Samadhi Yoga - Sequencing Notes, Class No. 1
January 22, 2007

Tune In.

Warm Up:

Standing Pose: 1/2 dancer, 3 breaths, five counts in and out
Standing Pose, 1/2 padmasana, 3 breaths, five counts in and out
Standing Pose, Balance each side.

Repeat: with extreme breath awareness.

1. Series One:

a. Surya Namaskara A
b. Surya Namaskara B
c. Moon Salutation

Repeat Series One two more times.

2. Series Two:

a. Camel Series 3 times.
b. Intersperse with Extended Side Arm Balance.

3. Series Three:

a. Cheerleader Series with forward bend of choice
b. Cheerleader Series, stay a little longer in each pose, add forward bend of choice
c. Cheerleader series, stay a little longer still in each pose,
add another forward bend of choice

4. Series Four:

a. Lion in Lotus, left leg under, add breath of fire - 30 sec. to one min.
b. Lion in Lotus, right leg under, add breath of fire - 30 sec. to one min.

5. Series Five:

a. Shoulder Stand
b. Plough
c. Shoulder Stand with Lotus
d. Plough
e. Repeat again if desired.

6. Shivasana.

7. Come out of Shivasana in Fetus. Add alternate nostril breathing. Emphasize left nostril breathing if you wish to relax into the evening or emphasize right nostril if you wish to energize yourself for the day.

Chanting: Aum Tara Tu Tare Svhava - 3 to 6 minutes.