Category: Sequence Ideas

Wednesday Workout: Marichyasana

8/16/2017

Benefits of Marichyasana

Calms the mind and body
It stretches the shoulders
Massages the internal organs
Improves digestion
Opens hips, pelvis, chest & shoulders
Relieves mild backache and hip pain

This week our peak pose was Marichyasana. This pose, named after the sage, Marichi, is a deep twisting, folding and opening seated position. It requires flexibility in a number of muscle groups including: hip flexors, hamstrings, gluteal, and calf. All the folding and twisting of this asana helps to keep the spinal muscles mobile as well as squeezes and flushes the internal organs with new oxygenated blood. Just be sure to be warmed up and careful with these poses. Never force yourself into a pose—that's a great way to severely injure yourself. This entire flow sequence is designed to help prepare our bodies for marichyasana. So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
Namaste.
- Ann

Preparing for Marichyasana
If you're anything like me, you need to prepare your body for any of the Marichyasana poses. Here are just a few of many poses out there that may help prepare your body for this challenging pose.

Siddhasana (accomplished pose) or Sukhasana (easy pose)
Supta Baddha Konasana (reclining bound angle)
Supta Padangusthasana (reclined hand to foot pose)
Uttanasana (standing forward fold)
Baddha Konasana (bound angle pose)
Janu Sirsasana (head to knee forward fold)
Utthita Parsvakonasana (extended side angle)
Virasana (hero pose)
Supta Virasana (reclined hero pose)
Triang Mukha Eka Pada Pachimottanasana (Three limbs facing one foot westward stretching pose)
Ardha Baddha Padma Paschimottanasana (half bound lotus westward stretching pose)

Once you've had a chance to warm up, then try moving into one of the "beginning level" Marichyasana poses.

***DISCLAIMER***
You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. The information contained in this website may not be tailored to your current physical and mental health. I accept no liability whatsoever for any damages arising from the use of this website. As with any workout or yoga class, be sure to warm up properly and cool down afterward to avoid injury.

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Wednesday Workout: Grovin' to Garuda

8/2/2017

Benefits of Garudasana

Strengthens & stretches ankles and calves
Stretches thighs, hips, shoulders, and upper back
Improves concentration
Improves sense of balance

Theraputic Applications of Garudasana

Asthma
Low backache
Sciatica

Download PDF

This week...We focused on opening up our IT bands, shoulders, chest, and back as well as strengthening our quads in order to work into Garudasana also known as eagle pose,

In particular, the poses we did during the second flow sequence, helped to prepare our bodies for garudasana. All of these poses are great because they help test our flexibility, openness and strength, all with the goal to help us move more gracefully into and out of splits.

So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
Namaste.
- Ann

Prepping Poses

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Wednesday Workout: Fledgling Flow

7/19/2017

utthita hasta padangusthasana
(extended hand-to-foot)

This sequence...is perfect for beginner level yogis. If you've practiced yoga in the past and are looking for a progression to help motivate you after a long hiatus away from your practice, this may be exactly what you're looking to use.

Fledgling Flow works on opening up hips, hip flexors, hamstrings, shoulders, and back. It aims to help strengthen the core and to improve your overall balance. In general, it should be an easy flowing sequence to help you work all areas of the body.

So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
Namaste.
- Ann

Fledgling Flow

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Wednesday Workout: Hanuman-Style

7/12/2017

Increase the difficulty of Hanumanasana by sitting up straight, arms overhead and gazing up with your drishti (focus) to improve balance and concentration.

This week we focused on opening up a variety of muscle groups including: the hip flexors, hamstrings, gluteal, and calf in order to work into Hanumanasana, also known as the monkey pose or more commonly as the splits, The great thing about hanumanasana is that in addition to improving flexibility, it helps increase blood circulation in the hips and legs, which helps improve overall health, recovery and energy in the lower extremities. Plus, if you lift your arms overhead, you strengthen the muscles in the spine, arm, and core.

This entire flow sequence is designed to help prepare our bodies for hanumanasana. So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
Namaste.
- Ann

download PDF

CAUTION: Avoid this asana if you suffer from a slipped disc, sciatica, hernia, and/or dislocation of the hip joint.

Warm Up

Key Prepping Poses

Other Resources

Did you know? Hanumanasana also strengthens two chakras: Muladhara and Svadisthana.

The Muladhara Cakra, also know as the root chakra, is located at the base of the spine. It is the first cakra and deals with our foundational needs for survival: food, security and shelter. Hanumanasana grounds us, bringing us closer to Mother Earth.

The Svadisthana, or second/sacral chakra, is located at the lower belly and inner pelvis. It is associated with water, flow, flexibility, and fun. Hanumanasana cultivates the relationship between yourself and others, allowing you to build healthy relationships and release repressed emotions.

Want to know more of the science behind the pose? Check out this article at The Daily Bandha about Hanumanasana.

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Wednesday Workout: Get Energized!

6/28/2017

Cakra Yoga? What is it?

