1) Time: Ninety minutes
This flow will get deep into the hips’ sockets – it may be quite intense. Watch for any emotions that arise during the flow. Don’t be alarmed, and don’t stop just watch the ebb and flow of feelings. Rod Stryker once asked his class, “If you have never cried, or laughed, during a yoga class, what are you waiting for?” Naturally, if it is a struggle to stay in the pose, if the body is tightening instead of releasing, you have gone too deep and will need to back off a bit.
Opening Meditation
Child’s Pose with knees apart for one minute
Frog tadpole for two minutes
Frog full frog for two minutes
Child’s Pose with knees together for one minute
Shoelace with right knee on top for five minutes
Swan with right leg back for one minute
Sleeping Swan for four minutes
Square with right foot in front of left knee for five minutes
Windshield wipers or tabletop for one minute, as the counter pose
Shoelace with left knee on top for five minutes
Swan with left leg back for one minute
Sleeping Swan for four minutes
Square with left foot in front of left knee for five minutes
Windshield Wipers or tabletop for one minute as counter pose
Sphinx for five minutes, with, optionally, Seal at some point during this time
Child’s Pose for one minute
Saddle for five minutes
Child’s Pose for one minute
Dragon Cycle right leg forward
Baby Dragon for one minute
Dragon Flying High for one minute
Dragon Flying Low for one minute
Dragon Wing for one minute
Down Dog for one minute
Dragon Cycle left leg forward
Baby Dragon for one minute
Dragon Flying High for one minute
Dragon Flying Low for one minute
Dragon Wing for one minute
Down Dog for one minute
Twisted Roots on right side
Twisted Roots on left side
Shavasana
Finishing Meditation
(Back to Yin Yoga Flows)