Alli Porter
Melanie Hall
Yoga III
9 July 2014
Yoga Sequence: Beginners Class
Theme: Awaken your inner Angel
My favorite TV show (right now) is called Supernatural. Its about two men who travel around the country hunting evil
things like demons and monsters, and they do it to save people. Their motto is literally Saving people, hunting things,
the family business! And theyre cool. But my favorite character in the show is an angel named Castiel. Castiel has all
sorts of amazing powers and abilities as an angel including healing illness and injury with just a single touch, but he can
only accomplish these feats when he is inside a human vessel. So it seems that much of his power comes from connecting
with a human body and a human soul. I like to think that that power is something that lies within all of us. We may not
be doing magical things from a TV show, but we are divine, and have the ability to help others and ourselves just like
Castiel. We have so much strength and power and beauty within us, just waiting to be tapped.
Intro and Oms (5 minutes)
Warm up (20 minutes):
Cat/Cow
Transition Poses:
Adho Mukha (downward facing dog)
Uttanasana (Forward fold)
Ardha Uttanasana (half forward fold)
Uttanasana (forward fold)
Urdhva Hastasana (Raised arm/upward
salute)
Tadasana (mountain pose)
Surya Namaskar
Uttanasana
Ardha Uttanasana
Uttanasana
Chaturanga Dandasana
Bhujangasana (cobra)
Adho Mukha
Pedal heels, stretch hamstrings
Uttanasana
Ardha Uttanasana
Uttanasana
Urdhva Hastasana
Tadasana
Repeat Surya Namaskar
Transition:
Uttanasana
Ardha Uttanasana
Uttanasana
Anjaneyasana (low lunge)(right)
Transition:
Adho Mukha
Uttanasana
Ardha Uttanasana
Uttanasana
Anjaneyasana (left)
Transition:
Adho Mukha
Uttanasana
Ardha Uttanasana
Adho Mukha, Raised Right Leg
High Lunge, arms raised (Right)
Transition:
Adho Mukha
Uttanasana
Ardha Uttanasana
Uttanasana
Adho Mukha, Raised Left Leg
High Lunge, arms raised (left)
Adho Mukha
Uttanasana
Ardha Uttanasana
Uttanasana
Urdhva Hastasana
Tadasana
Standing Poses (20 minutes):
Virabhadrasana II (Warrior II) (Right)
Utthita Parsvakonasana (Extended Side Angle
Pose) (Right)
Transitions:
High Lunge
Urdhva Mukha
Uttanasana
Ardha Uttanasana
Uttanasana
Urdhva Hastasana
Tadasana
Virabhadrasana II (Left)
Utthita Parsvakonasana (left)
Transitions:
High Lunge
Urdhva Mukha
Uttanasana
Ardha Uttanasana
Uttanasana
Urdhva Hastasana
Tadasana
Utthita Trikonasana (Triangle) (Right)
Back to standing between poses
Parivrtta Trikonasana (Revolved Triangle) (right)
Transitions:
Tadasana
Uttanasana
Ardha Uttanasana
Uttanasana
Chaturanga
Urdhva Mukha
Adho Mukha
Uttanasana
Ardha Uttanasana
Uttanasana
Urdhva Hastasana
Tadasana
Utthita Trikonasana (left)
Back to standing between
Parivrtta Trikonasana (left)
Prasarita Padottanasana (Wide legged
Forward Bend)
Tadasana
Apex (5 minutes):
Vrksasana (Tree)
Clasp arms with class members to perform
gentle back bend in Vrksasana.
Transitions:
Tadasana
Uttanasana
Ardha Uttanasana
Uttanasana
Chaturanga
Urdhva Mukha
Seated Poses (15 minutes)
Dolphin
Transitions:
Adho Mukha
Plank
Eka Pada Rajakapotasana (Pigeon) (right)
Transitions:
Plank
Adho Mukha
Plank
Eka Pada Rajakapotasana (Pigeon) (left)
Transitions:
Plank
Childs pose (knees apart)
Hands and knees/table top
Kneeling Twist/Thread the Needle (right)
Hands and knees/table top
Kneeling Twist/Thread the Needle (left)
Hands and knees
Seated
Bridge
Happy Baby
Shivasana (10 minutes):
(Alternative with less time: Om Shrim Maha Lakshmiyei
Swaha mantra [song version: Maha Lakshmi (Mantra
for Yoga Class) [feat. Brenda McMorrow & Ben
Leinbach] on The Yoga Mantra and Chant Music
Project])