Ok. Before you all jump on me for mis-spelling "Chakra" let me just say, my awesome Sanskrit instructor, Cheryl Oliver, explained to me one day why the correct spelling of the word is cakra. I'm not going to bore you with the long sanskrit grammar lesson, but just take my word. The word is spelled cakra.

Cakra yoga uses asanas (yoga postures) and pranayama (controlled breath) to cleanse, balance, and open the cakras, or energy centers, of the body. Many of the postures in hatha yoga are often adopted in cakra yoga because the straight alignment of the pose. More specifically, the straight alignment of the spine is the most important since this is where the flow of cakra energy occurs.

Therefore yoga has two benefits:

The overall stretching and strengthening of your muscles and connective tissues benefits your overall physical health.
When used in conjunction with pranayama, yoga helps to bring new life (via oxygen) and balance to the cakras in yoga.

Why a cakra sequence?

A few weeks ago, a bit on a whim, I taught a Cakra Yoga sequence. Then, a few weeks later a student approached me after class and said, "I LOVED your cakra class. I don't know what that was all about, but I left class feeling AMAZING and got the best sleep I've ever had in a long time that night!"

Wow! That's really cool. As a teacher, I can't tell you how thrilled I get when students share with me their yoga experiences. It's especially exciting when I hear something a student particularly liked or benefited from. I leave that class feeling an overwhelming joy in my heart.

So, voila, that's why we did another cakra yoga class this week. The sequence is to the right. Feel free to download the PDF and practice it at home.

Final thoughts...

I'm not a scientist. I can't tell you how or why yoga works or how that ties to our energy centers. However, in my short time as a teacher, I have been amazed at how practicing yoga can radically change a life. PTSD suffers find comfort and peace. Insomniacs find sleep. Athletes recover more quickly. Stressed out workers find rejuvenation. I'm sure there's a ton of research out there and I could try to summarize it here, but I'm not going to. Instead, I'll continue to be amazed at and grateful for the practice of yoga, and I will steadily plug along practicing mine, and maybe, if I'm lucky, helping you with yours..
Namaste.
- Ann

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Wednesday Workout: Fierce Dancer

6/21/2017

Key Prepping Poses

This week...

We worked on opening up our hips, hip flexors, thighs, shoulders, and back in order to work into Dancer (natarajasana).

In particular, the poses we did during the second flow sequence, helped to prepare our bodies for dancer. All of these poses are great because they help test our balance, strength and flexibility, all with the goal to help us move more gracefully into and out of dancer.

So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
Namaste.
- Ann

Download PDF

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Crush it Core

6/19/2017

2017, Ted & Ann on Beulah's Book,
Red Rocks, Las Vegas, NV

Core. Core. Core. It's been a recurring theme this month. Recently, during a Wednesday flow class, we discussed how important the core is to enable us to do jump backs. First, we prepared for jump-backs by doing a core workout then we did a number of jump-back drills.

However, no matter what sport you love, a strong, flexible core will improve your performance. So whether you're working on perfecting your yoga jump-back or working to send a wicked roof project, this core routine will help get results! Here are a few of the poses and drills we did to help charge our core and ready us for stellar jump backs!

First Sequence - Torso Lifts > Leg Lifts > Low Boat
Lay on your back with your arms extended over head, Lift your chest off the floor and back down five (5) times then on the last one hold for five (5) breaths. Lower chest. Lift and lower legs five (5) times then on the last one hold legs lifted for five (5) breaths. Finish the sequence by holding Low Boat Pose (both torso/arms and legs lifted. Hold low boat for five (5) breaths.

Lay Flat on Back

Torso Lifts

Leg Lifts

Low Boat (Ardha Navasana)

Second Sequence - Dandasana > Leg Circles
Sit in Dandasana. Press hands into the floor or on blocks for more elevation, lifting your rear-end up off the floor while your heels remain on the floor. Lift up one leg. Lift the leg a bit higher. Lift just a bit higher. Hold. Next, extend the leg to the side and around, drawing a large circle. When done drawing a circle, extend the leg out to the side and hold for a five-count. Lower leg and repeat on the opposite side.

Staff (Dandasana)

Leg Lifts, Circles and Hold to Side

Third Sequence - Boat > Lolasana
Move into Boat pose. Hold for five (5) breaths. Then cross your feet and press up into Lolasana. If desired, use blocks under your hands to give you more space to lift off the floor. Hold Lolasana for five (5) breaths. Return to boat and repeat the sequence for a total of five (5) times.

Boat (Paripurna Navasana)

Pendant (Lolasana)

Fourth Sequence - Reverse Table Top > Purvottanasana
Place a block between your knees and move into reverse table top. Hold the pose for five (5) breaths. Finish with holding Purvottanasana for five (5) breaths.

Reverse Table Top (Ardha Purvottanasana)

Upward Plank (Purvottanasana)

Final Counter Pose - Belly > Up Dog (or Cobra)
To relieve your core and shoulders from the intense workout listed above, come to your belly and press into upward dog or cobra.

