Cultivating the Warriors
I am using this sequence to cultivate the warrior energy I need to make serious changes in my life. This sequence contains more back bends than I am used to from practicing Suyra Namaskar A and B. The back bends target stiff shoulders and tightness in the chest area.
The Basics: |
Warm Up
- Lie down on back with knees bent, arms by sides
- Inhale arms overhead and exhale arms down - 5 rounds
- Inhale pelvis up to bridge position and exhale back down with control - 5 rounds
- Inhale pelvis up to bridge position and hold while exhaling all the air. Really empty the lungs and suck up the abs deep towards the chest. Keep holding out the air and lower pelvis down to a count of 5
Surya Namaskar C/Vinyasa Sequence
- Do basic sequence for 5 rounds on each side
- After 5th round incorporate the following poses into the vinyasa flow and hold each pose for 5 breaths:
- Crescent Warrior, then flow into Humble Warrior, fly up to One-legged Tadasana and float the leg backward into Warrior III
- Vinyasa: Knees, chest and chin onto floor, slide into Cobra and push up to Down Dog
- Warrior II, then flow into Reverse Warrior, then Extended Right Angle with option to bind and ascend to Bird of Paradise
- Vinyasa: Knees, chest and chin onto floor, slide into Cobra and push up to Down Dog
- Chair, revolve into Twisting Prayer Chair, then float down to Side Crow, repeat on second side
- Vinyasa: Knees, chest and chin onto floor, slide into Cobra and push up to Down Dog
- Warrior I, Triangle, then lift up and shift torso into Horse
- 5 Horse to Star squats
- Rest in Prasarita, wide legged forward fold - 5 breaths
- Rise and turn into Warrior I on side 2 and shift into Triangle.
- Vinyasa: Knees, chest and chin onto floor, slide into Cobra and push up to Down Dog
- Repeat Warrior I, Triangle, Horse/Star Squats and rest in Prasarita. Turn to other side, repeat Warrior I, Triangle, then vinyasa into Down Dog
- From Down Dog, jump into Malasana and bring palms together in Prayer pose at Heart Center, float into (or crash down from) Crow
- From Crow, shoot back into Chattaroonga, if possible. If not possible, practice Lollasana like I do, then make a feeble attempt to shoot back.
- Or simply take a seat from Lollasana and stretch legs out into Seated Staff, then fold forward into Paschimottanasana, Intense Forward Fold. Hold for 20 breaths.
- From Paschimottanasana, rise up and flip back into Shoulder Stand. Hold for 10 breaths. Option to play with leg variations and splits.
- From Shoulder Stand, fold with control into Plow Halasana. Hold for 10 breaths. Come down with control and go into Fish. Hold for 10 breaths.
- Release Fish and lie down onto the back. Pull knees up to chest and enjoy the stretch in the lower back.
- Kick feet up into Happy Baby. Feel free to rock gently from side to side with an option to straighten the legs. Hold for 5-10 breaths.
- Bring both knees back to chest and move into Supine Twist on both sides. Hold for 5-10 breaths.
- Savasana. To paraphrase my yoga teacher friend, Keralee Froebel, time to let the mind and body marinate in the bliss of relief and stillness. Hopefully, this vigorous vinyasa sequence works the body thoroughly enough to quiet the mind and enter a state of deep relaxation.