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“ Funusara ” Sequence Get your butt grounded then flow

“ Funusara ” Sequence Get your butt grounded then flow . Grounding 45min flow. Corpse Pose/Relaxation pose – Savasana. Start in Savaasana – close your eyes Imagine all the external noise died – it’s all silent now

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“ Funusara ” Sequence Get your butt grounded then flow

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  1. “Funusara” SequenceGet your butt grounded then flow Grounding 45min flow Source: www.yogaraj.eu Pictures: www.yogajournal.com

  2. Corpse Pose/Relaxation pose –Savasana • Start in Savaasana – close your eyes • Imagine all the external noise died – it’s all silent now • Feel the floor beneath you how it supports your body weight…scan your body and really pay attention to your contact with the ground. • Feel how solid it feels, how stable it is. • It’s there to support you. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  3. FoetusPose • Transition through fetus pose to Sukhasana – easy cross-legged pose with your eyes closed. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  4. Simple cross-legged pose –sukhasana • Gently open your eyes, hands in anjali mudra. • Set your intention for now. Not today, not tomorrow, just now. What is your intention right now? Source: www.yogaraj.eu Pictures: www.yogajournal.com

  5. Simple cross-legged pose –sukhasana • Inhale and lift your arms up • Lengthen your waistline, but pay attention to your hips – push them into the ground, while lifting up the chest • Shoulders are grounded in the sockets • Exhale and relax your arms down • Slowly repeat 3x 3X Source: www.yogaraj.eu Pictures: www.yogajournal.com

  6. Easy twist insukhasana • Easy twist to the right to warm up the core • Make sure you keep the connection to the ground and length in your waist! Right Side Source: www.yogaraj.eu Pictures: www.yogajournal.com

  7. Easy twist insukhasana • Easy twist to the right to warm up the core • Make sure you keep the connection to the ground and length in your waist! Left Side Source: www.yogaraj.eu Pictures: www.yogajournal.com

  8. Forward bend in sukhasana • Inhale, lengthen your torso and exhale stretching forward and down • Again, notice the connection to the ground – how soothing the firmness and stability is. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  9. Cat and Cow – Marjaryasanaand Bitilasana • Repeat 2x to wake up the spine and your uddiyanabandha and gently open the heart Source: www.yogaraj.eu Pictures: www.yogajournal.com

  10. Down Dog –AdhoMukhaSvanasana • Peddle the feet to open up the calfs and the hamstrings • Focus on maintaining good connection to the ground with your palms and your feet • Feel the energy flowing through you Source: www.yogaraj.eu Pictures: www.yogajournal.com

  11. Sun Salutation A - Surya Namaskar A • Repeat approx4x in slow motion • Keep your focus on the points where your body touches the ground • This is your foundation, your rock. • No matter what happens in your life, you can always “hold on to the ground” – the ground will hold you still. • At the end, pose in down dog. 4X Source: www.yogaraj.eu Pictures: www.yogajournal.com

  12. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Right leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  13. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  14. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  15. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Left leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  16. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  17. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  18. OKAY, You Feel at home, so let’s take it a notch up… Source: www.yogaraj.eu Pictures: www.yogajournal.com

  19. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Right leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  20. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  21. ViraBhadrasana II – Warrior II pose • Open up into warrior 2 – turn your hips sideways facing the left side • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to arch alignment, plugged into the mat at 90 degree angle. • Long waist, chest up, shoulders down and back, belly in • Stretch your arms out to the sides palms down and if comfortable, look towards your right fingertips • Notice how your body wiggles at first, but attains a sense of stability in the poseas you breathe through it. Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  22. Reverse Warrior – ViparitaVirabhadrasana • Turn your right palm upwards and slowly begin lifting it upwards and back towards the back leg • The position of your legs stays unchanged • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in Right leg 1 Long Breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  23. Extended Side Angle Pose– Parsvakonasana • Now lower your top arm to rest on your thigh- do not put much weight on it, use your core muscles to support you. • Lean forward stretching your back arm diagonally over your ear • The position of your legs stays unchanged, legs are active • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in • Look at your left palm • Feel how after a couple of breaths you feel home again. Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  24. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  25. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Left leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  26. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  27. ViraBhadrasana II – Warrior II pose • Open up into warrior 2 – turn your hips sideways facing the left side • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to arch alignment, plugged into the mat at 90 degree angle. • Long waist, chest up, shoulders down and back, belly in • Stretch your arms out to the sides palms down and if comfortable, look towards your right fingertips • Notice how your body wiggles at first, but attains a sense of stability in the poseas you breathe through it. Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  28. Reverse Warrior – ViparitaVirabhadrasana • Turn your left palm upwards and slowly begin lifting it upwards and back towards the back leg • The position of your legs stays unchanged • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in Left leg 1 Long Breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  29. Extended Side Angle Pose– Parsvakonasana • Now lower your top arm to rest on your thigh- do not put much weight on it, use your core muscles to support you. • Lean forward stretching your back arm diagonally over your ear • The position of your legs stays unchanged, legs are active • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in • Look at your left palm • Feel how after a couple of breaths you feel home again. Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  30. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  31. Are you Starting to notice the pattern? Let’s continue! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  32. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Right leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  33. High Lunge pose – AshwaSanchalanasana Right leg 3 Breaths • Swing your lifted leg forward and between your hands • Back ball of the foot plugged into the mat • Lift your torso upwith your arms stretched our along your ears • Stabilize the pose using your core and by hugging leg muscles to the bone • Breathe through to find ease in the pose Source: www.yogaraj.eu Pictures: www.yogajournal.com

