Skip to main content

SUPERPOWERSYOGA® Series by Robert Powers

By
SUPERPOWERSYOGA® Series by Robert Powers
Hatha yoga routine (options in red)
© 2018 Robert Powers SUPERPOWERSYOGA

1. Seated Karate Breath (mouth exhale)
2. Seated Sunshine Breath (mouth exhale)

FACE-UP (LYING) SERIES
3. Knee-Ups/Knee Hug
4. Lying Spine Twist
5. Lying Half Moon
6. Fish
7. Bridge (or Wheel)
8. Yoga Crunch
9. Energetic Pike Sit-Up
 
HANDS & KNEES
10. Cat & Cow (mouth exhale)
11. Crossover Superhuman (or Plank, Side Plank)
(balance on opposite limbs; reach out)
12. Child's Pose
 
STANDING SERIES
13. Half Moon (4 parts)
 
Bent Legs
14. Awkward (Fierce) (3 parts)
15. Eagle
(insert Crow, Headstand Crow, or Forearm Plank) 

One-Leg Kneel
16. Back Bend
17. Frontside Compression
18. Extended Leg Stretch

One-Leg Balance: YOGAEROBICS (TM)
19. Standing Head to Knee
20. Standing Bow
21. Balancing Stick (Warrior 3)

Straight Legs
22. Standing Separate Leg Stretch
23. Revolved Triangle
24. Tree
25. Cross-Legged Stretch
26. Savasana/Corpse Pose
27. Energetic Pike Sit-Up

SPINE SERIES
28. Snake (with hands on floor)
29. Cobra (or Sphinx)
30. Seal (Up Dog with legs on floor)
31. Locust (or Floor Bow)
32. Camel
33. Rabbit (or Plow)

KNEE COMPRESSION
34. Pigeon (or Supine Pigeon)
35. Half Tortoise (or Child's Pose) (optional)
36. Saddle (Reclined Hero)

FINAL STRETCH
37. Gentle (Butterfly)
38. Straddle Stretch
39. Seated Spine Twist
40. Savasana/Corpse Pose
 
 

Comments

Post a Comment

Popular posts from this blog

#PPOTD Two-week Recap (from b'yomyoga on Twitter)

By
b'yom yoga‏@byomyoga Feb 14 #ppotd first day teach yoga #stmadeleinesophiescenter and i'm awash in goodwill. #lifeisgood #inmydharma b'yom yoga‏@byomyoga Feb 17 #ppotd thank your body for all it does, forgive it for all it doesn't, support it growing strong with a positive mind and deep full breaths b'yom yoga‏@byomyoga Feb 18 #ppotd if a friend offers a shared activity - accept! companionship does the heart good (thank you Claire Young) b'yom yoga‏@byomyoga Feb 20 #ppotd @YMCASanDiego open to the public all day today - get your family activities on!! b'yom yoga‏@byomyoga Feb 21 #ppotd never underestimate the power of alone time. b'yom yoga‏@byomyoga Feb 23 #ppotd #worldbeatcenter our school's 1st & 2nd graders were enthralled learning west African drumming and dance - a joy and privilege 2 see! b'yom yoga‏@byomyoga 19h19 hours ago #ppotd never miss a chance to tell someone you care about them
Post a Comment
Read more

Yoga and Its Therapeutic Effects

By
There is a big "todo" going on right now with Yoga Alliance where they are not sanctioning any language for registered yoga teachers that includes references to healing, therapy, etc. (unless of course the instructor has a medical credential which is well outside the scope and licensing of YA). They are also NOT including any type of healing/therapy program in their credentialing list; instead the yoga therapy as it stands as a formal discipline is now covered under a program with the International Association of Yoga Therapists. This group has a lengthy (and pricey) YT program that is quite acclaimed. However what some are struggling with is that their yoga really does have therapeutic applications or they work with special populations and study certain styles and applications of yoga to help improve the quality of life for those struggling with certain dis-eases. YA states that it is a matter of not authorizing yoga instructors to diagnose or treat medical problems. However...
Post a Comment
Read more

Be Responsible

By
(adapted from Phase 2 of Transformation from the Transformational Weekend with Deborah Williamson/Wild Abundant Life). What does it mean to be responsible? Let's take the positive side of it, rather than the "I own my flaws, I own my mistakes, I own the error of my ways and my bad decisions." Let's rather, say, I've made choices to be where I am today. I didn't just "end up" here... I followed some sort of inner compass (properly calibrated or not), which bounced me into the trajectories of OTHER people using THEIR inner compasses (also, properly calibrated or not), and so, here I am. But each thing I do from here forward is a CHOICE. Feeling positive about my day (or not) - a choice. Being kind to the customer service rep on the phone when I've had it up to here with my insurance company that is a choice. I own that choice. And if the rep treats me kindly, in part because I was patient and kind despite my frustrated, because i was responsible fo...
Post a Comment
Read more