Below are some examples of basic practices. Feel free to use them as you like. If we work together one-on-one or in a group we can design a practice that specifically fits you or your group and document it in formats like the ones below to aid in the maintenance of the practice on your own. You never have to stick strictly to the prescribed sequence, it is just there to give you something to fall back on if you want or need it.
I am continuously in the process of updating and adding more photos to my catalog of postures for creating photographic documentation of yoga specific sequences developed for individuals, groups or particular disciplines. If you are interested in sequences specifically for snowsports on snow look here. There are also videos on my YouTube channel here.
~ snake vinyasa ~
This is one variation of a basic sun salutation I offer in many of my practices and classes. I like the way this presentation looks and flows, although it is potentially hard to follow if you haven’t learned the sequence from me directly first. See the simple sun salutation below for a simplified version and presentation. You can request either style.
~ warm-up sequence ~
This is a warm up before a sun salutation or as a preparation for downward dog. It leads in to the simple sun salutation.
~ simple sun salutation ~
This is a similar flow to the first example above, the snake vinyasa. It is often done as a stand alone practice or as a warm up for a longer practice such as the basic flow shown below.
~ Basic Flow ~
This is a general practice that will fit most people. It is a helpful framework to play with if you are interested in practicing on your own. At any point you can vary from the sequence and you always have something to fall back on if you are unsure where to go next or just want a practice you can follow. It starts after one to three rounds of the above simple sun salutation. You can hold the postures of the warrior dance sequence or flow through it linking your movement with the breath in a fluid vinyasa. The first pose, warrior one is an inhale, warrior two is an exhale, and so on… If you have time try holding the poses of the warrior dance sequence on each side first and then moving through it as a vinyasa/flow.
~ sample short practice ~
Try this after one to three rounds of any sun salutation.