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Description

This sequence is from yoga teacher Colleen Saidman Yee. This sequence is about finding balance between forward bends and back bends, closed twists and open twist, inhalation and exhalation, internal rotation and external rotation — all of which are the balance of downward wind (apana) and upward wind (prana). End your practice feeling a balance in both -- Yin & Yang -- -- Dark & light -- -- Sun & Moon --


Exercises

Set 1: 1 round
Easy Pose Meditation
Easy Pose Meditation
3 minutes
Alternate Nostril Breathing
Alternate Nostril Breathing
2 minutes

Set 2: 1 round
Right Side-Reclining Leg Lift - Hold For 5 Deep Breaths
Right Side-Reclining Leg Lift - Hold For 5 Deep Breaths
1 minute
Left Side-Reclining Leg Lift - Hold For 5 Deep Breaths
Left Side-Reclining Leg Lift - Hold For 5 Deep Breaths
1 minute
Come Up To Sit Easy Pose With Right Shin In Front Of Left
Come Up To Sit Easy Pose With Right Shin In Front Of Left
30 seconds
Easy Pose Twist From Right To Left - Deep Breaths
Easy Pose Twist From Right To Left - Deep Breaths
1 minute
Easy Pose Twist With Back Bend From Right To Left
Easy Pose Twist With Back Bend From Right To Left
1 minute
Downward Facing Dog - 5 Breaths
Downward Facing Dog - 5 Breaths
30 seconds
Downward Facing Dog With Alternating Side Bends
Downward Facing Dog With Alternating Side Bends
1 minute
Volcano Pose
Volcano Pose
1 minute

Set 3: 1 round
Right Triangle
Right Triangle
30 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 seconds
Upward Salute
Upward Salute
20 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
20 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds

Set 4: 1 round
Left Triangle
Left Triangle
30 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 seconds
Upward Salute
Upward Salute
20 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds

Set 5: 1 round
Kneel At The Center Of Your Mat
Kneel At The Center Of Your Mat
40 seconds
Turn Side Ways And Extend Into Right Gate Pose
Turn Side Ways And Extend Into Right Gate Pose
45 seconds
Lower Down Into Right Revolved Head to Knee
Lower Down Into Right Revolved Head to Knee
45 seconds
Kneel At The Center Of Your Mat
Kneel At The Center Of Your Mat
40 seconds
Turn Sideways And Extens Into Left Gate Pose
Turn Sideways And Extens Into Left Gate Pose
45 seconds
Lower Down Into Left Revolved Head to Knee
Lower Down Into Left Revolved Head to Knee
45 seconds
Hero Pose
Hero Pose
30 seconds
Puppy Pose
Puppy Pose
30 seconds
Cobra
Cobra
30 seconds
Downward Facing Dog
Downward Facing Dog
45 seconds
Right Flipped Dog
Right Flipped Dog
35 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
20 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Left Flipped Dog
Left Flipped Dog
35 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
20 seconds
Bow Pose
Bow Pose
45 seconds

Set 6: 1 round
Constructive Rest
Constructive Rest
1 minute
Yoga Bridge
Yoga Bridge
45 seconds
Right Side-Reclining Leg Lift - Hold For 5 Deep Breaths
Right Side-Reclining Leg Lift - Hold For 5 Deep Breaths
1 minute
Left Side-Reclining Leg Lift - Hold For 5 Deep Breaths
Left Side-Reclining Leg Lift - Hold For 5 Deep Breaths
1 minute
Bent Knee Seated Twist - Switch Side After A Few Breaths
Bent Knee Seated Twist - Switch Side After A Few Breaths
1 minute
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 seconds
Upward Salute
Upward Salute
20 seconds
Garland Pose
Garland Pose
1 minute
Standing Forward Bend
Standing Forward Bend
45 seconds
Right Revolved Side Angle
Right Revolved Side Angle
45 seconds
Right Revolved Side Angle - Bring Your Knee Down To The Ground
Right Revolved Side Angle - Bring Your Knee Down To The Ground
30 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds
Left Revolved Side Angle
Left Revolved Side Angle
45 seconds
Left Revolved Side Angle - Bring Your Knee To The Ground
Left Revolved Side Angle - Bring Your Knee To The Ground
30 seconds
Mountain Pose With Lion's Breath - Hands On Your Knees - Suck In Belly
Mountain Pose With Lion's Breath - Hands On Your Knees - Suck In Belly
1 minute
Right Pyramid
Right Pyramid
35 seconds
Left Pyramid
Left Pyramid
35 seconds

Set 7: 1 round
Right Twisting Triangle
Right Twisting Triangle
45 seconds
Upward Salute
Upward Salute
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Standing Forward Bent Knees - Look Forward
Standing Forward Bent Knees - Look Forward
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds

Set 8: 1 round
Left Twisting Triangle
Left Twisting Triangle
45 seconds
Upward Salute
Upward Salute
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Standing Forward Bent Knees - Look Forward
Standing Forward Bent Knees - Look Forward
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds

Set 9: 1 round
Staff Pose
Staff Pose
30 seconds
Wide Legged Seated Forward Bend
Wide Legged Seated Forward Bend
1 minute
Double Pigeon
Double Pigeon
1 minute
Staff Pose
Staff Pose
30 seconds
Seated Forward Bend
Seated Forward Bend
1 minute

Set 10: 1 round
Easy Pose Meditation
Easy Pose Meditation
3 minutes
Alternate Nostril Breathing
Alternate Nostril Breathing
2 minutes
Shavasana
Shavasana
2 minutes


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