1:1 private

I had a private with a young women who is preparing to embark on a meditation retreat for several months. We came up with short sequences to support her sitting practice.


Heart Opening Sequence

impressing the heart with 2 blocks (see Kira's video)
1 block in between the shoulder blades/back of the heart
1 block under the head (begin at the highest side and work down to the shortest/widest side)

lengthening the spine
arms over the head x5

remove the blocks
rest supine

OR

Supported heart opener over a bolster (see video)
breath awareness

easy windshield wipers (knees side to side)
supta baddha konasana (soles of the feet together with knees wide)


Tailbone/pelvis understanding

arching and curling (see Kira's video)
shimmy x2


Hamstring stretch with strap:

-bend and straighten
-hip opening to the side
-bring leg across the body
-twist
-abdominal curls

repeat pattern on the second side


Seated forward fold sequence:

-yin postures: butterfly, shoelace, pigeon or dragonfly (wide leg forward fold)
-sukasana (easy shin to shin) forward fold
-side bend (both sides)


Sun salutes and vinyasa flow

all fours
cat/cow
childs
plank
dog
uttanasana (standing forward fold)
roll up to standing

round 1:

tadasana
lounge
crescent moon with arms overhead
down dog

vinyasa:
plank
lower to belly
(chose from cobra, locust, sphinx, OR upward facing dog)
lower and release
childs
plank
dog

repeat sequence and vinyasa on second side

round 2:

tadasana
lounge
warrior 1
open to warrior 2
warrior 2 "dance" x5
"windmill" hands around the front foot
lounge
dog

vinyasa:
plank
lower to belly
(chose from cobra, locust, sphinx, OR upward facing dog)
lower and release
childs
plank
dog

repeat warrior sequence and vinyasa on the second side

rest in childs pose


Restorative inversion

legs up the wall with bolster under pelvis
"eye of the needle" hip opening sequence at the wall

spinal twist

savasana


Homework:
-Invest in a Hugger Mugger bolster OR 2 cork blocks + strap
-Erich Schiffmann's "The Spirit & Practice of Moving Into Stillness"
-Document your practice! Map out your sequence ahead of time (what you think you might do or what you want to work on). As you practice, take notes or make sketches of what you are actually doing- movements, thoughts, inspirations, ideas, questions.
-Report back :-)