sequence
Showing posts with label sequence. Show all posts
Showing posts with label sequence. Show all posts

Journey Into Power Sequence (all poses and transitions)


The full sequencing of poses for the Journey Into Power are as follows (updated 7/17):
INTEGRATION
Child's pose
Downward facing dog
Ragdoll
Extended Mountain
Samasthiti with three OMs
AWAKENING
Sun Salutation A:
Extended Mountain
Forward fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Step or hop to the front of the mat
[repeat 5x]
Sun Salutation B:
Thunderbolt
Forward Fold
Half lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
[repeat 5x]
Sun B Variation - Flip dog /side plank [on last down dog of last Sun B]
Flip dog on Right side
Transition to side plank on left side
Vinyasa into other side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Flip dog on Left side
transition to side plank on right side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
VITALITY
Crescent lunge
Revolving Crescent Lunge
Warrior Two
Extended Side Angle
Vinyasa into other side.
Thunderbolt prayer twist (once each side)
Fingers to toes forward fold (feet hip width apart)
Palms to toes forward fold (feet hip width apart)
Crow Pose

EQUANIMITY
Eagle Pose (2x each side)
Standing Leg Raise
Airplane
Half Moon
Dancer's Pose (2x each side)
Tree

GROUNDING
Sun Salutation A - variation with triangle
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle

IGNITING (fun fact: There are 14 backbends in this sequence!)
Locust (x2)
Floor Bow (x2
Upward Facing Dog
Camel (x2
Bridge
Wheel (x6)
Supta Baddha Konasana
Dead Bug

STABILITY
Scissor Legs (x50)
60/30 Lift (x10)
Abdominal Twists (x50 [25 each side])
Boat Pose (high to low x10)

OPENING
Half Pigeon Right Side
Downward Facing Dog
Half Pigeon Left side
Double Pigeon (x1 each side)
Frog

RELEASE
Seated Single Leg Extension (x1 each side)
Seated Forward Bend
Table Top
Fish

REJUVENATION
Shoulder stand / Head stand/ Handstand or Waterfall pose
Plow Pose
Deaf Man's Pose

DEEP REST
Supine Twist (x1 each side)
Butterfly (Supta Baddha Konasana)
Savasana


 The Journey Into Power sequence with the intention for each of the eleven sequence sections is listed below:

INTEGRATION
Child's pose
Down dog
Ragdoll
Extended Mountain Pose
Samasthiti with three OMs
AWAKENING
Sun Salutation A:
Extended Mountain
Forward fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Step or hop to the front of the mat
[repeat 5x]
Sun Salutation B:
Thunderbolt
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
[repeat 5x]
Sun B Variation - Flip dog /side plank [on last down dog of last Sun B]
Flip dog on Right side
Transition to side plank on left side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Flip dog on Left side
transition to side plank on right side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
VITALITY
Step or hop to the front of the mat
Thunderbolt
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge right side
hands to heart center
twist to the right
open up to Warrior 2
transition to Extended Side Angle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge left side
hands to heart center
twist to the left
open up to Warrior 2
transition to Extended Side Angle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Thunderbolt prayer twist (once each side)
Fingers to toes forward fold (feet hip width apart)
Palms to toes forward fold (feet hip width apart)
Crow Pose
EQUANIMITY
Eagle Pose (2x each side)
Standing Leg Raise
Airplane
Half Moon
Dancer's Pose (2x each side)
Tree
GROUNDING
Sun Salutation A - variation with triangle
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
IGNITING
Locust (x2)
Floor Bow (x2
Upward Facing Dog
Camel (x2
Bridge
Wheel (x6)
Supta Baddha Konasana
Dead Bug
STABILITY
Scissor Legs (x50)
60/30 Lift (x10)
Abdominal Twists (x50 [25 each side])
Boat Pose (high to low x10)
OPENING
Half Pigeon Right Side
Downward Facing Dog
Half Pigeon Left side
Double Pigeon (x1 each side)
Frog
RELEASE
Seated Single Leg Extension (x1 each side)
Seated Forward Bend
Table Top
Fish
REJUVENATION
Shoulder stand / Head stand/ Handstand or Waterfall pose
Plow Pose
Deaf Man's Pose
DEEP RELEASE
Supine Twist (x1 each side)
Butterfly (Supta Baddha Konasana)
Savasana

I updated the JIP Pictogram for 2020 and made it a 24x36 printable poster.
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The more you plan a sequence, the less you rely on pictograms.

The more you plan a sequence, the less you rely on pictograms.

I've put together only eight asana sequences to date and with each one the timing of the flow has gotten easier and more intuitive.

I took a long time to plan my first sequence, nervous about timing I created a spreadsheet that would help me calculate how long the flow would be as I planned it out pose by pose. I wrote all about it on my other blog in case you're curious.

Now it seems that re-working a previous asana sequence is simpler. By changing a few poses of the flow and how the class begins and ends, I can ensure that any returning students aren't going to get the exact same sequence.

It will be interesting to go back to my beginnings in several months or years and see how I agonized over the timing of songs in a playlist or even the need to write out the full sequence plan and have it with me when teaching.
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A Fresh Start for 2016 45 Minute Power Vinyasa Sequence

Today I had the pleasure of teaching to over thirty yogis at Lululemon Athletica in Tampa's Hyde Park Village. It was both exhilarating and terrifying but I made it through my planned sequence and ended on time. 

 It was a fantastic experience to lead a group of that size through a yoga practice! I did forget to do side plank on the left side however... ha ha!

I recorded the sequence (uploaded to bandcamp & mixcloud), the playlist is on Spotify & 8tracks and the visual for the sequence is also on Pinterest as well as attached to this blog entry.

Throughout the month of January, this Lululemon location has free yoga on every Sunday. Their Facebook page for the event has all the details. Location: 727 South Dakota Avenue, Tampa FL 33606 (813) 251-2640 hydeparkvillage-store@lululemon.com  
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JenTechYoga 01 - 60 Minute Yoga Asana Sequence [Raised Floors] Audio Video Recording



Here is the first video in the JenTechYoga series! Links: Spotify playlist and the Bandcamp & Mixcloud audio tracks. After reviewing/editing the video for upload, it is clear to me that my form in my updogs would benefit from better alignment :)

 

I've also uploaded the asana sequence as it was planned, but as with most asana sequences - what I planned to do isn't 100% what I actually did!
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emPOWER Hour - Embrace the Roller Coaster of Life

My first teaching opportunity was for a 60 minute emPOWER Hour class. Here is the asana sequence and the play list for the class as well as an audio recording of the class.

I hope this is helpful to others who are practicing at home, or for other yoga teachers in training.

I blogged about this first class I taught, but linking to all of the supporting documentation is more relevant to this site. 

Audio file on bandcamp and mixcloud.


8tracks music playlist

This is the spreadsheet I made to figure out how long the class would end up being (and so I could edit it accordingly). 

 The reading was from Melody Beattie's Journey to the Heart for October 16th - Go for the Ride of Your Life
Sometimes things happen. Things we didn't expect. Things we didn't plan on. An event occurs that changes our life dramatically. The event may be good or bad, desirable or undesirable, fortunate or unfortunate. No matter how we describe it, its impact is the same. We step off our usual path and go for a roller coaster ride.
You may have begun a time of deep transformation, a journey chosen by your soul. Feel all you need to feel. Allow your thoughts to flow. Let your body shift as you go through the curves. Let yourself be transformed. Enjoy the ride, the entire experience, with all its twists and curves. Scream in fear. Cry out in joy. Laugh aloud with glee.



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