Vinyasa Krama daily practice sheet

MY DAILY VINYASA KRAMA STYLE PRACTICE ROUTINE

To be explained in future posts

DAILY VINYASA KRAMA PRACTICE ROUTINE

TADASANA subroutine

PRISHTANJALI

PURNA *UTTANASANA (ten long slow breaths here at least, bandhas fully engaged on exhale )

Parassaritta Padottanasana and Uttita Padangustasana sub routines

ON YOUR FEET SEQUENCE -Monday

TRIANGLE SEQUENCE - Wednesday

ON ONE LEG SEQUENCE -Friday

SURYNAMASKARA Sub routine with chant

*PASCHIMOTASANA (ten long slow breaths here at least, bandhas fully engaged on exhale)

ASYMMETRICAL SEATED SEQUENCE - Tuesday

SEATED SEQUENCE - Wednesday

LOTUS SEQUENCE - Friday

JUMP BACK lead in

BOW SEQUENCE - Saturday

INVERTED SEQUENCE - Thursday

SUPINE SEQUENCE - Sunday

APANASANA prep. pose 1

URDWA-PRASARITA-PADA-HASASANA prep pose 2

DWIPADAPITAM prep pose 3

*SARVANGASANA (3-6 breaths)

*SIRSASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )

*SARVANGASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )

UTTANA MAYURASANA

URDHVA DANURASANA

*MAHA MUDRA ( 10 long slow breaths each side, bandhas fully engaged on exhale )

BADHA KONASANA

PADMASANA

PRANAYAMA/MEDITATION

*Key poses for extended stay