For Rohanson and Paris

[muck_a_luck]

At the request of rohanson, a yoga sequence for Paris.

The down vinyasa:
Mountain Pose
Standing Forward Bend
Jump Back
Plank
Chaturanga
Upward Facing Dog
Downward Facing Dog
Right leg forward to a lunge, then Virabhadrasana I (Warrior I)
Downward Facing Dog
Left leg forward to a lunge, then Virabhadrasana I (Warrior I)
Downward Facing Dog

The upward vinyasa:
Plank
Chaturanga
Upward Facing Dog
Downward Facing Dog
Jump Forward
Standing Forward Bend
Mountain Pose

You can have him run through that a couple of times as a warm up.

Then what about:

Eagle
Dancing Shiva, though possibly to a lesser degree of difficulty that illustrated here
Drop back to a lunge
Downward Facing Dog
The upward vinyasa.
The other leg, with Eagle and Dancing Shiva.
Downward Facing Dog

"Dog Split":
Downward Facing Dog
Raise the right leg all the way and hold. The proceed on one leg.
Plank
Chaturanga
Upward Facing Dog
Downward Facing Dog

Raised leg forward.
Crescent Moon
Standing Split - Release head forward, raise leg to vertical. Both hands on floor by front foot for stability. Hold ankle for advanced balancing posture.
Standing Split Twist (for lack of a better name) - Bend/Squat with foundation leg. Bring raised leg down while twisting, as if you were going to drop directly into a cross-legged position. Then press back up to a standing split. Three times?
Drop raised leg back to the mat and settle into a lunge.
Plank
Rock to the raised leg side for Side Plank
Plank
Chaturanga
Upward Facing Dog
Downward Facing Dog
Start with Dog Split again on the other side.

Virabhadrasana II
Reverse Warrior
Virabhadrasana II
Extended Side Angle Pose
Alternate several times, then hold Extended Side Angle.

Downward Facing Dog
Dog Split with other leg.
Warrior II, Reverse Warrior, Extend Side Angle with other leg.

Downward Facing Dog
Upward vinyasa.

For all my little yoga friends out there, this needs a lot more, including at the very least a cool down and relaxation session.

Taken primarily from the MTV power yoga routine.

Comments

[david-wenham.livejournal.com]

Thank you for helping Paris stay all flexible and healthy! I appreciate it in ways we will never talk about. *wink and snogs*

Flexibility

[muck-a-luck.livejournal.com]

My pleasure. :)