Cultivating a deeper connectedness
to self
The practice of yoga is the willingness to delve deeper, to go willingly
into spaces deeper than ones own knowingness of self
-shana marie
The following videos are a series to help build a foundation for core muscular strength
four regions we will be working with are; back extensors, abdominals, lateral trunk muscles, and the hip muscles.
Remember to breath and rest as needed. This sequence is taught as a suggested series and encourages you to move at your own pace.
Salutations 3X Modified Classical
Duration (9 min)
Core ground work
Duration (7 min)
- Seated pose with movement and breath
- Seated side stretch R/ L 1 min holds
- Childs pose
- Cat cows 5X
- Full body stretch
- Leg lifts fingers to toes alternate R/L 6-8X
- Elbow to knee stretch alternate R/L 6-8X
- Interlaced fingers behind skull alternate elbow to knee R/L 6-8X
Core hip flexor stretches
Duration (24 min)
- Malasana FF Reach and squat
- Upright reach and squat
- Side lateral stretch, parallel feet R/L
- Side lateral stretch with extension R/L
- Triangle pose R/L 5 breaths each side
- Wide leg FF with side lunges optional reach.
- Extended side angle 3 breaths R/L
- Extended side angle alternate R/L and reach using leg strength (optional hand to knee or floor) 5X each side
- Forward Fold with arm stretch and neck movements
- Goddess squats w/ arm opening 5-7X
- Childs pose
- Downward dog to table 4X
- Downward dog with turbo knee bend 4X
- Chllds pose
- Low Lunge lifts 4X R/L
- Standing high lunges with knee lifts 4X R/L
Core Low Lunge and final rest
Duration (23 minutes)
- Childs pose
- Prana diaphragm stretch
- Cat cow movements
- Right side low lunge w/ movement 5X
- Supportive Knee lifts w/ low lunge 5X
- Straight leg to lunge w/ movement 5X
- Low lunge with lateral side stretch 5 breaths
- Childs pose
- Left Supportive low lunge knee lifts 5X
- Left straight leg to lunge w/ movements 5X
- Low lunge with lateral side stretch 5 breaths
- Cat cows
- Downward dog to table lifts
- Childs pose
- Table Side stretch with sway hands and feet R/L
- Full body stretch
- Right side knee hug hold for 2 min
- Left side knee hug hold for 2 min
- Final relax and release
This class was developed for those who are looking to connect deeper with both mind and body through the practice of yoga asana with breath.
May your practice help you to fold inward knowing the light within and open into
loving kindness knowing your connection
with heart & mind.
peace,
s
Our intention here at Shana marie Yoga is to support your yoga journey in a safe way. Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition and your ability to practice yoga, these poses. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Shana Marie Yoga or any other yoga sites.
namaste,
s
