This practice is your way to start the day right with a few simple movements that create a head to toe stretch, and help you clear physical and mental stagnation. This is your opportunity to set the tone for your day, each and every morning. Feel free to modify and create on your own, once you get the hang of these poses and movements. Use yoga blocks or home made props as needed for stability and support. Remember to breathe deeply in and out through you nose, with an open throat, and to keep your gaze soft and focused as you move.
3 Simple Sun A’s with:
1 Standing Half Moon on Right/Left Side
2 Thumb Pull in Tadasana
3 Cactus Arms in Tadasana
1 Wide Legged Forward Fold with Shoulder Rinse
Daily Practice | Basic Foundational Yoga Sequence
This foundational sequence is the basic starting point for The Yogi Life yoga asana flow practices. It is designed for the absolute beginner, all ages, body types and fitness levels. In the supporting video Marsha guides you through the instructions for getting started with this practice. If you already practice yoga, or have a more advanced practice, you may want to add on, and you can practice to the full class audio recordings featured below from yoga classes at Marsha's studio. Marsha has also included an Intermediate Level Power sequence, with photos of key poses.
Easy Pose/Sit Cross Legged with Neck Stretch
Cat/Cows w/Shoulder Opener
Forward Fold (Wide Legged with Blocks)
3 Sun Simple Salutation A’s (without stepping back)
2 Sun A’s with Step Back, Plank on Knees (add these movements to your practice when you feel strong enough, this is not included in the basic video tutorial)
1 Modified Sun B (Low Lunge) with Twist (seasoned practitioners can add several Full Sun B's to the sequence)
Baddha Konasana/Seated Butterfly Pose
Eagle with Foot/Toe on Floor
Tree with Foot/Toe on Floor
Forward Fold with 2 Blocks
Triangle with Block
Wide Legged Straddle with Two Blocks
Pyramid with Two Blocks
Repeat Other Side
3-5 Rolling Cobra’s
Supported Bridge Pose
Supta Bhadda Konasana
Figure Four on Back
Seated Forward Fold with Knees Bent and Strap
Seated Twist or Floor Twist with Strap
Legs Up the Wall Pose/Viparita Karani
The Yogi Life Basic Daily Yoga Sequence Instructional Video
Up the Intensity: Full Baptiste Yoga Power Yoga Audio Classes from Marsha
See the included written sequence with photos below the audio class recordings for guidance on how to follow along to the audio recordings.
POWER YOGA CLASS SEQUENCE
Downward Facing Dog
3-5 Sun Salutation "A's"
3-5 Sun Salutation "B's"
Sun Salutation "B" Variation
Crescent Lunge with Twist Ride Side
Extended Side Angle
Transitional Vinyasa: Chaturanga, Upward Dog, Downward Dog