What a wonderful group of yogis practice at Yoga Shelter Grosse Pointe! I had an absolutely wonderful time with all of them. As I promised them, here’s a recap of what we did.
I hope these practice notes will help jog your memory. When there are online depictions, I’ve included a link. Underlined sequences appear in The Athlete’s Pocket Guide to Yoga.
Friday Night: Restoration
Child’s pose/prone corpse
Lateral child’s pose
Cat/cow
Prone twist
Pulsing lunges:
-low lunge
-psoas stretch (back-leg side’s arm lifts overhead)
-psoas stretch w/twist (look under raised arm)
Wild camel
Reclining twists: reclining figure 4, half Lord of the Fishes, cow-face, eagle-leg twist in both directions: http://web.mac.com/sagetree/sagetree/Podcast/Entries/2009/9/24_Reclining_Twists.html
Bridge articulations
Corpse
Saturday Morning: Strength and Flexibility
Supine single-legged warmup
Rolling like a ball
Tall mountain flow
Arrow lunge: Arrow lunges: http://www.yogavibes.com/videos/watch/carrboro-sage-rountree-vignette-1-010810/ and http://blogs.yogajournal.com/activeyogi/2011/05/dynamic-warm-up.html
Planks/core: Static core/alternate with stretches, and table core, both described in detail here: https://sagerountree.com/blog.php?id=1795128332860940338 and illustrated in part here: http://web.mac.com/sagetree/sagetree/Podcast/Entries/2007/7/19_Core_and_More.html and here: http://web.mac.com/sagetree/sagetree/Podcast/Entries/2006/8/11_Quick_Fix.html
Backbends
Inversion
Corpse
Saturday Afternoon: Focus (Yin Yoga)
For more on yin yoga: Paul Grilley and Sarah Powers
Dragon
Sleeping swan
Dragonfly
Wide child’s pose/frog
Saddle/sphinx/seal
Shoelace
Twisted roots
Pentacle
Sunday Morning: Core Fun/Wall Fun
Child’s pose
Inchworm flow/alternatives to the standard vinyasa: https://sagerountree.com/blog.php?id=6187322280526524089
Core plank series
-swing leg forward/balancing crescent lunge
-swing leg to opposite elbow/ITB stretch or side plank variation
-swing leg to same-side elbow/lizard or tripod twist or quad stretch
Half moon on knee (table core): http://web.mac.com/sagetree/sagetree/Podcast/Entries/2006/8/11_Quick_Fix.html
Wall folds: http://blogs.yogajournal.com/activeyogi/2011/08/multitasking-recovery-for-hips-and-hamstrings.html
Legs up the wall or corpse