Yoga Sequence Project
Directions and Clarification of Project - Mrs. Frisch
Sun Salutation Sequence (Valley 1) This is extra credit!
To start the routine, each person can complete their own version of a Sun Salutation. The guideline below will help assist anyone that does not have the experience.
Beginners Yoga - Sun Salutations
Mountain 2: Sequence (Main part of the project)
Students will complete the following sequence considering the Seven Principles of Alignment. We are using inclusive language as we guide one another through the sequence.
https://docs.google.com/document/d/1JxlBLdqe79motB-JGPs1YSkH1exWasuGhfX4Nd5d-jM/pub
Warrior 1 (Virabhdrasana I)
- Stepping back from Mountain Pose to Warrior 1.
- Pressing back heel into floor.
- Making sure both hips face the front short edge of the mat.
- Inhaling, reaching arms up to the sky, hands facing one another.
- Breathe 3 to 5 breaths.
Warrior 2 (Virabhdrasana II)
2. Walking stepped back foot toward back of mat using toe, then the heel.
- Reaching both feet into the floor.
- Opening our hips to the long side of the mat.
- Inhaling arms up overhead, then reaching hands (palm down) from front to back edge of mat.
- Breathe 3 to 5 breaths.
Triangle Pose (Utthita Parsvokonasana)
3. Inhale straightening body upright to Standing Straddle Splits.
- Exhale reach hand closest to front of mat down towards leg, shin or block. Hinging at the hips.
- Stretching with hand and gazing up towards the sky with the opposite hand.
- Breathe 3 to 5 breaths.
Pyramid Pose (Parsvottanasana)
4. Inhale, stepping our back foot up halfway.
- Stretching up tall in our body, releasing our back for a break
- Exhale, stretching long in the spine reaching torso over the front leg, hinging from the hips, keeping both legs straight.
- Breathe 3 to 5 breaths.
Warrior 3 Pose (Virabhdrasana III)
5. Inhale, let's tip our weight onto the front foot.
- Reaching horizontally with our arms and legs.
- Engaging our core muscles and keeping a soft bend in our knee of the standing leg.
- Breathe 3 to 5 breaths.
Dancer Pose (Naturajasana)
6. Exhale, releasing our leg and returning our body to Mountain Pose.
- Inhale, reaching hand to outside of same side ankle.
- Exhale, tipping our torso forward, extending our leg behind the body, supporting with soft bend in our knee of the standing leg. Reaching forward and up with the opposite arm and hand.
- Breathe 3 to 5 breaths.