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8/14/2018 @Coffeeandcardio Www.Coffeeandcardio.Space's Yoga Sequence @coffeeandcardio @coffeeandcardio energizing twist sequence www.coffeeandcardio.space 60 mins Intermediate - Advanced Balance + Force Yoga-Mat, Block, Strap, open.spotify.com/user/loganrwebster/playlist/6e5XP8YaMPH5ySV3CMCTpI 20B Inhale- 120s 12B Inhale- 60s 10B Inhale- 45s 10B Inhale- 45s Exhale Exhale Exhale Exhale 1. Easy Pose Sukhasana 2. Cat Cow Pose Thunderbolt Legs 3. Cat Cow Pose Bitilasana 4. Table Top Child Pose Flow Settle in a comfortable seat, bringing Bitilasana Marjaryasana Pada Vajrasana Marjaryasana Bharmanasana Balasana Flow awareness to your breath, your heartbeat. Continuing to focus on deep, stabilizing Coming to tabletop, continue to progress Focusing on your breath, begin to ow bring stillness to your mind and body, breaths into the pelvis, Begin to wake up your cat cow. Move a little more quickly, a from tabletop to balasana, child's pose breathing deeply like pouring water into a your spine with gentle cat cow motions, little deeper into the exion and and back. Exhale as you settle back to glass, starting from the base of your rounding your spine on the exhale, and extension. If it feels right, explore some your heels, and inhale as you oat up to spine and lling up through your lungs. arching your spine on the inhale. circles or wiggles with your hips being table top. See if you can have your inhales and sure to notice the differences on each exhales equal lengths, deep and side. stabilizing. 6B 30s 6B 30s Inhale- Exhale 5. Child Pose Variation Turned Balasana 6. Child Pose Variation Turned Balasana 7. Sun Salutation Surya Namaskar 8. Repeat 3 Variation Turned Variation Turned From Tadasana You will be going through Sun Salutation Settling in child's pose, come into thread Settling in child's pose, come into thread Inhale - urdvha hastasana A 3 times the needle with the left hand reaching to the needle with the right hand reaching to Exhale - forward fold - bend your knees if (stepping back right, stepping up right, the right side of your mat. Use your right the left side of your mat. Use your right you need to! stepping back left, stepping up left = 1). elbow as a lever, gently encouraging the elbow as a lever, gently encouraging the Inhale - step back right/left foot to low Round one: moving gently and slowly. feel opening twist in your upper spine and opening twist in your upper spine and lunge it out, wake up the body. chest. Continue to focus on your breath, chest. Continue to focus on your breath, Exhale - step back to plank Round two: one breath, one movement. breathing to the very base of your spine. breathing to the very base of your spine. Inhale/Exhale -Chaturunga you are starting to ow! (exhales should Notice any differences from the rst side. Inhale - baby cobra or upward facing dog be on poses when you are contracting like Exhale - Downward Facing Dog forward fold, while inhales should be on Inhale - step forward right/ left to low poses where you are extending, like lunge upward facing dog). Exhale - step up to standing Forward Fold Round three: Hold each pose for one - bend your knees if you need to. breath. This is the warm up, you should Inhale - Tadasana, hands at heart center. begin to feel warm! https://www.tummee.com/yoga-sequence/LH4Vf 1/4 8/14/2018 @Coffeeandcardio Www.Coffeeandcardio.Space's Yoga Sequence Inhale- 1:1B 6B Exhale 9. Sun Salutation B Surya Namaskar B 10. Repeat 2 11. Flow Iv Vinyasa Iv 12. Warrior Pose Ii Back At Wall Repeat ow through Sun B twice (the Step back right, Step up right, Step back plant both hands, step back to plank and Virabhadrasana Ii Back At Wall same as SUN A with the addition of left, Step Up left = 1. ow through your vinyasa. step hop or Starting with left knee forward, come into crescent instead of low lunge, and half jump to the top of your mat, and come to Warrior II. way lift after forward fold). Round 1: one breath, one movement. standing! Keep the knife edge of your back foot Round 2: hold each pose for three rooted, and engage the whole lower body deeeeep breaths. - ROOT TO RISE! Step back right, then step forward right, step back left, step forward left = 1 round. 