For fellow yogis who are interested (or for any reader who is simply curious), here is the yoga sequence I wrote for the 45-minute session I taught at the Bhante G meditation retreat in April 2011.
- Seated small body circles
- Seated large body circles
- Overhead arm lift-and-side-lean (one arm at a time)
- Overhead arm-lift-and-twist (both arms at the same time)
- Cat/cow
- Circular cat/cow
- Hands and knees – then opposite arm/leg lift (balance pose)
- Hands and knees – then lift one arm up in the air (small spinal twist)
- Hands and knees – breathe
- Down dog – pedal feet, shake head, circle hips
- Walk hands to feet
- Inhale – half lift
- Exhale – forward fold
- Inhale – all the way up
- Step to the top of the mat
- Tadasana – small circles, then large circles, then small circles, then find center
- 4 sun salutes
- * Tree – then wave the branches
- * Starfish
- * Chair
(then repeat * on the other side) - * High lunge
- * Warrior 2
- * Reclined Warrior 2
- * Warrior 3
- * Reclined Warrior 2
- * Warrior 2
- * High lunge
(then repeat * on the other side) - 2 sun salutes
- Circle cat/cow
- Cat/cow
- Overhead arms & twist
- Overhead 1 arm lean (then repeat other side)
- Seated small circles
- Savasana
I had planned to do a third standing sequence of high lunge, warrior 2, triangle, standing wide-legged forward fold to sides, standing wide-legged forward fold to middle (the repeat other side), but I just ran out of time.
I also forgot to include a supine spinal twist; if I were to do this again, I would include this just before savasana.
Oh well. Considering I had never taught I real class before, and that I had about 30 minutes to pull this together, I think I did pretty well. :)
Click here to return to Day 2 of the retreat.
Click here to read about the experience from the beginning.
