Yoga-Dance Flow
A full summary of this routine is at the bottom of this page.
1st Sequence:
Walking Tip-Toe w/ Hands interlaced Behind Back
Open Hearted Forward Fold -> Open Hearted Utkatasana
Walking Tip-Toe w/ Hands Interlaced Behind Back:
Scissor Kicks
Swivels
Goddess Squat
Wide Forward Fold -> Heel-Toe feet hip width apart
Utkatasana -> Vary the shoulder stretch by bowing
2nd Sequence:
Energy Sweeps
Boat
Supported Canoe Kicks Vertically -> Fast Horizontally Switch Kicks
Malasana
Energy Sweeps: From Utkatasana - rise up onto your tippy toes and reach your arms up -> exhale as your sit down and back and sweep your arms back behind you as you fold your from your waist to bring your chest to your thighs-heels stay down-knees bend.: Repeat 5-10 Reps
Boat: From Utkatasana try to sit down to your butt without touching hands to the floor and land gently into Boat
Propped Canoe Kicks -> Fast Swivel Kicks: From Boat - place hands behind hips and lower down to elbows while keeping heart lifted. Keep glutes and thighs engaged as you scissor kick vertically: 10 Reps -> then 10 Reps horizontally. When finished, lie back and hug knees to chest.
Rock-n'-Roll to Malasana
3rd Sequence:
Pendulum Teeter-Totters on Disc
Warrior I
Roll Feet
Pendulum Teeter-Totters on Disc: Perform Teeter-Totters as usual but as you rise up bring your leg through out in front of you at the top.: 5 Reps
Warrior I: 5 Deep Breaths
Roll Feet on Ball
4th Sequence:
Extended Malasana Creepers
Rag-Doll -> Sunrise-Sunsets
Extended Malasana Creepers: From Malasana wearing socks -> bring hands to the ground in front and extend right leg out - heel down toe up -> let your arms assist you as you glide to into the right leg and extend your left arm into the sky and right hand on the floor into Extended Malasana on Right side. Press down into both feet to drag the Left heel toward the right as you lift hips up - feet hip width apart, then sit hips back down as you extend Right leg back out into starting position -> Repeat: 5 creeps traveling right, then take Rag-Doll. Perform exercise below before repeating Left. (if you have limited space, creep from side to side instead of traveling)
Sunrise-Sunsets: From Rag-Doll, arms interlaced, bend right knee, rotate spine to turn heart slightly forward and lead with the left side of your heart to roll up to standing-arms stay interlaced over head -> bend left knee and roll back down the left side turning your heart towards your thighs as you return to Forward Fold. Repeat in the opposite direction:3 Reps in each direction.
5th Sequence: Disc Crunches
Legs up to 90 degrees crunches
Basic Crunches
Crunch knee to nose -> extend leg -> crunch knee to nose -> place foot back down. Repeat other side. 5 cycles on each side.
Side Reaches
Angel Sit-Ups
Closing Stretches
Back/Triceps/Deltoids/Legs-Hips-Glutes/Chest
Butterfly Stretch
Seated Wide-Leg Forward Fold -> Side Bend Stretching
Bridge -> Optional Wheel
Hug Knees -> Happy Baby
Cross Legs above the knee and hug knees
Reclined Half Pigeon
Supine Twist
Reclined Bound Angle
Savasana
Summary:
1st Sequence:
Walking Tip-Toe w/ Hands interlaced Behind Back
Open Hearted Forward Fold -> Open Hearted Utkatasana
2nd Sequence:
Energy Sweeps
Boat
Supported Canoe Kicks Vertically -> Fast Horizontally Switch Kicks
Malasana
3rd Sequence:
Pendulum Teeter-Totters on Disc
Warrior I
Roll Feet
4th Sequence:
Extended Malasana Creepers
Rag-Doll -> Sunrise-Sunsets
5th Sequence: Disc Crunches