Centering Sequence

 Centering Sequence 40 Days To Personal Revolution

This is a 75 minute practice. Try to practice 6 days a week.

week five asana practice

By SironaSky

1	Balasana Child's Pose
2	Adho Mukha Svanasana Downward-Facing Dog
3	Padangusthasana Big Toe Pose
4	Uttanasana Standing Forward Bend
5	Ardha Uttanasana Standing Half Forward Bend
6	Tadasana Mountain Pose
7	Urdhva Hastasana Upward Salute
8	Uttanasana Standing Forward Bend
9	Ardha Uttanasana Standing Half Forward Bend
10	Plank Pose
11	Chaturanga Dandasana Four-Limbed Staff Pose
12	Urdhva Mukha Svanasana Upward-Facing Dog
13	Adho Mukha Svanasana Downward-Facing Dog
14	Ardha Uttanasana Standing Half Forward Bend
15	Urdhva Hastasana Upward Salute repeat #6 through #15 three times.
16	Utkatasana Chair Pose
17	Uttanasana Standing Forward Bend
18	Ardha Uttanasana Standing Half Forward Bend
19	Plank Pose
20	Chaturanga Dandasana Four-Limbed Staff Pose
21	Urdhva Mukha Svanasana Upward-Facing Dog
22	Adho Mukha Svanasana Downward-Facing Dog lift your right leg and open the hip to flip the dog. hold for five breaths and flip back continue thru the vinyasa and repeat with the left leg.
23	Virabhadrasana I Warrior I Pose repeat sun salutation b 2 more times.
24	Virabhadrasana II Warrior II Pose hold Virabhadrasana for 5 breaths then let the back arm reach down the back leg while the forward arm will reach up for reverse warrior.
25	Plank Pose continue through the vinyasa and repeat on the other side
26	Plank Pose
27	Vasisthasana Side Plank Pose move through to plank and repeat side plank on the other side
28	Plank Pose move thru the vinyasa till you are in down dog then bring the right leg forward between the hands and raise up into high lunge
29	High Lunge, Variation Hold for 5 breath then bring your hands to prayer pose and twist elbow to the outside of the knee and hold for 5 breaths and if you can bind the hands under the the bent leg and hold for 5 breaths. Move thru the vinyasa and repeat on the other side.
30	Utthita Parsvakonasana Extended Side Angle Pose move thru the vinyasa till you are in down dog bring the right leg forward hold for 5 breaths and repeat on the left side.
31	Utkatasana Chair Pose from chair bring your hands to prayer pose squat down lower and twist the right elbow to the outside of the left knee , hold for five breaths and move to the other side
32	Padangusthasana Big Toe Pose
33	Garudasana Eagle Pose 5 breaths both sides
34	Utthita Hasta Padangustasana Extended Hand-To-Big-Toe Pose both sides
35	Natarajasana Lord of the Dance Pose 5 breaths both sides
36	Vrksasana Tree Pose 5 breaths both sides
37	Virabhadrasana III Warrior III Pose you can flow from tree to warrior three 5 breaths
38	Ardha Chandrasana Half Moon Pose both sides
39	Utthita Trikonasana Extended Triangle Pose both sides
40	Parivrtta Trikonasana Revolved Triangle Pose both sides
41	Prasarita Padottanasana Wide-Legged Forward Bend
42	Parsvottanasana Intense Side Stretch Pose both sides
43	Salambhasana Locust Pose 5 breaths
44	Dhanurasana Bow Pose 5 breaths
45	Ustrasana Camel Pose move thru the viyasa till you are in down dog then come to your knees to move into camel pose holding for 5 breaths move into childs pose and then repeat camel pose 2 more times
46	Setu Bandha Sarvangasana Bridge Pose come onto your back and lift your hips into bridge pose, squeeze your shoulder blades together and clasp your hands, hold for 5 breaths
47	Urdhva Dhanurasana Upward Bow or Wheel Pose try to practice wheel pose for 5 breaths then rest for 5 breaths
48	Supta Baddha Konasana Reclining Bound Angle Pose relax for 10 breaths
49	Paripurna Navasana Full Boat Pose try boat pose with bent legs here hold for 5 breaths
50	Tolasana Scale Pose roll over your legs and lift up for just one breath. repeat boat to scale 5 times. Then move into wide balancing boat pose. hold the toes and open the legs wide balance for five breaths
51	Eka Pada Rajakapotasana One-Legged King Pigeon Pose move thru the vinyasa untill you are in down dog then bring the right leg forward and under the torso hold for 5 breaths and repeat on the other side
52	Purvottanasana Upward Plank Pose try to hold for 5 breaths if this is to difficult try with bent knees
53	Ardha Matsyendrasana Half Lord of the Fishes Pose both sides
54	Agnistambhasana Fire Log Pose both sides
55	Salamba Sarvangasana Supported Shoulderstand use blankets to keep pressure off the neck
56	Salamba Sirsasana Supported Headstand practice at a wall unless you are experienced at headstand.
57	Halasana Plow Pose after 5 breaths in plow bend the legs into deaf mans pose with the knees over the ears. Hold for five breaths and slowly lower down to fish pose.
58	Matsyasana Fish Pose you want to create space and open the heart.
59	Anantasana Side-Reclining Leg Lift both sides on your back hold for 5 breaths then let the leg drop put to the side.
60	Ananda Balasana Happy Baby Pose move onto your back and gently rock in happy baby side to side. come to stillness and hold for 5 breaths
61	Bharadvajasana I Bharadvaja's Twist this will be a supine twist. lie on your back and either cross your right leg over you left with both legs bent or left leg straight. look over to your left as legs twist right then reverse to the other side hold each side for 5 breaths
62	Savasana Corpse Pose now rest in savasana. letting go of all holding in the body let yourself feel heavy sinking into the earth. stay for as long as you have.
63	Anjali Mudra Salutation Seal roll onto your right side for a few breaths then using your arms come to sitting bring your hand to you heart then to your forehead as you bow forward. Namaste
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