FLOW PLANES SEQUENCE
1. Prayers in Virasana
2. Adho Mukha Virasana - extend the arms and relax the forehead on the floor and the brain
3. Adho Mukha Svanasana
4. Uttanasana
5. Tadasana
6. Surya Namaskar I
7. Surya Namaskar I - include Utkatasana from now on, in the begging and end of the sequence
- frontal plane cycle -
8. Surya Namaskar I, add the following poses after the second A.M. Svanasana and link
them. Breathe five times on each pose (while doing these sequences It’s important to let the breath flow along with the movement).
Bring the right foot between the hands and do:
. Utthita Trikonasana
. Ardha Chandrasana
. Back to Utthita Trikonasana and then Parsva Hasta Padasana
. Vira Bhadrasana II
. Utthita Parsvakonasana
. From the previous pose extend the front leg and enter again Utthita Trikonasana, It’s a great way to bring the femur bone towards the hip joint.
. Back to Adho Mukha Svanasana and repeat the sequence to the other side
. Once the other side is finished, proceed with the Surya Namascar I sequence from A.M.S. to Tadasana.
- sagittal plane cycle -
9. From Surya Namaskar I, after the second A.M.S.
. Lunge
. Vimanasana
. Virabhadrasana I
. Virabhadrasana III
. Back to Vira I, place the hands in Paschima Namaskar (or any other variation), extend the front leg and go directly to Parsvottanasana
. From Parsvottanasana bend the front leg, place the hands on the floor and lift the back leg to Urdhva Prasarita Ekapadasana
. Back to Adho Mukha Svanasana and repeat the sequence to the other side
. Once the other side is finished, proceed with the Surya Namascar I sequence from A.M.S. to Tadasana.
- transversal plane cycle -
10. From Surya Namaskar I, once you reach Utkatasana,
. Parivrtta Utkatasana with hands in Namaskarasana and proceed with the S.N.I sequence
. Once you reach the second A.M.S. Go to Parivrtta Trikonasana
. Parivrtta Ardha Chandrasana
. Back to Parivrtta Trikonasana and from there lift the trunk and go to Parivrtta Parsvakonasana (any arm variation)
. Back to Adho Mukha Svanasana and repeat the sequence to the other side
. Once the other side is finished, proceed with the Surya Namascar I sequence from A.M.S. to Utkatasana.
. Parivrtta Utkatasana with extended arms . Proceed with the sequence to Tadasana
11. Relaxed Uttanasana feet apart and holding the elbows
12. Adho Mukha Svanasana
13. Salamba Sirsasana - 5 to 8 mnts
14. Eka Pada Sirsasana (sagittal plane)
15. Parsva Eka Pada Sirsasana (frontal plane)
16. Parivrtta Parsva Eka Pada Sirsasana (transversal plane)
17. Adho Mukha Virasana
18. Adho Mukha Svanasana
19. Urdhva Prasarita Padasana
20. Setu Bandha Sarvangasana with brick or bolster
21. Eka Pada Supta Pawanamuktasana
22. Dwi Pada Supta Pawanamuktasana
23. Savasana