C2 Yoga Sequence
Child's Pose (Balasana) - ANS: Position yourself in the middle of your mat with your knees wide
and your big toes touching. Extend your arms out in front of you and lower your hips, bringing
your forehead to the mat. ANS: Centering: Take a moment to breathe deeply. Bring your
attention to your inhales and exhales. It's normal for thoughts to wander, but for the time being,
can you let everything go and concentrate on the here and now? 3 Cleansing breaths
*Ujayi Pranayama - Now seal your lips, begin to inhale and exhale through your nose, with a
slight constriction in the back of your throat, making the breath slightly audible. This is referred
to as Ujayi pranayama, or oceanic breath. Intention - Yoga is the practice of letting go of what
isn't, so that we can clearly see what is. What can you let go of during these 30 minutes?
Transition to Tabletop for Cats and Cows - ANS: On an inhale, push up to the tabletop position
with your hips above your knees and shoulders directly above your wrists. Take a deep breath
in, lower your belly, and look up, or cow pose. Exhale round your spine, chin to chest= cat pose
Arm/Leg Extensions - ANS-Inhale reach your right arm out in front of you and your left leg
straight out behind you, flexing your toes to the floor/squaring your hips down to the mat. Pause
here for a moment, focusing on your breath, creating that balance. Take another inhale. Exhale
bring elbow to knee. (repeat) Inhale extend, Exhale crunch. x2 inhale extend, exhale place
everything back down to the mat.
Thread the Needle - ANS-Inhale reach your right arm up to the sky, allowing your gaze to follow
toward the ceiling. exhale thread the needle, slide your right arm underneath you, resting your
shoulder and cheek on the ground, Press into your left hand for a deep twist
Downward Facing Dog (Adho Muhka Svanasana) - ANS-On an exhale curl your toes under,
send your hips up and back. Deep breath in through your nose, fill up completely... open mouth
exhale
Spread your fingers wide and press your thumbs and forefingers into the mat.
Feet hip width apart. Shoulders away from your ears.
Work your heels into the mat while keeping your hips elevated. Bring your lower ribs into your
spine to strengthen your core. Transition to Ragdoll - ANS-Inhale look between your thumbs
begin to step your feet to the front of your mat
Release your back and allow your head to hang heavy as you bend your knees and reach for
your opposite elbows. Transition from Ragdoll - ANS-Release your fingertips to the mat and
toe/heel your feet together- Inhale slowly roll up
Exhale - Stand at Attention (Samasthiti) - ANS-(3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
Mountain Pose - ANS- Inhale as you reach your arms up to the sky with your palms facing
inward and roll your shoulders back and down. Your shoulders should be hugging one another,
you should have a strong core, and your inner thighs should turn inward. Exhale forward fold -
ANS-with a flat spine. Palms come together through heart center, reaching for the floor.
Child's Pose (Balasana) - ANS: Position yourself in the middle of your mat with your knees wide
and your big toes touching. Extend your arms out in front of you and lower your hips, bringing
your forehead to the mat. ANS: Centering: Take a moment to breathe deeply. Bring your
attention to your inhales and exhales. It's normal for thoughts to wander, but for the time being,
can you let everything go and concentrate on the here and now? 3 Cleansing breaths
*Ujayi Pranayama - Now seal your lips, begin to inhale and exhale through your nose, with a
slight constriction in the back of your throat, making the breath slightly audible. This is referred
to as Ujayi pranayama, or oceanic breath. Intention - Yoga is the practice of letting go of what
isn't, so that we can clearly see what is. What can you let go of during these 30 minutes?
Transition to Tabletop for Cats and Cows - ANS: On an inhale, push up to the tabletop position
with your hips above your knees and shoulders directly above your wrists. Take a deep breath
in, lower your belly, and look up, or cow pose. Exhale round your spine, chin to chest= cat pose
Arm/Leg Extensions - ANS-Inhale reach your right arm out in front of you and your left leg
straight out behind you, flexing your toes to the floor/squaring your hips down to the mat. Pause
here for a moment, focusing on your breath, creating that balance. Take another inhale. Exhale
bring elbow to knee. (repeat) Inhale extend, Exhale crunch. x2 inhale extend, exhale place
everything back down to the mat.
Thread the Needle - ANS-Inhale reach your right arm up to the sky, allowing your gaze to follow
toward the ceiling. exhale thread the needle, slide your right arm underneath you, resting your
shoulder and cheek on the ground, Press into your left hand for a deep twist
Downward Facing Dog (Adho Muhka Svanasana) - ANS-On an exhale curl your toes under,
send your hips up and back. Deep breath in through your nose, fill up completely... open mouth
exhale
Spread your fingers wide and press your thumbs and forefingers into the mat.
Feet hip width apart. Shoulders away from your ears.
Work your heels into the mat while keeping your hips elevated. Bring your lower ribs into your
spine to strengthen your core. Transition to Ragdoll - ANS-Inhale look between your thumbs
begin to step your feet to the front of your mat
Release your back and allow your head to hang heavy as you bend your knees and reach for
your opposite elbows. Transition from Ragdoll - ANS-Release your fingertips to the mat and
toe/heel your feet together- Inhale slowly roll up
Exhale - Stand at Attention (Samasthiti) - ANS-(3 breaths)
Bring your big toes to touch and heels behind your ankles,
Lift your chest up,
Bring your hands to heart center
Mountain Pose - ANS- Inhale as you reach your arms up to the sky with your palms facing
inward and roll your shoulders back and down. Your shoulders should be hugging one another,
you should have a strong core, and your inner thighs should turn inward. Exhale forward fold -
ANS-with a flat spine. Palms come together through heart center, reaching for the floor.
