Yoga Vinyasa Flow: Based on workshop given by Baxter Bell, March 2014 Yogaforhealthyaging.com Series 1 for Warm up Sit in dondasana: heels pressed into the earth, Windshield wiper legs all way to hips Twinkle toes/ankle circles/point/flex (is there a dud toe? Get it moving) Feet as wide as mat: lower left knee to right ankle, lift left hip, then right knee to left ankle flow back/forth. What type of info are you getting from your hips/buttocks/sacrum? Lazy Pigeon: right knee out to side at 90 degrees, left knee facing same direction at 90 degrees, hip lifted, chest over thigh for deeper stretch. Seated happy baby: feet as wide as mat, slide arms to inside of legs, reaching for outside of feet, back long and straight, lean chest toward thighs. Dondasana: conduct with feet then pedal legs, heels on earth Pelvic rock n roll on back: flatten back into the mat, arch the back upward. Reclining Vinyasa #1 Knee to chest dynamic movement with breath Extend fully Right knee to chest, hug in Right hand on right knee, take knee outward. Left arm in cactus shoulder to earth Left hand to right knee, right hand to cactus, draw right knee over midline to left side, hip and shoulder up, twist. Back to center, right knee to chest, Both hands behind right thigh, extend right leg straight up, foot flexed Right knee to chest Extend leg to floor. Change sides. Hamstring stretch/external rotation of thigh Right knee to chest, extend leg up, foot flexed Left hand behind right thigh, right arm to cactus Right leg crosses midline 6-12 inches Right thumb presses into right femur bone, working to externally rotate thigh, toes point at 1-2 o clock. Back to center, change sides Dynamic Cat/Cow to extended child s pose Table top/cat/cow x6
At end of cat, extend to child s pose without moving hands, forearms on the mat (hips may not go to heels this time) Back to table top, cat/cow/extended child s pose. X6 Dynamic cat/cow to low cobra table top----downward dog Table top. Move hands one paw print forward so arms are at 30 degree angle in front of shoulders This takes pressure off of the wrists and positions correctly for cobra Cat/cow/cat---- then move forward and upward to low cobra, arms straight, shoulders and wrists in alignment Knees on floor, pelvis and spine in line, not sinking into shoulder girdle. Back to Table top, cow/cat/forward and upward to low cobra to table top then to downward dog-table top Standing Vinyasa Flow #1 Front of mat in tadasana Forward fold (FF) then take right leg back for high lunge --up on finger tips, square the hips Right leg forward. FF then come to standing, arms overhead. FF to left leg back to high lunge. Left leg forward, FF to standing arms overhead. Repeat each side x3 connecting with the breath Do si do to back of mat Part #2 Arms overhead to swan dive to FF Sloth walk to Downward dog Slowth walk back to FF, raise to standing arms overhead. Repeat x 6 Dynamic Bridge with neck and arm movement Supine, knees bent, heels close to buttocks Roll head gently to the right, center, left center x 3 Left arm overhead fingertips to the floor one arm at a time, alternate arms L-R-L-R x3 Dynamic bridge x6 arms out at side NOW combine. Left arm overhead, turn head to right, bridge then change sides x6 Strength poses: Standing tadasana Lift arms overhead, palms facing each other. Hold 90 seconds Arms in tray pose: palms up. Hold 90 seconds
Arms down and back (triceps strengthening, thumbs pointing toward hips, lift as high as body allows before back arches or head comes forward Cactus arms, palms out hold 90 seconds. Reclining Vinyasa #2 (follow up after doing #1)-Supiine I- Fully extend arms and legs, feet flexed E- If available to you, lift both (or one) legs to chest at same time (or alternate one at a time) I- Butterfly knees out (soles of feet together, hands on knees, splay knees out) E-center I-Hands on knees, take knees ¾ way to the right E-Center I-Knees to left E-center I-Legs extended upward, feet flexed and arms overhead E-Knees to chest, arms hugging knees in I Legs extend quickly to floor with arms to sides E. Supine-Self racking: strongly extend fully, lengthening spine, reaching as far as possible with toes and fingertips pulling away from each other. Supine-Dynamic Reclining upside down downward dog Arms up to shoulder height Legs extended quickly to floor, arms to side Move with breath. Inhale raise, exhale lower x6 Supine-Dynamic arm/leg lift overhead Inhale arms overhead (legs don t move) Exhale arms down, legs up feet flexed Inhale arms up, legs down quickly Exhale arms down. Repeat with breath x6 Dynamic modified side plank Supine, lift right arm overhead Turn to side, resting head on arm, legs in line with spine/hips feet flexed (one long line) slumber party lift head onto right palm, upper arm pointing toward front short edge of mat (assess flexibility of latissimus dorsi underarm stretch) Place left hand in front of you for support Lift up to right forearm, palm down, fingers pointing toward long edge of mat, shoulder and elbow directly under each other, lift up through side body.
