Rie Yoga

Warmup:  Surya A with variations

Add-on vinyasa (Add one step each subsequent round):

-Link to down dog, R leg fwd to:

-VBI

-VBII

-Reverse warrior

-Turn to left foot and continue reverse warrior in opposite direction

   (Now left foot is forward)

-Trikonasana (triangle)

-Parivritta trikonasana (twisting)

-Bring L leg back to eka pada down dog, drop to forearms

-Kick L. leg 3 times or go up to forearm balance (pinche mayurasana)

-Push back to eka pada downdog – Left leg is now ready to step fwd to VB I for side 2

Add in some abs and backbends, and you’re done!

* * * * *

This is a challenging vinyasa.  For a less intense practice, SKIP the forearm work.  After twisting triangle, bring forward leg back to eka pada down dog and you’re ready to go.

Don’t forget to always do both sides!

Namaste’

Here is our vinyasa for last night.  I’ve referenced the more “exotic” poses to “Light on Yoga,” by B.K.S. Iyengar.  If you don’t have it, you should.  So go buy it.

Suryanamaskar A with variations:

   plank with opposing leg/arm lift

   side planks with or without chattarangas

Tadasana with hands clasped behind, fold forward to uttanasana

Utkatasana, open right, fold to twisting

   Step L leg back.  Step L leg forward. Step L. leg back.

   Parivritta parsvokanasana (twisting X side angle) hold; bind or extend

   Twisting bird of paradise or modification, step back to twisting X side

   Link back to DD, jump to uttanasana, utkatasana, continue with sequence:

ADD ON:  VBII

ADD ON:  X side angle 3 times with variations:

  Bird of Paradise, Visvamitrasana (LOY 402,3) , Eka Pada Koundinyasana (LOY pl. 443)

Complete 1 more vinyasa, adding on after the side angles, or not.

ABS – 3 or 4 minutes

Balance sequence:  From uttanasana, bend R knee and catch the ankle with R hand.

   Stand to dancer balance.  Bring R leg forward and fold into garudasana (eagle, LOL 56)

Backbends – 3  any variation

Inversion of choice.

Savasana.

NAMASTE!

PS:  Don’t forget to always do your left side, too!!