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Mentioned in this free Anusara Yoga Online Yoga Podcast:

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Free Online Yoga Sequence for Level 2/3 Students:

Sukasana

All 4’s – Hands and Knees

Down Dog

Straight Leg Lunge with Twist – lunge-twist-variation-side-2thumbnail.jpg

Plank to Chattarunga to Cobra

Crescent

One Legged Dog – Prep for Handstand

Uttanasana – Standing Fwd Bend

Urdvah Hastasana – Arms Overhead

Uttanasana

Standing Split – standing-splitsthumbnail.jpg

Samasthiti – Mountain Pose with Hands in Anjali Mudra

L-Pose img_1951.JPGimg_1952.JPGimg_1953.JPG

Uttanasana

One Legged Lifted in L-Pose

Uttanasana

Down Dog

Crescent to Warrior III images.jpg to Tree Pose hillandelana3.jpg

Plank to Chattarunga to Cobra or Updog

Handstand at Wall – Slide Feet Down and Take Hips to Wall then Scoop Tailbone

tn-4.jpgtn-1.jpgtn-2.jpgphoto4.jpgphoto2.jpg

Child’s Pose

Handstand with Tree Legs – photo5.jpg

Uttanasana

Eka Pada Bekasana – Thigh Stretch – ardha-bhekasanathumbnail.jpg

Parvritta Balasana – Twisted Child’s Pose – img_1951.JPG img_1957.JPG

Down Dog

Parsvottonasana – parvottanasana-variationthumbnail.jpg

Sukasana – Easy Seat or Savasana- Corpse

(you may want to do a twist before and hug your knees into your chest)

Namaste!

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Mentioned in this Free Anusara Online Yoga Class Podcast (pls note this class is not for beginners and if you have a block pls keep it nearby).

  • Where I mentioned where the theme was inspired from is the class I am presently taking with the amazing Rev. Michael Beckwith from Agape revmesp07.jpg

(another note: churning comes from a teaching from Dr. Douglas Brooks another one of my great teachers. Churning comes from the stories of Shiva Nataraja)

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Anusara Yoga Level 2/3 Sequence:

Three foundation options for Pincha Mayurasana/Forearm Balance. Try 1, 2 or just do the prep its ok if you don’t get up into the pose:

Down Dog, Straight Leg Lunge, Down Dog

Lunge to Straight Leg Parsottonasana Variation parvottanasana-variationthumbnail.jpg

Plank Pose to Chatarunga Dandasana to Cobra

Parsvakonasana- Extended Side Angel w/Hands Clasped Behind Back – img_1769.JPG

into Trikonasana – Triangle

then Clasp Hand Around Back Holding Thighboundtrik.jpg

Down Dog with Twist – ddtwist.jpg

Plank to Belly to Salambasana – Clasp Hand Behind You and Lift Up

Down Dog to All 4’s

Dolphin to Dolphin Plank to Dolphin

Child’s Pose

Pinchamayurasana – Feather of the Peacock/Forearm Balance

1. Pincha Clasped Hands – Here is the foundation for the pose…

sirsahand.jpg

(there is an exercise which helps with engaging the legs here)

2. Pincha Blocks for tighter shoulders use 2 block. Another foundation…

pinch1.jpgpinch2.jpgblockwall.jpg

3. Pincha Hands on Wall – This is good for tight Shoulders and see the pose…

handswall.jpgpinwall-copy.jpg

Child’s Pose rest in between each one or after you do your form of the pose.

Down Dog

Pigeon Prep with a Twist

Down Dog to All 4’s into a Runner’s Lunge

runners-lunge.jpgrunnerlungeblnk.jpg

then Hanumanasana – Front Splits

hanuprop.jpghanamanasana.jpg

Uttanasana in between Each Side

Parsva Uttanasana – Side Fwd Bend

Baddha Konasana Twist – Bound Angle Twist

to Baddha Konasana- Bound Angle

Paschimottonasana – Seated Fwd Bend

Meditation

Savasana

Namaste! 

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