With bottom right leg extended and foot flexed and strong, bend left knee, lift and place foot over and in front of right thigh for support. Inhale, press right leg, left foot, and right forearm strongly into the mat, and lift hips. Exhale lower. X6 Hold on last lift for 10 to 30 seconds. Change sides. Dynamic warrior II to half -moon pose Take a wide stance facing the right side of your mat Lift the ball of the right foot taking toes to front edge of mat, Shift left heel back a couple of inches. Inhale then exhale to Warrior II, inhale straighten leg, repeat x6 dynamically. Now Inhale arms up, exhale to warrior II, Inhale taking block a few inches in front of right foot, Exhale come to ½ moon lifting back leg keeping foot flexed, and left hand on left hip (or keep foot on floor and just make the intention of lifting leg). Inhale back to wide stance, Exhale arms lowered to side. Repeat x6 Heart Healthy Series: Dean Ornish Sitting meditation Intention related to heart health Shoulder shrugs back then forward Dynamic crescent: arms up, twist R, center, twist L, center, arms down. Repeat 2xR then 2xL Dynamic sukasana twist: R L C.L R C Twinkle toes series/ankle circles, pedal (arms in beach arms, legs dondasana) Cowface legs Right on top, then change to Left (if pain, equate to inflammation and stop as this does not help healing process) Standing Eagle arms (modify with strap, hug or shoulder stretch only) Strap: triceps stretch: hold strap fingers face forward next to hips. Take arms back as far as able. Prone: Cobra/locust (go to pose for lumbar spine strengthening) Cobra: dynamic lift/lower. Start engaging muscles from toes to back/abdomen. Lift using core not hands 1 legged locust: engage proximal muscles first. Hands by sides, palms down. Dynamic up/down with breath
Restorative Supported Childs pose=1 block between thighs up to pubic bone. One block 1 foot in front for chest Blanket folded in 1/3s over blocks, lay over blanket, knees wide. Cheap bolster. Can modify using 2 chairs and bolster. Seats of chair facing inward. Could use blocks and blankets Place feet under seated chair bar, tops of feet resting on bar (unless knees hurt). Lean over bolster straddled between 2 chair seats. Can modify in sukasana: block height varies depending on back. 2 fists on top of block, lean forward onto block/fists. Head can go directly on block if available. Calves on chair with blanket or legs up the wall, sitz bones on wall. Roll blanket in thirds from long end, place under shoulder blades so SB are in center of roll. Arms drape over top of blanket. Legs on chair or up wall. Passive chest opener. Cobblers pose: princess pose for Pranayama Roll one blanket in 1/3s. One block on high end for head, place blanket on top of that block and down along spine. Another blanket fold from open long end to wrap around top of feet and tucked under ankles while in badha konasana. Sit with head up, on incline, with legs in butterfly with ankles wrapped in blanket and supported from underneath. Do 1:2 ratio pranayama. 4:8 inhale/exhale x6 breaths. Supported savasana: Take blanket as off the stack. From short end, fold both corners in (like doing boat origami). Fold edged of the fold over to create a pillow for the base of the skull. Roll another blanket from the short end to make it fat, or long end if more narrow for under knees. Flexibility and Agility Hold stretches for as long as it feels good for you and that when you come back, your body has some memory of the stretch. No real number to assign. Usually 30 seconds. Hold strength for at least 90 seconds to build muscle Hold static arm lifts for osteoporosis bone replenishment for at least 8-72 seconds. Lying down: Vinyasa #1 reclining flow x6 Knees to chest R/L dynamic with breath x6 WW thighs Supine crescent: move legs out to right 6-12 inches then with arms overhead, move torso 6 inches --Feel stretch in side body. Strap: suptapadangusthasana: Strap in arch of foot, overhead, take leg down, straighten leg, then lift overhead, no farther than hip. Externally rotate foot so toes go out 1 pm. Straps in right hand, take leg out to right, externally rotate, heel comes up, toes down,
Then back to center, straps in left hand, take over a few inches, externally rotate hip, toes up, heels down. Then take all the way to left allowing hip and shoulder to come off ground ok. Repeat other side. Fallen Tree: Turn to side, place block at sacrum for awareness, hips and ankles in line with spine, feet flexed Slumber party pose Bring top leg to tree pose, knee not out completely to 90 degrees, turned slightly toward midline for better alignment in this position for hips. Feel block for support to keep hips level. Arm in front for balance. Childs pose: spider fingers to the right, center, left. Vinyasa sukasana crescent: right, center, left, center, down Left, center, right center down. Hula hoop lower ribs for undulation. Cat/cow/upward low cobra series Kneeling pose: lunge, then turn forward foot 45 degrees inward, opposite heel down, bring hands to inside of lunge knee, lift hips, side stretch, then move hands to center, then other side moving feet to keep knees and feet facing same direction. Stopping at wide forward fold. Hands to hips, rise slowly. Bring feet together, Triangle series Lift ball of right foot, toes forward, take left heel back a few inches. Dynamic movement from arms out to tip toward triangle, Inhale up, exhale triangle, etc Both feet 45 degrees, drop to goddess. Inhale arms to side, exhale goddess hands palms facing, knees bent, knees over ankles, move with the breath. Feet in slightly, drop to coaches pose, sitting on block, or squat, ands together. Rise and do series again.