SPORTS YOGA
This sequence is a sports yoga! The postures are linked in almost continuous movements and call on the core and strength of the muscles. The postures engage the muscles of the arms, legs and core of the body in a rougher way than a normal asana because they are yoga postures or purely sports exercises.
This sequence is there to avoid any judgment of what we know how to do or not, we just need to make the most of the practice by putting joy into the effort and repetition!
This sequence is not recommended for beginners, but we have given you alternatives for beginners.
|| : postures to be added only for 90 minute classes
|| : postures only for advanced practitioners
VIRASANA Beginners: sitting on brick
- chants of Om
TABLE POSTURE (R/L) Beginners: sitting on brick
- absorb the lower abdomen towards the lower back + push the ground strongly with both hands
➞ WRIST WARM-UP 10x/side
- make circles with the shoulders around the wrists in both directions 10x/side
➞ BIDALASANA <> MARJARIASANA in variation 5x Beginners: keep your knees on the ground
- as you inhale, curve your back from the base of the spine to the top
- as you exhale, round your back by tucking your chin + lift your knees off the ground at ankle height
➞ ADHO MUKHA SVANASANA knees bent
- raise your heels high + bend your knees to bring your lower abdomen closer to the top of your thighs
- push the hands back into the ground + move the sitting bones away from the shoulders
UTTANASANA
PARIVRTTA UTTANASANA Beginners: fingertips on bricks
|| ➞ PARIVRTTA UTTANASANA WITH BIND Beginners: lower hand on brick
TADASANA
SPORTY SURYA NAMASKARA 60 minute class 4x / 90 minute class 6x
TADASANA calm breathing
ADHO MUKHA SVANASANA
➞ ADHO MUKHA SVANASANA 3 LEGS (D/G)
- when inhaling, raise your leg
➞ TIGER CLAW
- as you exhale, bring your knee to your chest
➞ ADHO MUKHA SVANASANA 3 LEGS
- when inhaling, raise your leg
➞ TIGER CLAW
- as you exhale, bring your knee to your elbow
➞ ADHO MUKHA SVANASANA 3 LEGS
- when inhaling, raise your leg
➞ TIGER CLAW knee to opposite elbow
➞ CROSS-LEG PLANK
➞ REVERSE TRIANGLE
➞ TIGER CLAW knee to chest
- as you exhale, bring your knee to your chest then place your foot between your hands
➞ ANJANEYASANA
- as you inhale, stretch your arms towards the sky
- as you exhale, cross your arms in Garudasana
➞ HIGH LUNGE WITH GARUDASANA ARMS Beginners: keep the back knee on the ground
- as you inhale, straighten your back leg
- transfer body weight to the front foot + press the front foot into the ground + bring the back knee to the chest
➞ GARUDASANA
- as you exhale, wrap the back leg over the front leg
- as you inhale, straighten your chest
➞ GARUDASANA IN FORWARD EXTENSION
- as you exhale, lean forward
➞ BALANCE ON ONE FOOT
- as you inhale, extend your leg + bring your knee to your chest
➞ ANJANEYASANA
- as you exhale, place your foot far back then your knee on the ground
- as you inhale, stretch your arms towards the sky
➞ ANJANEYASANA
- as you exhale, place your fingertips on the ground on each side of your foot
➞ TABLE POSE ON 3 LEGS 5x
- as you inhale, stretch your leg backwards to hip height
➞ BABY TIGER CLAW
- as you inhale, bring your knee to your chest
|| || ➞ PLANK POSE ON 3 SUPPORTS
- as you inhale, stretch your leg backwards to hip height
➞ TIGER CLAW
➞ PLANK POSE ON 3 SUPPORTS
➞ ADHO MUKHA SVANASANA 3 LEGS
➞ ADHO MUKHA SVANASANA
Bring your shoulders above your wrists + bend your knees at ankle height
➞ TABLE POSE knees off the ground 5 breaths
ADHO MUKHA VIRASANA PASSIVE 5 long breaths
TABLE POSTURE 7x
➞ BABY DOLPHIN POSE
- bend your elbows to place your forearms on the ground, keeping your elbows shoulder-width apart + keeping your hips above your knees + placing both forearms at the same time
|| || ADHO MUKHA SVANASANA 3x
➞ DOLPHIN POSE 3x
|| SIRSASANA PREPARATION 5 respirations
- place the arms in Sirsasana + bring the hips above the shoulders + press the forearms into the ground to raise the head
ADHO MUKHA VIRASANA PASSIV 5 long breaths
|| ABDOMINAL POSTURES on the back 10x Beginners: keep legs bent at 90 degrees throughout the exercise
- as you inhale, stretch your legs as far forward and towards the ground as possible
- as you exhale, bring your knees to your chest by rolling your tailbone
THE PLANE ON THE GROUND on stomach 5x/side
- separate the feet to the width of the mat + straighten the legs + open the arms to the sides
- on inhale, raise one arm high towards the sky while rolling onto the opposite side
- as you exhale, return to the center while keeping your chest lifted
- when inhaling, raise the other arm towards the sky and when exhaling return to the center and continue with the other side
REST POSTURE on the stomach, 5 long breaths
- overlap the hands under the forehead + bring the big toes together + let the heels open to the sides
SIMPLE TWIST IN GARUDASANA LEGS (D/G)
SAVASANA
© youteach.YOGA 2020
http://youteach.yoga
Access the annotated class sequence with posture images and join the community of teachers!