Up Dog (Adho Mukha Svanasana)

Cobra (Bhujangasana)

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Wednesday's Workout: Feel The Burn!

5/25/2017

Some of you expressed just how much you loved last night's flow session (who knew you folks liked so much pain?!...challenge accepted!) So, should you want to revisit the torture I descended upon you, here's a couple of the flow sequences we did:

Flow 1 - Building up the Burn

From Standing:

Inhale into Eagle (garudasana) - Balancing on your right leg, wrapping left leg around right; left arm under right). Exhale to squat lower, lifting elbows toward ceiling. Hold for two (2) rounds of breath
Exhale into Warrior 3 (virabhadrasana 3) - Continue to balance on right leg. On your third exhale, release arms and bound leg. Keep left leg lifted and press into Warrior 3. Hold for two (2) rounds of breath
Exhale into Standing Half Splits (urdhva prasarita eka padasana) - Continue to balance on right leg. On your third exhale, release your hands to the ground and press into half splits. Hold for two (2) rounds of breath
Exhale & Prep for Revolved Hand to Big Toe - Exhale and release both hands to the floor, Step your left foot to the floor, next to your right. With your left hand grab the outside of your right foot, Bend your knee preparing to rise up into standing revolved half moon.
Inhale Revolved Hand to Big Toe (parivrtta hasta padangusthasana)- Inhale balancing on your left leg and stretching the IT band of your right leg. Hold for two (2) rounds of breath
Exhale release back to standing.
Flow through vinyasa
Do the same sequence on the other side

Flow 2 - My Leg's on Fire

From Downward Dog:

Inhale lift right leg up toward ceiling
Exhale Runner's Lunge - Step right foot between hands. When making this move really crunch and lift your knee toward your chest, try to keep both hands flat on the mat and gently step your foot between your hands. Inhale and stretch
Exhale Low Lunge, Prep'ing for Anjaneyasana - Drop knee to the floor. Release the top of your foot to your mat. Press into your feet, engaging and making your legs strong. When firmly planted...
Inhale into Anjaneyasana - Lift your arms toward the ceiling. Feel a stretch in the inner thigh and hip flexor. Hold for two (2) rounds of breath
Exhale Twist to the Left in Anjaneyasana - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in Anjaneyasana - Lift arms over head, fingers reaching toward ceiling.
Exhale Twist to the Right in Anjaneyasana - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Exhale into Half Split (Ardha Hanumanasana) - Shift hips back, stacking them over the back knee. Walk your front foot forward. Toes lifted. You should feel like your pulling through the heel of the front foot. Fold over the front leg. Hold for two (2) rounds of breath
Exhale into Runner's Lunge, Preparing for High Crescent - Press into your feet. Engage and make your legs strong. Once you have a solid foundation....
Inhale into High Crescent - Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Don't overarch the lower back. Lengthen tailbone toward the floor. Reach through your back heel. Look up toward your thumbs. Hold for two (2) rounds of breath
Exhale Twist to the Left in High Crescent - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
Exhale Twist to the Right in High Crescent - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
Exhale into Runner's Lunge, Preparing for Revolved Half Moon - Press into your front leg, bumping up your back foot. Engage and make your leg strong. Once you have a solid foundation....
Inhale into Revolved Standing Half Moon (parivrtta ardha chandrasana) - Leaving your left hand on the floor, lift your back leg, roll your chest toward the right and lift your right arm toward the ceiling. (opposite instructions when sequencing on the left side) Hold for three (3) rounds of breath
Exhale release hand and foot to floor, coming into plank.
Flow through vinyasa
Do the same sequence on the other side

Kickin' Up the Core Workout

Plank (Vasisthasana) - Hold for three (5) rounds of breath
Side plank (Right side) - Hold for three (3) rounds of breath
Revolved Side Plank (Right Side) - Hold for three (3) rounds of breath
Tree Plank (Right Side) - Hold for three (2) rounds of breath
Plank - Hold for two (2) rounds of breath
Side plank (Left side) - Hold for three (3) rounds of breath
Revolved Side Plank (Left Side) - Hold for three (3) rounds of breath
Tree Plank (Left Side) - Hold for three (2) rounds of breath
Boat (Navasana) to Lolasana (Pendant) (5 times for each) - Hold boat for a five-count and pendant for one-breath.

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Ann SEibert

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Wednesday Workout: Marichyasana

Wednesday Workout: Grovin' to Garuda

Hey Ann!

Wednesday Workout: Fledgling Flow

Fledgling Flow

Hey Ann...

Wednesday Workout: Hanuman-Style

Hey Ann!

Wednesday Workout: Get Energized!

Cakra Yoga? What is it?

Why a cakra sequence?

Final thoughts...

Wednesday Workout: Fierce Dancer

This week...

Crush it Core

Wednesday's Workout: Feel The Burn!

Flow 1 - Building up the Burn

Flow 2 - My Leg's on Fire

Kickin' Up the Core Workout

Places to find me teaching

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