  34. High Lunge pose with a twist – AshwaSanchalanasana Right leg 3 Breaths • Now lower your arms to shoulder level and start turning your torso to the right with your right arm pointing in the same direction as your back heel • The position of your hips and legs stays unchanged • Notice how your core muscles work to keep you stable • Breathe through the pose to find home Source: www.yogaraj.eu Pictures: www.yogajournal.com

  35. High Lunge pose – AshwaSanchalanasana Right leg • Return to high lunge pose and lower your hands down to the mat Source: www.yogaraj.eu Pictures: www.yogajournal.com

  36. high Lunge Pose (Horse Rider’s pose) – Ashwasanchalanasana • Scissor jump your legs a few times with gentleness – leaving your left leg in front Scissor Jump! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  37. High Lunge pose – AshwaSanchalanasana Left leg 3 Breaths • Back ball of the foot plugged into the mat • Lift your torso upwith your arms stretched our along your ears • Stabilize the pose using your core and by hugging leg muscles to the bone • Breathe through to find ease in the pose Source: www.yogaraj.eu Pictures: www.yogajournal.com

  38. High Lunge pose with a twist – AshwaSanchalanasana • Now lower your arms to shoulder level and start turning your torso to the right with your right arm pointing in the same direction as your back heel • The position of your hips and legs stays unchanged • Notice how your core muscles work to keep you stable • Breathe through the pose to find home Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  39. High Lunge pose – AshwaSanchalanasana Left leg • Return to high lunge pose and lower your hands down to the mat Source: www.yogaraj.eu Pictures: www.yogajournal.com

  40. high Lunge Pose (Horse Rider’s pose) – Ashwasanchalanasana • Gather up your stability for a smooth transition into warrior III with your right leg lifted. • Breathe through changes in balance, you will find your home. • (And if you don’t this time– it’s not the end of the world! Keep trying!) Source: www.yogaraj.eu Pictures: www.yogajournal.com

  41. Warrior III pose – ViraBhadrasana III • Standing leg is strong • Hips are level, back leg is active • Torso is straight, belly in, chest open, neck long • Breathe through changes in balance, you will find your home. • (And if you don’t this time– it’s not the end of the world! Keep trying!) Left leg=standing Source: www.yogaraj.eu Pictures: www.yogajournal.com

  42. Chair pose – Utkatasana • From warrior III, slowly move your lifted leg back to meet your standing one, standing at sitting bone width, or feet all the way together • Arms stay stretched up, shoulders down • Inhale and come into chair pose • Bent knees in line with your toes, • Tailbone down, belly in, chest up, heart up, shoulders back and down, neck long • Breathe, find ease in the pose • If you feel comfortable, try coming up on your tippy toes and then slowly lower back down. And come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  43. Twisted chair pose – ParivrttaUtkatasana • From chair pose, with hands in anjali mudra, twist to your left • Knees are in line, the position of your legs does not change • Back straight, both shoulders open • Breathe and find home in your twist • If you feel confident, try to come onto your tiptoes again! • Do it slowly, breather through it, feel your connection to your body and the ground that give you support. Left side…And yes, come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  44. Chair pose – Utkatasana • Return to simple chair pose • Slowly start tipping your weight forward and start lifting your left leg up for warrior 3 • Make it a smooth and mindful transition • Stay grounded – connected to your breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  45. Warrior III pose – ViraBhadrasana III • Standing leg is strong • Hips are level, back leg is active • Torso is straight, belly in, chest open, neck long • Breathe through changes in balance, you will find your home. • (And if you don’t this time– it’s not the end of the world! Keep trying!) Right leg=standing Source: www.yogaraj.eu Pictures: www.yogajournal.com

  46. Chair pose – Utkatasana • From warrior III, slowly move your lifted leg back to meet your standing one, standing at sitting bone width, or feet all the way together • Arms stay stretched up, shoulders down • Inhale and come into chair pose • Bent knees in line with your toes, • Tailbone down, belly in, chest up, heart up, shoulders back and down, neck long • Breathe, find ease in the pose • If you feel comfortable, try coming up on your tippy toes and then slowly lower back down. And come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  47. Twisted chair pose – ParivrttaUtkatasana • From chair pose, with hands in anjali mudra, twist to your right • Knees are in line, the position of your legs does not change • Back straight, both shoulders open • Breathe and find home in your twist • If you feel confident, try to come onto your tiptoes again! • Do it slowly, breather through it, feel your connection to your body and the ground that give you support. Right side…And yes, come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  48. Chair pose – Utkatasana • Return to simple chair pose • Slowly start tipping your weight forward and start lifting your left leg up for warrior 3 • Make it a smooth and mindful transition • Stay grounded – connected to your breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  49. Forward bend - Uttanasana • Stand with your feet at hip distance to give your lower back a little more space • With hands touching the floor or grab your elbows and dangle gently from side to side • Knees may be slightly bent, back is straight • Breathe Source: www.yogaraj.eu Pictures: www.yogajournal.com

  50. Sun Salutation A - Surya Namaskar A • From utanasana come into tadasana – standing pose and take a slow sun salutation • At the end, pose in down dog. 1X gently Source: www.yogaraj.eu Pictures: www.yogajournal.com

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