Iyengar Vinyasa 3.0: Vinyasa (Cardio) Transitions

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Nikki Costello

Nikki Costello is a Certified Level 3 Iyengar Yoga Teacher (CIYT) and a Certified Yoga Therapist (C-IAYT). For 28 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.

Begin seated in virasana with the heels wide and the feet coming toward each other to form a cradle for the buttocks 
Om 3x
Parvatasana in virasana 
Virasana - sukhasana - dandasana cycle
  • Repeat a few times
  • If not possible to come through the middle, the. The cycle is dandasana - bharadvajasana - come forward on all fours- virasana
Adho mukha svanasana (AMS) 
Uttanasana 
AMS-Parsvottanasana (changing legs through AMS)
Uttanasana
  • Repeat 
Surya namaskar cycle: samastithi - urdhva hasta - AMS - urdhva hasta 
  • Repeat
Vinyasa: samasthiti - Urdhva hasta - AMS - jump right leg parsvottanasana - jump left leg  parsvottanasana - right leg parsvottanasana - alternating between right and left 3x - AMS 
  • Option to walk back to AMS between parsvottanasana if appropriate 
Uttanasana to malasana 
  • 3x, ending in uttanasana
AMS-virasana
  • Jumping, repetitions, later adding parvatasana 
  • Alternative  to go between AMS and AMV, no jumping 
 AMS
AMS to dandasana 
  • Jumping through crossed legs 
  • Alternative: AMS - hands and knees - bharadvajasana - dandasana, moving in a circular direction 
  • Repeat 
  • Pause for blocks demonstration: lolasana preparation: there is a moment of lolasana in the jump through 
Resting uttanasana 
Virasana - lolasana prep- lolasana hops (hands down, kick up) - hover lolasana 
  • Option to try with blocks
  • Not for menstruation because of abdominal grip
Adho mukha - lolasana - dandasana - lolasana - ams
  • 2x
  • For menstruation: Adho mukha parsvottanasana, prasarita padottanasana, Adho mukha parsvottanasana 
Dandasana - AMS - JUMP janu sirsasana- AMS - JUMP other leg janu sirsasana 
  • Repeat 
  • Menstruation: continue parsvottanasana cycle  
Resting uttanasana 
AMS - JUMP triang mukha eka pada paschimottanasana - coming back through bharadvajasana - AMS - repeat other side 
  • Explore which variation works best for you to get between AMS and triang mukha 
  • Alternative for menstruation: Supta virasana 
AMS - parsvottanasana (right leg) - walk to prasarita padottanasana (head down) - walk to prasarita padottanasana (left leg) - walk back to prasarita (1 min) - inhale to come up 
Chatush padasana 
  • Hold ankles, step on palms, or hold sides of sticky mat
  • Repeat
  • For menstruation: Setu bandha sarvangasana
Supta baddha konasana
  • Holding the ankles  
Savasana