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I AM EMPOWERED. THE AM YOGA SEQUENCE.
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The Sequence.
Integration Igniting Child’s Pose Locust Downward Facing Bow Dog Camel Ragdoll Bridge Wheel Awakening Reclined Butterfly Sun Salutation A Happy Baby Sun Salutation B Stability Vitality Scissor Legs Crescent Lunge 60/30 Lift Crescent Twist Bicycles Chair Twist Boat Big Toe Bind Palm Bind Opening Crow Half Pigeon Deep Squat Double Pigeon Frog Equanimity Eagle Rejuvenation Standing Leg Raise Seated Tree Airplane Seated Forward Fold Half Moon Reverse Table Top Standing Splits Fish Dancer Tree Deep Rest Legs Up the Wall Grounding Supine Twist Triangle Savasana Wide Leg Forward Fold
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Sun Salutations.
Sun Salutation A Sun Salutation B Rise Up Rise Up Forward Fold Chair Pose Halfway Lift Forward Fold Chatturanga Halfway Lift Upward Facing Dog Chatturanga Downward Facing Dog Upward Facing Dog Downward Facing Dog Warrior 1, Right Side Chatturanga Upward Facing Dog Downward Facing Dog Warrior 1, Left Side Chatturanga Upward Facing Dog Downward Facing Dog
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Integration.
Child’s Pose Balasana
• Big toes together to touch • Knees wide • Forehead to the floor or a block
Downward Facing Dog Adho Mukha Shvanasana
• Palms flat, shoulder width apart • Hips high and back • Press heels toward the floor
Ragdoll Baddha Hasta Uttanasana
• Feet hip-width distance apart • Soften the knees • Grab opposite elbows
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SUN SALUTATION A.
Rise Up Urdhva Hastasana
• Big toe ball mounds together • 1 inch between heels • Reach hands up
Forward Fold Uttanasana
• Press heels down • Drop head and chest towards toes
Halfway Lift Ardha Uttanasana
• Hips press back • Lengthen chest forward • Shoulders lift up
Chatturanga Chaturanga Dandasana
• Activate legs and core • Shift forward, press finger tips • Set gaze slightly forward
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SUN SALUTATION B.
Chair Utkatasana
• Toes light, weight into your heels • Hips low and back • Reach hands up
Warrior 1 Virabhadrasana I
• Both heels press down • Back toes at 45 degrees • Square your chest forward, arms high
Warrior 2 Virabhadrasana II
• Back toes at 90 degress • Hips square to the side • Arms wide
Reverse Warrior Viparita Virabhadrasana
• Warrior 2 legs • Reach front arm up and back • Look up
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Vitality.
Crescent Lunge Anjaneyasana
• Back heel high • Square hips and chest forward • Hands high, palms facing
Crescent Twist Parivrtta Anjaneyasana
• Legs stay in Crescent Lunge • Palms press at heart center • Bottom elbow to the front thigh
Chair Twist Parivrtta Utkatasana
• Big toe ball mounds together • Hips square forward • Hands at heart center, elbows wide
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Vitality Continued.
Big Toe Bind Padangusthasana
• Feet hip width distance or more • Soft bend in the knees • Peace fingers wrap around big toes
Palm Bind Padahastasana
• Feet at least as wide as hips • Soft bend in the knees • Palms of hands to the bottoms of feet
Crow / Deep Squat Bakasana / Malasana
• Knees on triceps • Chest long and lifted • Lift the pit of the belly to the spine
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Equanimity.
Eagle Garudasana
• Forearms wrap • Thighs press together • Lift spine up
Standing Leg Raise Utthita Hasta Padangusthasa- na • Rotate lifted inner thigh up • Hug outer hips in • Ground through the standing foot
Airplane Dekasana
• Chest forward, shoulders lift up • Flex the flying foot • Press flying heel long
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Equanimity Continued.
Half Moon Ardha Chandrasana • Standing foot at 12 o’clock • Stack hip over hip • Flex and lift the flying foot
Standing Splits Urdhva Prasarita Eka Padasana
• Square hips to front of the mat • Lift flying inner thigh • Draw chest towards standing leg
Dancer Natarajasana • Square hips and chest • Lengthen chest forward • Press flying shin away and up
Tree Vrksasana
• Press foot to standing innner thigh • Tuck tailbone towards the floor
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Grounding.
Triangle Utthita Trikonasana
• Back foot at 90 degrees • Pull inner thighs in • Lift chest and face up
Wide Leg Forward Fold Prasarita Padottanasana I
• Hips high • Head and chest low • Hands to the floor, block or ankles
Pyramid Parsvottanasana
• Toes forward • 1-3 feet between heels • Hands to the floor or blocks
Twisting Triangle Parivrtta Trikonasana
• Pyramid pose legs • Bottom hand to floor or block • Twist towards front leg
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Igniting.
Locust Salabhasana
• Lift inner thighs up • Pull chest forward, then up • Shoulders lift up
Bow Dhanurasana
• Knees hip width distance • Sqeeze shoulder blades • Hands at outer ankles
Camel Ustrasana
• Knees hip width distance • Engage the front core • Lift chest up first, then back
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Igniting Continued.
Bridge Setu Bandha Sarvangasana
• Legs hip width distance apart • Lift chest and hips up • Hands together, press into floor
Wheel Urdhva Dhanurasana
• Legs hip width distance apart • Fingers towards heels • Look back or to the floor
Reclined Butterfly Supta Baddha Konasana
• Feet together • Knees wide • Hands on heart and belly
Happy Baby Ananda Balasana
• Knees wide, toward the floor • Grab outer edge of feet • Tailbone long
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Stability.
Scissor Legs • Press low core into spine • Flex feet • Alternate legs high and low
60/30 Lift Dwi Pada Uttanapadasan
• Flex feet, sqeeze legs together • Hold legs at 90°, 60°, 30° and 1 inch off the floor
Bicycle Dwichakrikasan
• Hands behind head, elbows wide • Engage core • Flex feet
Boat Navasana
• Legs together and lifted • Flex feet • Lift chest up
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Opening.
Half Pigeon Agnistambhasana
• Front knee bent at 90° or more • Square hips • Forehead to the floor or a block
Double Pigeon Dwapada Rajakapotasana
• Top knee over ankle and top ankle over knee • Tall chest or lean forward
Frog Bhekasana
• Knees and hips in one line • Knees bend at 90° • Toes turn out
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Rejuvenation.
Seated Tree Janu Sirsasana
• Bent leg foot to inner thigh • Lean chest towards straight leg
Seated Forward Fold Paschimottanasana
• Legs together and straigt • Lean chest towards legs
Reverse Table Top Ardha Purvottanasana
• Feet hip width distance apart • Lift hips up
Fish Matsyasana
• Open upper spine • Hips and legs rest on mat • Shoulders wide, open chest
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Deep Rest.
Legs Up the Wall Viparita Karani
• Legs high • Block or hands under sit bones
Supine Twist Supta Matsyendrasana
• Both shoulders on the mat • Twist legs to one side
Corpse Savasana
• Full relaxation • Arms and legs heavy and wide • Eyes closed or softened
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