On our last retreat the group was very mixed ability.....the youngest just 24 (female) and had done gymnastics as a child. the oldest (male) late 60s with no
experience of strong yoga flow only regular hatha classes.
But they all did the following.....
1.Stand feet hip width and forward bend.
2.Slowly stand up,holding left knee or foot to come up to standing balance.
3.Extend left leg or keep bent if cannot extend fully.Breathe at least 5 breaths
4.Wrap left leg around right....(without touching foot to floor)..Eagle.Wrap arms into eagle arms. stay and breathe
5.Unfurl and open and fly in Warrior 3.Fly as long as you wish.
6.Step back to Warrior 1.
7.Open to warrior 2.
8.Move into extended side angle pose(elbow on thigh or hand to floor)
9.Float up to Warrior 2.
10.Turn to Warrior 1...big step to front of mat ready for other side.
Most of the group could do this reasonably easily....but for those with bad balance...
Keep a chair on right side.
Hold chair to stand up and take the first balance holding the chair...the raised leg can stay bent and hold the back of knee stand up tall....for the Eagle...cross left leg over and rest foot on seat of chair,you can add the eagle arms or continue to hold the chair...and for warrior 3 continue to hold chair for support the other arm can be extended out to the side.
The chair can also be used in the extended side angle if needed and to assist wih the balance when taking the big step forward.
The chair is then moved to the other side to do the sequence on the left.
I have been playing around with blocks and chairs etc finding ways to use them but still keep the flow so that everone can keep flowing and do the postures with good alignment,feel safe,confident,open,and happy in every posture.
Alison
But they all did the following.....
1.Stand feet hip width and forward bend.
2.Slowly stand up,holding left knee or foot to come up to standing balance.
3.Extend left leg or keep bent if cannot extend fully.Breathe at least 5 breaths
4.Wrap left leg around right....(without touching foot to floor)..Eagle.Wrap arms into eagle arms. stay and breathe
5.Unfurl and open and fly in Warrior 3.Fly as long as you wish.
6.Step back to Warrior 1.
7.Open to warrior 2.
8.Move into extended side angle pose(elbow on thigh or hand to floor)
9.Float up to Warrior 2.
10.Turn to Warrior 1...big step to front of mat ready for other side.
Most of the group could do this reasonably easily....but for those with bad balance...
Keep a chair on right side.
Hold chair to stand up and take the first balance holding the chair...the raised leg can stay bent and hold the back of knee stand up tall....for the Eagle...cross left leg over and rest foot on seat of chair,you can add the eagle arms or continue to hold the chair...and for warrior 3 continue to hold chair for support the other arm can be extended out to the side.
The chair can also be used in the extended side angle if needed and to assist wih the balance when taking the big step forward.
The chair is then moved to the other side to do the sequence on the left.
I have been playing around with blocks and chairs etc finding ways to use them but still keep the flow so that everone can keep flowing and do the postures with good alignment,feel safe,confident,open,and happy in every posture.
Alison
