Skip to main content

SUPERPOWERSYOGA® Series by Robert Powers

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

Popular posts from this blog

Yoga at the Allied Gardens SDPL branch

http://www.facebook.com/events/154090101397932/ Please note that they will only be able to accomodate 18 people per class. Class attendance is first come, first served. Join us Wednesday evenings 6:30-7:30 for "Hatha Yoga for Adults." Aryn Rannazzisi leads a gentle paced class combining breath work and postures (asanas) to promote strengh, flexibility and balance. This all-level class will include inversions, backbends and sun salutations. Please bring a mat or large towel and a hand towel or strap to class. *Brought to you by the Friends of the Benjamin Branch Library*

Those Mysterious Hand Gestures - The Mudras! a link to a post by Blissful Body Yoga

From blissfulbodyyoga.com I love mudras. They are one of my earliest discoveries of yoga, dating back to my childhood when I would "play" with my hands. Bend them, press them together, make them soar like wings. I let my hands dance as the true expression of my anahata (heart) chakra that they are. As I grew into an artist, yoga teacher and healer, the magical emanations of energy from my hands became an even deeper part of my practice, and how I share healing with others.  The Kripalu tradition is part of my lineage as a yogi, and Swami Kripalu, like many yogis, was known to have eruptions of spontaneous mudras while deep in meditation. Mudras create powerful energetic "circuits" in our system on many levels, in all of our koshas (energetic sheaths.) They hold energy, heal, protect, enlighten and express. Over the years I have learned mudras from my teachers, but many, many more have simply come through my hands in a natural way. This is the point I want most to s...

IBS oh my

I'm slowly but surely coming to the conclusion that what I have is in fact a form of IBS. Which means far more careful attention to exactly what I put into my body, from the kind of fiber to the amount of sugar, dairy, wheat, and carbonation (I'm a sucker for sparkling water). While I try to sort out what is best for me, I wanted to share with you some information on IBS, the symptoms, and how yoga can help alleviate the complications. Help For IBS . Enjoy whilst I go and fetch myself some enteric coated peppermint capsules, soluble prebiotic fiber and some fennel tea. We'll chat later :)