It has been a dreadfully long time since I updated this. I have been working on all sorts of things - including the incorporation of Pilates into both my practice and teaching and considering training as a Pilates teacher as well as a yoga teacher. But for now I thought it was time I put some of the postures I have been writing about together in another sequence.
Once again we'll begin lying down; knees bent, feet on the floor with the heels in line with the sit bones. Place one hand on the chest and one hand on the lower belly and observe the breath and the movement of the breath under the hands for a few moments until the breath has become steady soft and even. You can then hug the knees to the chest and rock on the back in any way that feels good for you. Finish up the centreing part of the practice with any sort of supine twist that is approriate for you. Then come onto the right hand side and come to sitting back on the heels towards the back of the mat.
Time for the surya namaska variation from my post dated 20 January 2009. Take 3-5 rounds, moving slowly with the rhythm of the breath. Finish sitting back on the heels and take a couple of conscious breaths before coming to standing.
Virabhdrasana 1 - use the practice from my post dated 13 January 2009 and repeat 3-5 times on each side.
Parsvokonasana modification - from my post dated 1 April 2009. Repeat 5 times to each side slowly with the rhythm of the breath and then hold for five breaths. Remember that this is the peak of the practice -- the central pose we have been working towards so take it slowly with inner awareness.
Padottanasana variation - from my post dated 6 May 2009.
Step back to standing towards the back of the mat in tadasana, taking a few conscious breaths before coming down to kneeling.
One more round of modified surya namaska - holding the downward dog for five breaths.
Come into savasana for a few moments
Finish the practice with some gentle pranayama. I advise 6 rounds of alternate nostril breathing with a 1:1 ratio.
I will write more on pranayama very very soon :-)