Yoga Sequence

Yoga sequence: Emerge as a lotus flower

This week, I played around with the lotus flower as my inspiration and how the lotus grows in the muck and through muddy waters to arrive in pristine form, gently floating above. The lotus is an important symbol in eastern culture. It represents rising above our suffering – attachment, desire, wanting, grasping, wishing.

Even when we sit in meditation, the pose is called padmasana. (Padma = lotus, asana = pose) I imagine how we are seated with all of the things that cause us to create false stories swirling below us and around us. All of that fades away when in meditation as we sit tall with a clear mind. We can become the lotus.

By wearing our opinions, prejudices, strategies and emotions into a solid reality, we try to make a big deal out of ourselves, out of our pain, out of our problems. But things are not as solid, predictable or seamless as they seem.  – Pema Chodron

This sequence is intended to challenge the body and mind to work past samsara, or the cycle of life’s suffering, so that we may emerge as a lotus flower.

60 Minute Sequence: Emerge as a Lotus Flower

  • Balasana
  • Puppy pose
  • Thread the needle
  • Adho mukha svanasana
  • Surya namaskar A x3
  • *Adho mukha, knee to nose, extend, knee to opposite armpit, extend, knee to same armpit, step through lunge
  • Virabhadrasana I
  • Standing balance knee lift, Garudasana/eagle pose, Vira III with eagle arms
  • Vira III with arms extended
  • Standing split, option for Handstand
  • Vira II, Reverse warrior, Sky archer pose, Utthita trikonasana, Ardha chandrasana, Vira II
  • Utthita parsvokonasana, option to bind, Vira II
  • Vinyasa, repeat other side from *
  • Ustrasana/camel –> Balasana x3
  • Fire toes
  • Cat/cow, Adho mukha
  • **Anjanayasana
  • Ardha hanumanasana
  • Anjanayasana open twist, option to bend back leg and grab foot
  • Lizard pose
  • Vinyasa, repeat other side from **
  • Janu sirsasana A
  • Marichiyasana D
  • Seated meditation
  • Supine figure 4
  • Spinal twists
  • Happy baby
  • Savasana
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