Iyengar Vinyasa 2.0: Side to Side Flow

Aired -

Nikki Costello

Nikki Costello is a Level 3 Certified Iyengar Yoga Teacher (CIYT) and a Certified Yoga Therapist (C-IAYT). For 26 years, her teaching has been inspired by annual trips to India including RIMYI (Ramamani Iyengar M...
This flow practice builds stamina, develops quickness and agility and sharpens mental attention. These dynamic and rhythmic sequences include ‘jumpings’ and skillful transitions to cultivate strength and lightness in the whole body.

Welcome 
Om 3x
Tadasana 
  • Arms extended to the sides (utthita hasta)
JUMP to utthita hasta padasana 
  • Repeat 3x focusing on the arm action (Lifting the arms to lift the chest)
Utthita trikonasana to virabhadrasana 2
  • Right side, then left side 
Tadasana to utthita hasta padasana 
  • 2x
Utthita trikonasana to  V2 to utthita trikonasana to parsvakonasana (with trikonasana arm). Go back to parsva hasta padasana and bend the leg for parsvakonasana (with trikonasana arm).  Shift forward to ardha chandrasana and go back to parsvakonasana (with trikonasana arm) to and then back to trikonasana, ending in utthita hasta padasana. 
  • Entire sequence on right side followed by entire sequence on left side 
Come back to utthita hasta padasana and JUMP back to tadasana 
Adho mukha svanasana (AMS)
Start in tadasana and JUMP to utthita hasta padasana. REVOLVE to vimanasana and then go to parivrtta trikonasana.  Revolve back to utthita hasta padasana and jump the legs back to tadasana 
  • Right side first and then repeat sequence on left side 
Demonstration
  • how to place the hands on the hips to extend the sides and lift the chest 
JUMP from tadasana to utthita hasta padasana. Raise the arms up as in urdhva hastasana. REVOLVE yourself. Exhale virabhadrasana 1. Come forward. Abdomen to thigh and look forward. Shift forward to go to vira 3. Go back to vira 1. REVOLVE to parivrtta trikonasana. Shift forward to parivrtta ardha chandrasana. Go back to parivrtta trikonasana. Come back up to utthita hasta padasana and jump the legs back to tadasana
  • Do entire sequence on right side and then repeat on the left 
Adho mukha svanasana 
Uttanasana 
  • Legs joined 
  • Walk the hands back 
Prasarita padottanasana -guest teacher, Jana Arcidiacono
Lie on the back 
  • Hug thighs into abdomen 
  • Pavanamuktasana:  place feet back in the floor and hug right shin in to the abdomen, extending the left leg straight 
  • Release and repeat with left leg hugging in, right leg extended 
Savasana