Let go and open up!

A yoga sequence for new beginnings

Serena Morena
A yoga teacher’s class journal
2 min readJan 7, 2019

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This sequence is meant to help you set up an intention for new beginnings. Hip and heart openers are great for letting go of what no longer serves us and for opening-up to what lies ahead of us. My intention is to help yoga teachers create an awesome intentional yoga class. If you are not a yoga teacher, please make sure you know how to safely perform these asanas. If you have any doubts, make sure you perform them under the supervision of a certified yoga teacher :)

  1. Start in Easy Pose (Sukhasana)
  2. Seated warm-ups for the back
  3. Seated warm-ups for the hips
  4. Cow-cat (Bitilasana Marjaryasana) and cow-cat variations with a twist and cat-cow variations with a twist
  5. Sun salutations A (3) — Surya Namaskara I
  6. Sun salutations B (2) — Surya Namaskara II
  7. Fun series: Stay 3 breathes in each pose and repeat 3 times. A. Low lunge. B. Low lunge quad stretch. C. Lizard pose
  8. Vinyasa with a variation: from Upward Facing Dog (Adho Mukha Svanasana) place elbows in the ground to move to Dolphin pose (Shishulasana)
  9. Come up to Salamba Bhujangasana (rest, stay 5 breathes, visualize a green light in your heart chakra, remember your intention)
  10. Locust variations: A. Keep feet and hands (palms facing up) pressing down to the ground, lift chest only. B.Keep chin and hands (palms facing up) pressing down to the ground, lift both legs at the same time. C. Lift your chest, arms, legs and thighs off the floor (Superman Pose — Viparita Shalabhasana)
  11. Come up to a Table pose. Cowcat again. Notice any differences from the first time you did this pose. Bring your knees to mat and bring your chest up.
  12. Camel pose (Ustrasana)
  13. Upward Facing Dog
  14. Fun series: Warrior 1 (Virabhadrasana I), Knee to chest, Warrior 3 (Virabhadrasana III), Warrior 3 crunches
  15. Tadasana (rest, stay 5 breathes, visualize an orange light in your sacral chakra, remember your intention)
  16. Vinyasa
  17. Balasana
  18. Seated cool-downs
  19. Half-bridge pose (Setu bandha)
  20. Savasana

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