Always Be Dancing Expressive Arts

Yoga and Flamenco for Every/body

Yoga-Snack: Warrior Series

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I was so impressed with the class when I arrived for Yoga-Snack this morning. They were all seated quietly in their seats, reading. The teacher rang her chime to signal the end of reading time and the beginning of yoga. They all calmly put their books away in their cubbies and went directly to the floor. I felt a quiet sense of peace in that room. Their energy was encompassing.

I decide to do a Vinyasa sequence. I like how it builds energy and requires a constant state of attention. There is very little holding of poses; instead it is more like a dance.

Warm-Up:
We started in Easy Pose and did our spinal warm up. Then one at a time, right hand across left knee, palm opened up, twist gently towards the opened hand side putting the free hand behind you to add support. Then switch sides. Cat and Cows with some loud meows and moos. Balance, while on hands and knees, one arm out, opposite leg stretches back; then when ready reach back without stretch hand and grab onto foot of leg in back, and make a one sided bow pose. Repeat other side.

Vinyasa Sequence:
3x Sun Salutation : Adho Mukha Svanasana (Downward Facing Dog Pose), jump forward, Uttanasana (Standing Forward Bed) , Flat Back, Uttanasana, rise up, arms above head, let head fall back (Lift from heart center). Come down: Flat Back, Uttanasana, Flat Back, step to high plank (hold it be strong); let self slowly to floor, up into Cobra, hsssssssssssssssssssssss.
Uttkatasana/Chair Pose/ Lightning Bolt Pose/ Must be strong in this pose. You are electricity.

Warrior Series:
Step back into Virabradasana 1 (Warrior I)-make sure back foot is on floor, with the toes slightly facing out, while front foot is facing straight forward and front knee is bent to a 90 degree angle and back leg is straight. Arms up. Let head fall back. Virabradasana II (Warrior II): I am strong! I am able! I am marvelous! Take time and put weight on front foot and transfer into Virabradasana III (Warrior III). Arms forward balance and hold.

Repeat from Chair Pose through Warrior series on opposite leg.

Deep breaths in & out in Tadasana (Mountain Pose), hands at heart center.

Deep Relaxation:
Savasana/Corpse Pose/ Dead Man’s Pose. I take them through a short relaxation exercise: at the beach, warm sunny day, lying in sand and how t holds you perfectly. Hands are at sides, with palms open, pretend you have bird seed on your hands and if you lie perfectly still, the sea gulls will come down and eat out of your hands. I then proceeded to go to each child and give their arms the noodle test.

Wake-Up:

Wiggle hand and toes, turn wrists and ankles, rub hands together, and rub feet together. Rock and roll to stand.

Namaste!

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Author: alwaysbedancing

Always Be Dancing Expressive Movement: Yoga and Flamenco for Every/Body. I am committed to inclusion. I bring inclusion to school communities, fitness professionals, Pt's/OT's, yoga studios and every(body) in between through classes, workshops, professional development seminars, public speaking, and guest blogging. I can create a program specific to your needs.

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