Good Morning Flow

75 Minute Hatha Style Align & Flow Class at Binghamton Yoga 

I put this sequence together as a way to wake the body up after a hopefully long night's rest. The sequence targets the hips, side body, chest, and hamstrings, with the intention of simultaneously balancing strength and flexibility between the major muscles and their stabilizers. I know many of my students are stiff in the mornings, and, with that in mind, the sequence has a slow, intentional pace. We held each pose for 5-6 breaths and let the weight of the posture settle into the body and warm up each muscle, tendon, and joint. 

Type of Class: Flow                            Props: Strap, 2 Blocks, 2 Blankets 

Focus: Hips, Thighs, Shoulders, Chest, Side body

Warm Up/Conditioning: 

• Seated Side Stretches 
• Cat/Cow => Balasana (Left and Right) => Anahatasana (Extended Puppy)
• Ardo Mukha Svanasana => Walk Dog => Feet to Hands
• Side Stretch => Urdhva Hastasana (small backbends in warm up)
• Ardo Mukha Svanasana => Virabhadrasana I => Traction => Sphinx
• Leg lifts w/ Blocks
• Ardo Mukha Svanasana => Low Lizard => Baby Cobra

Standing Poses: 

• Prasarita Padottanasana => Wide Leg Down Dog => Prasarita Pad C => Twist
• Tree
• Sun Salutation => Anjaneyasana => Cobra
• Step Wide => Virabhadrasana II => Parsvakonasana => Trikonasana
• Utkatasana => Parvritta Utkatasana
• Parsvottanasana 
• Pigeon

Seated Poses:

• Ardha Dhanurasana (R/L) => Dhanurasana
• Pinnacle Pose: Bridge A => Bridge C => Bridge w/block
• Supported Shoulder Stand 

Cool Down (Twists/Forward Bends):

• Ananda Balasana (Happy Baby)
• Laying Twist, Knees Together, Arms in ‘T’ Position
• Savasana