Empowerment Sequence

Katie Willden

YTT I

Final Presentation Sequence

Empowerment sequence

Warm-up:  3-5 rounds Surya Namaskar A (Sun Salutation A)

 

Tadasana

Uttanasana-Forward Fold

Ardha Uttanasana-Half Back

Forward Fold

Plank-Uttihita Chaturanga Dandasana

Adho Muka Svanasana-Down Dog

From Down Dog, come to all fours and then Vajrasana (Thunderbolt Pose) and hold hands at heart center, ujaii breathing and brief meditation (3-5 minutes).

Ustrasana-Camel Pose

Place hands on hips to start and begin bend back.  Lower hands to heels if desired.

Balasana

-Childs Pose, a couple of breaths

Come into Down Dog

 

Raise Right leg, reach and stretch up and bring forward through hands to

Virabhadrasana I (Warrior I)-

open heart with scapula rooted firmly into the back

Virabhadrasana II (Warrior II)

Namaskar Parsvakonasana-

Standing prayer twist in lunge

 

Modification:  place back knee to ground

Down Dog

Release with hands on each side of the foot

Anahatasana-Heart Chakra Pose

Come to all fours with hips over knees and walk hands out in front till arms are straight and lower heart and forehead to the ground.

Bhugangasana-Cobra Pose

Slide forward on belly.

Down Dog

Repeat on other side of body

Cool Down:

Balasana

Ardha Matsyendrasana-Half Lord of Fishes

Inhale to lengthen the spine, twist on exhale, switch to other side

Ananda Balasana- Happy Baby

Matsyasana-Fish Pose

Press forearms and elbows down as you lift chest away from floor and release head back onto the floor.

Savasana

 

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