The R's of Yoga

If you read yoga books and articles, you’re likely to notice—as I did—a lot of words beginning with the letter r. A few years ago, I created a series of four classes I called “The R Words of Yoga”—Repetition, Rejuvenate, Relief, and Receive.

Recently, I revised this series for a Beginning/Intermediate class I teach every Sunday morning. I finished up the final class in the series this morning, and I’ve decided to share all four class sequences here. Each sequence is designed for a one hour class.

If you’re a yoga practitioner, you may find these useful for your home practice. If you’re a teacher,  feel free to borrow from any of them for your classes. I welcome your comments or questions.

 

Class I: Repetition

Vinyasa or “flow” classes incorporate repetitive sequences that build heat in our bodies to help us achieve greater flexibility. Also, each time we repeat a pose, we discover something new in it—whether we are repeating it right away, tomorrow, or next week.

1) Vahdrasana - centering; add arm stretches and gentle twists 

2)  Pose of the Hare - 2x

3)  Surya Namaskar - 2x (or more) 

4)  Child's Pose

5) Downward Facing Dog flowing into Upward Facing Dog - 9x (or more)

6) Child’s Pose

7) Vrksasana (Tree Pose) – hold for 5 breaths on each side

8) Flow Sequence:

-Trikonasana (Triangle Pose)

-Warrior II

-Reverse Warrior II

-Warrior II

-High Lunge

-Warrior III (w/arms reaching back, palms toward the sky)

-Warrior I

-Trikonasana (Triangle Pose)

Repeat other side

(As an option, repeat the flow sequence on both sides, adding “airplane” arms or full extension in Warrior III.)

9) Upavista Konasana  

10) Dolphin Pose – 2x; hold for 5 breaths each time

11) Child’s Pose

12) Sukhasana w/easy twist – 2x each direction

13) Bharadvajasana – 2x each direction
14) Bridge Pose –  2x

15) Constructive Rest

16)  Happy Baby Pose  

17) Pose of Choice

18) Supta Baddha Konasana w/bolster, blocks and two blankets 

19) Savasana

 

Class II:  Rejuvenate

“Rejuvenate” comes from the Latin word juvenis meaning “young,” and, oddly enough, the chapter on backbends in The Runner’s Yoga Book is titled “Rejuvenate.” Although backbends (or “heart openers,” as I prefer to call them) definitely rejuvenate us, I believe we should feel rejuvenated at the end of pretty much any yoga class. That said, the practice below is more or less a general asana class, with some inversion prep poses as well as a restorative pose.

1) Sukhasana – centering and breath awareness; neck stretches and gentle twists

2) Downward Facing Dog –  hold 9-12 breaths, then move into “Heavy Handed Dog” and Eka Pada Dog on both sides

3) Child’s Pose

4) Balancing Cat/Cow – 2x each side

5) Tadasana – 5 breaths 

6) Urdhva Hastasana – 5 breaths

7) Uttanasana w/Doug Keller’s instructions to “soften the hip points as well as the knees” – 9-12 breaths (or longer)

8) Step right foot back into High Lunge; add Warrior I arms – 5 breaths

9) Step forward to Uttanasana

10) Step left foot back into High Lunge; add Warrior I arms – 5 breaths

11) Step forward to Uttanasana

12) Step or hop to Plank Pose

13) Exhale slowly to the floor, then inhale into Cobra Pose

14) Sphinx Pose – 5 breaths

15) Downward Facing Dog

16) Inhale to Plank Pose

17) Vasisthasana (Side Plank Pose) – hold  5 breaths each side

18) Downward Facing Dog – 5 breaths

19) Child’s Pose

20) Prasarita Padothonasana

21) Parsvotanasana into Revolve Triangle Pose – hold each pose 5 breaths on both sides

22) Core sequence adapted from Rodney Yee – 4x (or more):

-Dandasana

-Baddha Konasana

-Half-Boat (hold for an extra breath)

-Baddha Konasana

-Wide Angle Pose

-Baddha Konasana

-Dandasana

23) Wide-legged Big Toe – keep arch in low back, belly toned, and chest lifted.

24) Handstand or Half-Handstand at the Wall

25)  “Firelog” Forward Bend – change cross of legs and repeat

26) Bharadvajasana – both sides

27) Bridge Pose with bent elbows’

28) Happy Baby Pose – use both hands to hold one foot as you straighten the other leg and bring it to the floor; do both sides

29) Pose of choice

30) Viparita Korani

31) Savasana (with option of remaining in Viparita Korani)

 Class III: Relief

This practice focuses on stretching and flexibility.

1) Virasana - centering and breath awareness

2) Full Body Stretches w/knee to chest

3) Downward Facing Dog - add Eka Pada on each side, then repeat with option of Wild Thing or Flip Dog Pose 

4) Down Dog to Up Dog – flow 9x times (or more)

5) Child’s Pose

6) Down Dog with shorter stance (“Upside Down V”) bringing heels to the floor - hold 5 breaths

7) Parighasana (Gate Pose)  - both sides; hold 5 breaths

8) Flow Sequence—hold each pose 5 breaths:  

-Triangle Pose

-Utthita Parsvakonasana (Side-Angle Pose)

-High Lunge with Warrior I arms

-Triangle Pose
Repeat other side

9) Prasarita Padottanasana – repeat 2-3x with arm variations

10) Locust Pose – repeat 2-3x w/arm variations

11) Crocodile Pose  - hold 5 breaths

12) Bridge Pose – take one leg up at time and stretch heel away from you

13) Baddha Konasana – open feet like a book

14) Upavista Konasana

15) Supta Baddha Konasana

16) Knees to chest w/sacral rocks

17) Knees at right angle and hands behind head for 10 sit-ups

18) Wide-legged Child’s Pose w/bolster

19) Viparita Karoni

20)  Savasana

Class IV: Receive

This practice emphasizes backbends (aka “heart openers”) and twists. The sequence is inspired by Rodney Yee, Donna Farhi, and the “Revolve and Resolve” chapter from The Runner’s Book of Yoga.

 

1) Constructive Rest

2)  Supta Padangusthasana – all three variations on both sides

3)  Eye of the Needle – both sides

4)  Clock at the Wall stretch – both sides

5)  Flow sequence - both sides: 
-Downward Facing Dog

-Uttanasana

-High Lunge

-Crescent Moon

-Plank

-Exhale slowly to the floor

-Inhale Cobra

-Exhale Down Dog

      6)    Repeat Flow sequence on both sides, adding Chataranga

      7)  Revolve Side Angle (with back heel lifted) – 5 breaths each side

      8)   Simple Supportive Backbend – rolled blanket under shoulder blades; knees may be bent for low back support; hold 3-5 minutes

       9) Cobra Pose – 2x

      10) Sphinx Pose – 5-10 breaths

      11) Downward Facing Dog (add vinyasa if desired)

      12) Pigeon Prep Pose – 5-10 breaths on each side

      13) Downward Facing Dog (add vinyasa if desired)

      14) Child’s Pose

      15) Paschimottanasana

      16) Sukhasana twist – 5 breaths each direction

      17) Happy Baby Pose

      18) Constructive Rest 

      19) Savasana