stance to Prasarita Padottanasana
Warrior II
Vinyasa (Plank, Chattarunga or to Belly to Cobra)
Uttanasana – Standing Fwd Bend
Malasana – Garland with a Twist
Chattarunga or Belly
Ardha Bekasana – Thigh Stretch
Down Dog
Sukhasana – Easy Seat for Alternate Breathing
Sukhasana – Easy Seat with Twist
Baddha Konasana – Bound Angle
Meditation or Savasana
Namaste!
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