This sequence makes a full circle on your mat. A mandala, a cypher, 360 degrees of open hips and shoulders. My full class adds lots of alignment cues, nuances, and options and modifications, but this is the bare bones version to try at home.
You could also just switch sides back and forth with each of the poses, styled more classically (and some may argue more balanced) than this more progressive vinyasa sequence. If you do want to try the vinyasa sequence all on one side, be sure to clearly watch your transitions and do EVERYTHING on the other side after you complete side 1.
1. Lunge on fingertips, knee pressing out into upper arm. Reach same arm as back leg forward. Extend through this side in both directions.
2. Parsvakonasana (extended side angle), continue pressing knee out into upper arm, top arm reaches past ear.
3. Trikonasana (triangle), focus on rotating bottom side ribs/side to top ribs side.
4. Stand, Virabhadrasana B (Warrior II), 10 breaths or 60 seconds
5. Reverse Warrior
6. Prasarita Padottanasana C (Wide legged forward bend with hands clasped behind back)
7. Turn to back leg, Anjaneyasana facing back of mat, now left leg is front. Draw back heel to sit bone using opposite hand.
8. Plank pose, vinyasa to down dog.
9. Right foot steps between hand High Lunge.
10. Warrior I, spin back heel down. Hands to the floor pivot around to face opposite side wall.
11. Prasarita Padottanasana B (With hands on waist, elbows/shoulder blades squeezing behind back to midline)
12. Warrior II facing front of room on left leg. Hands to floor framing front foot.
13. Anjaneyasana on left side again, hands clasped behind head like headstand, head presses back into forearms, while elbows press forward and down.
14. Forearms on the floor inside left foot, lift back leg.
15. Back knee behind front ankle, Ardha Matseyendrasana (Seated twist)
16. Swing top leg back, Pigeon Prep (we now have the right leg in front again)
17. Bend back leg, holding with same hand as bent leg, stretching thigh and hip flexors.
18. Approach full pose, sliding front foot under floor of pelivs, prop with blanket or block under front hip if needed. Take mermaid pose, back foot in crook of same side elbow, reach opposite hand behind and bind with back hand.
(At this point I would do 3-5 Urdvha Danurasana (upward facing bow pose) to fully prep for the final pose)
19. Eka Pada Rajakapotasana, holding onto pinky toe side of back foot with same side shoulder open, palm facing up (foot will be between thumb and pointer finger). As you pull the foot in toward you, the elbow swings forward and up. Lift your front hip points up to your low ribs and breath width into your low back. Once you have your balance, reach your opposite hand back for the big toe side of the foot. Lift your chest to the sky and draw the sole of the foot to the crown of the head. Draw your knees toward each other underneath you and then expand organically, moving the legs out from the center of the pelvis and reaching the chest to the sky. Release the pose in a careful and conscious way.
Cool down with forward bends, twists, end with a neutral symmetrical forward bend (happy baby, knees to chest, paschimottanasana, etc.)
20. Savasana (at least 5 minutes is ideal)
copyright 2011 Anya Porter