Samadhi Yoga, Class No. 3, Sequencing Notes
February 5, 2007

"Speak Your Truth - Grist for the Mill"

Tune In. Haaam at the thoat Level.

Warm up:

Fprward Bend, one minute
Legs wide forward Bend, one minute
Twisted forward bend, each leg, 1 minute

10 squats
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1. Cheerleader Series - Add extra chataranga before forward bend if desired

a. three hands stands
b. seated forward bend
c. Back Platform

2. Cheerleader Series, add extra chatarange before forward bend if desired

a. three handstands
b. seated half-lotus forward bend, each side
c. chataranga
d. arrow in fowward bend, each side

3. Supine Tadasana

4. Cheerleader Series -

a. imbed a squat and a crow preparation pose
b. three hand stand
c. Marichasana each side
d. Chataranga
e. forward seated turtle pose.

5. Cheerleader Series -

a. Crow Pose
b. Shoulder stand -- add lotus
c. Pancake Lotus in Shoulder Stand
d. Headstand or Dolphin
e. Forward bend: bound lotus suggested
f. Chataranga
g. Standing forward bend in half lotus

6. Cheerleader Series -

a. Shoulder Stand -- add lotus other side
b. Pancake Lotus in Shoulder Stand
c. Headstand or Dolphin
d. Chataranga
e. Standing Forward balance, picking up toes each side

7. Downward Dog.

a. Thread the Needle, each side
b. Downward Dog.
e. Jump to Crow.
f. Downward Dog.
g. Lifted Crow

8. Cheerleader Series -

a. Scizzor side crow, each side
b. Headstand or Dolphin
c. Full Wheel or Bridge
d. Chataranga
e. Headstand to wheel.

9. Side Arm Stretch - either open airplane hands or arm stretches

10. Ardha Chandrasana

11. Scorpion, three times, or camel 3 times

12. Anystanding warrior desired which time or energy allow.

13. Pranayama

a. Kapalabhati breath, 48 x
b. connected breath, 8x
c. Haaaaam, 3 x.

Repeat cycle three times.

14. Sivasana

15. I am, I am, I am I am, I am the grace of God. 3, 6, 11 minutes.

Aum