6B 6B 3B Inhale- 6B Inhale- Exhale Exhale 13. Extended Side Angle Pose Utthita 14. Triangle Pose Trikonasana 15. Reverse Warrior Pose Viparita 16. Warrior Pose II Virabhadrasana II Parsvakonasana Moving with your breath, straighten your Virabhadrasana reaching arms long, come back into Plant your left hand down inside your left left leg (if need be, short step your right owing with your breath, bend your left warrior II. on the last 3 breaths, see if you foot (or on a block)- you should be able to foot in to accomodate your hamstrings!) knee back to 90 degrees, and gently reach can come deeper into the pose. lift your hand and not fall over-- you core up and back coming into reverse warrior. and your breath are doing 99% of the be sure not to crunch your right side ribs, work to hold you here! After 3 breaths and feel the counter stretch in your left with your right arm extended straight up, side body! BREATHE! reach it long to the front of the room and continue to breathe deeply-- feel the opening along your side body! 6B Inhale- 6B Inhale- Inhale- Exhale Exhale Exhale 17. Revolved Side Angle Pose Hands On 18. Revolved Triangle Pose Parivrtta 19. Flow Iv Vinyasa Iv 20. R Repeat Other Side Floor Parivrtta Parsvakonasana Hands Trikonasana plant both hands, step back to plank and Repeat this ow on the other side! notice On Floor keep your right hand on your mat or ow through your vinyasa. step hop or that the second side might feel different Plant your right hand on the mat or a block. GENTLY and with your breath, jump to the top of your mat, and come to than the rst, and breathe into any block in line with your toes. Keeping your begin to straighten your left leg while standing! restrictions that you might be feeling! pelvis square, rotate your torso towards oating your right leg closer to come into your left thight, coming into revolved side revolved triangle. Keep your hips square, angle. Begin with your left arm reaching and be mindful of your hamstrings-- keep straight to the ceiling, and then if you are a slight bend in your front leg to protect feeling strong, reach up and over towards your knees, and keep reaching your left the front of the room. BREATHE into the hand to the sky. side body stretch, and remember not to dump into your right hand! https://www.tummee.com/yoga-sequence/LH4Vf 2/4 8/14/2018 @Coffeeandcardio Www.Coffeeandcardio.Space's Yoga Sequence 3B Inhale- 6B Inhale- 6B Inhale- 1:1B Inhale- Exhale Exhale Exhale Exhale 21. Mountain Pose Raised Hands Head 22. Chair Pose Utkatasana 23. Revolved Chair Pose Parivrtta 24. Flow Iv Vinyasa Iv Straight Tadasana Urdhva Hastasana no duck butts here! open your chest, Utkatasana Plant both hands to the mat- step hop or Head Straight knees over toes, sink as low as you can For revolved chair you want the twist to jump back to plank, and ow through your REACH REACH REACH! without arching your back! come from your upper torso, not your vinyasa; chaturunga to updog, exhale hips. Make sure your knees are in line, back to down dog. Float your right foot to This is the starting point for the next ow: and use your bottom elbow as leverage to the sky, then knee to nose come into starting with the right side. on repeat go deepen the twist with each exhale. keep crescent. to the left. your spine long and tall, not rounding or collapsing forward. 6B Inhale- 6B Inhale- 1:1B Inhale- Inhale- Exhale Exhale Exhale Exhale 25. Crescent High Lunge Shoulder Opener 26. Revolved Crescent Low Lunge Pose 27. Flow Iv Vinyasa Iv 28. Flying Splits Pose Koundinyasana II Ashta Chandrasana Shoulder Opener Arms Spread Out Parivrtta Plant both hands to the mat- step hop or If you're feeling extra ambitious, on the Bringing your hands together behind your Anjaneyasana Arms Spread Out jump back to plank, and ow through your last downward dog of each side, give back, taking a bind or connecting with a Dropping the left knee to the mat, vinyasa; chaturunga to updog, exhale Koundinyasana II a try! strap if you need to. Breathe space and breathing into a deep psoas stretch, back to down dog. Step hop or jump to expansion into your chest, while being (make sure your front knee isn't going the top of the mat, and come to standing. mindful of your crescent-- keep that low over your toes!). Unbind your hands and Right: Float the right leg to the sky, and body active and engaged! begin to twist to face the right keeping then bring your right thigh to your right your hips square to the front of the mat. tricep. with strong chaturunga arms, bring Elongate your spine in the twist, like there your body weight down, oating your right is a string drawing you taller, up towards leg up and off the mat. the ceiling. Engergize through your ngers reaching long. Left: Float the left leg to the sky, and then bring your left thigh to your left tricep. with strong chaturunga arms, bring your body weight down, oating your right foot up and off the mat.
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