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EDITOR'S NOTE: Yoga Sequences are written by Breaking Muscle founder Mindith Rahmat. Mindith is an E-RYT 500 Licensed Yoga Therapist and Trainer. Mindith has studied underneath illuminating yoga academics together with, Joseph and Lillian LePage, Baron Baptiste, Bryan Kest, Shiva Rea, Rod Stryker, and just lately with Grasp Paulie Zink.
Jivamukti Yoga
The Jivamukti Yoga methodology and philosophy had been developed by co-founders Sharon Gannon and David Life. Jivamukti Yoga courses are often accompanied by uplifting and highly effective music which improve the expertise of the yoga observe.
Jivamukti's philosophy is expressed by way of the 5 tenets of ahimsa, bhakti, dhyana, nada and shastra. The first 4 weeks of this program will include newbie sequences and the final 4 weeks will incorporate the Jivamukti methodology in flows. Maintain all poses for 5 breaths except in any other case indicated within the sequence.
Week Eight
Day One: Jivamukti Coronary heart-Opening Sequence
- Jivamukti Magic Ten
- Warrior 1
- Warrior 2
- Triangle
- Warrior 2
- Aspect Angle
- Pyramid
- Lunge
- Downward Canine
- Plank
- Chatarunga
- Upward Canine
- Downward Canine
- Plank
- Knees Chest Chin
- Cobra
- Downward Canine
- Lunge
- Ahead Bend *with shoulder launch, maintain 10 breaths
- Standing Head to Knee Balancing Pose
- Tree Pose
- Yogis Squat with Twist
- Standing Ahead Bend
- Triangle
- Revolved Triangle
- Extensive Legged Ahead Bend
- Double Pigeon *proper facet
- Single Pigeon
- King Pigeon
- Downward Canine
- Double Pigeon *left facet
- Single Pigeon
- King Pigeon
- Bow
- Wheel
- Joyful Child
- Star
- Desk High
- Shoulderstand
- Plow
- Fish
- Reclined Twist
- Savasana *10 minutes
Day Two: Full Jivamukti Non secular Warrior Sequence
- Jivamukti Magic Ten
- Downward Canine – 10 breaths
- Uttanasana – 10 breaths
- Squat – 10 breaths
- Teepee Twist – 5 breaths all sides
- Ardha Matsyendrasana – 5 *breaths all sides
- Desk High – 10 breaths
- Handstand – 5 to 25 breaths
- Standing Posture Alignment – 5 breaths
- Standing Aspect Bends – 4 breaths
- Standing Spinal Roll – 16 breaths
- 3x Surya Namaskar – Ashtanga A Collection
- 1x Jivamukti A Collection
- Standing Sequence:
- Utkatasana (inhale) Uttanasana (exhale) Warrior I *proper facet – 5 breaths
- Warrior II – 1 breath Trikonasana – 5 breaths
- Warrior II – 5 breaths
- Prolonged Angle A – 5 breaths
- Chin to Shin Parsvottanasana – 5 breaths
- Lunge Standing spinal twist – 5 breaths
- Ardha Matsyendrasana – 5 breaths
- Ankle to Knee – 5 breaths
- Lolasana
- Dandasana-Upward Canine-Downward Canine
- Repeat standing sequence *on left facet
- Seated straddle – 5 breaths
- Lolasana (crossing left ankle over proper ankle)
Balancing Vasishthasana Sequence *Lolasana, leap again; exhale Chaturanga Dandasana; inhale Upward Canine; exhale Downward Canine; inhale Plank Pose; exhale onto the suitable hand and outdoors of proper foot, lengthen left arm up Vasishthasana – 3 breaths; repeat on left facet
- Shalabhasana 5 breaths
- Dhanurasana x2 5 breaths every
- Roll over lie on the again Half Wheel – 5 breaths
- Urdhva Dhanurasana – 3 instances, 5 breaths
- Pull knees to chest – 5 breaths Reclining Eagle Twist – 5 breaths all sides
- Pull knees to chest and rock to a seated positionForward Bending
- Paschimottanasana – 15 breaths
- Janu Shirshasana – 5 breaths all sides
- Tarasana – 5 breaths
- Shoulderstand Sequence * 5 minutes on whole sequence or about 50 breaths:
- Shoulderstand – 35 breaths
- Halasana – 5 breaths
- Karnapidasana – 5 breaths
- Matsyasana – 5 breaths Roll over and push again into Little one's PoseHeadstand Sequence Spend 5 minutes or 50 breaths
- Little one's Pose – 10 breaths
- Meditation 5 minutes
- Shavasana and Leisure – 5-10 minutes
