Yoga for the core

11201812_1205403246143572_3707342575064539143_nToday I designed a core sequence. Can be done in a dynamic way and with music. As always you can always rest in childpose in between. (*) are recoveryposes

  • Sun salutations
  • On feet
    • Chair
    • Warrior I
    • Warrior II / Flying warrior
    • Warrior III
  • On hands + feet
    • Downward dog
    • Downward dog three legged / threelegged with upperleg to side
    • Table top
    • Cat / cow
    • Table top / table top  arm + reverse leg up / Table top knee to elbow
    • Plank / Plank knee to elbow
    • Chaturanga Dadasana
    • Cobra (*)
  • On forearms + feet
    • Dolphin / Dolphin push up
    • Dolphin plank / 1 leg up / both feet to one side
  • On side
    • Side plank with dolphin arms
    • Side plank
  • Peak pose
    • Crow pose
    • Side crow
  • On butt
    • Boat pose (eg. 5 x 5 sec with a scale pose /  cross legged of stretched leg sitting lift up in between)
    • Boat pose knees to chest
    • Boat pose knee to reverse elbow
  • On belly
    • Sphinx
    • Cobra
    • Half Locust pose
    • Full Locust pose
  • On back
    • Crunches
    • Cicling in the air
    • Side crunches
    • (optional) Various poses like in this mini video
  • Resting
    • Wind removing pose (contracting every muscle in the body)
    • Savasana

 

Oh what a class

Today I gave a class to my friends who’ve spent a night out. So I designed (with a bit help of Google of course) a nice sequence with some twists, relaxing and activating poses and finetuned it during the class.

I’m very greatful to these ladies -and the confidence they have in me- because actually they already teach me how to teach before I even started with my teacher training. What works, what works less, sequencing and timing. I’ve got to work on more telling instead of showing and knowing the real names of all the poses. Grazie mille !

The sequence is after the jump 🙂 Continue reading “Oh what a class”

Slowflow Sunday

Today I did with my yogafriends a very nice slowflow. After a intensive Vinyasa-like flow before yesterday, we took our rest on this sunday, with the philosophy of Samuela of Ryoga in mind. She told that the body has to be calm and comfortable to ease the mind since they are united.

The flow of today (every pose is to be held 1 to 5 minutes)

  • Child
  • Melting heart
  • Thread the needle on the knees (L+R)
  • Sphinx
  • Sitting forward fold
  • Butterfly
  • Dragonfly
  • Half dragonfly (L+R)
  • Square (L+R)
  • Yogic Squat
  • Comfortable sitting position (*)
  • Lying butterfly
  • Pigeon pose
  • Dragon pose
  • Child pose (*)
  • Happy baby
  • Thread the needle – lying
  • Lying twist
  • Savasana

(*) transition pose – most poses can be seen here

Yoga for waiters

Since 4 months I’m doing yoga now and it helps me a lot to relax and to concentrate. Of course I’m glad to share you my favorite poses to do Backstage, while waiting for the barman to be ready, during breaks etc. Most are standing poses (since there is no mat next to the bar yet), working on concentration, relaxation, shoulders, neck, and the lower back. Namasté !

Continue reading “Yoga for waiters”