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Have you ever ever taken a yoga class with sequencing so artistic that it doesn’t even really feel like yoga anymore?
Whereas I like to sneak in just a few shapes that deviate from conventional yoga asana, it’s vital to me as a trainer to make it possible for my sequencing continues to be very a lot yoga at its core and never calisthenics or dance.
The trick to navigating artistic sequencing is to deal with the transitions. It’s all about weaving collectively even probably the most foundational postures in shocking but seamless methods, permitting for a circulate that feels intuitive somewhat than clunky or compelled.
As with most components of yoga, one of the simplest ways to enhance sequencing and transitions is thru apply.
A Artistic Yoga Sequence for the Peak Your Apply
This sequence is supposed to be practiced after a prolonged heat up. You’ll wish to be sure to heat up the hamstrings in addition to the hips and apply some twists. Tremendous Soldier and/or Baby Grasshopper are each such large postures, they are often peak poses of the category.
Standing Cut up to Tremendous Soldier
This Standing Split variation turns down the steadiness and turns up the hamstring and quad opening by taking part in with the location of the palms and toes.
How To: Begin in Standing Cut up together with your palms on the mat and your left leg lifted. As you inhale, elevate your left toes increased to interact the again of your leg. Draw the crown of your head towards your proper foot, elongating the backbone.
Exhale into Tremendous Soldier by actively drawing your left heel towards your proper glute. Place your proper hand on high of your left foot to carry your heel nearer. Stroll your left hand or fingertips out to the aspect to create a wider middle of gravity and assist you to steadiness. Proceed to carry your chest towards your thigh.
Pause right here as you are taking a breath in. Work your left knee additional skyward and level your toes in Tremendous Soldier. (It’s fantastic in case your knee opens to the left aspect, opening the hip). Lengthen your neck as you press into your proper large toe for steadiness.
Tremendous Soldier to Child Grasshopper
You may both problem your self to maintain the connection between your hand and foot as you progress between the postures or you possibly can launch your grip as wanted and reconnect after the transition.
How To: Proceed to press into your proper foot and left hand, urgent your higher physique towards your thigh. Bend your proper knee and kick your left foot straight out to the left aspect as you flex your foot and bend your proper elbow as you’ll in Chaturanga. You’ll be hovering above the bottom together with your chest tilted barely ahead in Child Grasshopper.
Breathe in right here, ensuring you’re urgent into your factors of contact on the bottom (your proper foot and left hand).The elevate of your pelvic flooring ought to assist you to really feel gentle as you hover in house.
Child Grasshopper to Half Lord of the Fishes Twist
How To: Decrease your self to the mat and land as softly as attainable onto your left bum cheek. Draw your left heel towards your proper hip and place it on the mat, adopted by your proper hand. Maintain your proper leg straight or bend your knee and produce your proper heel towards your left hip. Hook your left elbow exterior your proper knee and preserve a protracted backbone as you look over your again shoulder in Half Lord of the Fishes.
Pause for a breath in and gently nudge your proper hip pointer ahead as you draw the fitting shoulder backward. Keep an open chest and lengthy backbone as you twist.
Half Lord of the Fishes to Counter Twist
How To: Unwind your higher physique so that you simply dangle closely over to your left aspect. The extra you stroll your palms away from the legs and to the left, the deeper the counter twist can be.
Inhale right here, barely puffing up the house between your shoulder blades as you press into your tented fingertips. Let your head and neck be as heavy as attainable.
Counter Twist to Extensive-Legged Standing Ahead Bend
How To: Proceed to comply with momentum towards the left aspect as you carry your weight into your palms and unwind your legs, pivoting in your toes and turning towards your left to return standing together with your legs straight and vast aside in Wide-Legged Standing Forward Bend. Seize the outer ankles to fold extra deeply by means of the thighs, permitting the higher physique to work energetically towards the legs.
Make certain your toes are barely pointed in and your heels out, permitting for a micro bend within the knees as you fold with a protracted backbone. — Kayla Nielsen
Proceed to apply your sequencing expertise in Nielsen’s three-part sequence, Teacher Boot Camp.
