BROADCASTS.com

Published: Nov. 5, 2006, 5:57 p.m.

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It\'s the first time that I\'ve done a class like this one, especially for Level 1, it\'s a bit harder, as seated postures tend to be a bit more difficult for beginners, and yet they do give you just another opportunity to experience the depth of this practice.\\xa0 Please have a bolster, blanket, towel, hard cushion, or meditation bench, close by while you practice to sit on while practicing pranayama and meditation!\\xa0

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Lots of focusing on the breath and a sweet meditation at the end.\\xa0 Please guys, let me know what you think!

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Links:\\xa0 to buy Douglas\'s CD about the yoga sutras! http://www.matrikayoga.com/Results.cfm?category=4

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Have fun :)\\xa0

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THE SEQUENCE:

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table top pose

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downward facing dog into one legged down dog into a high lunge

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plank into baby chattarunga dandasana (only bending the elbows 3") X 3

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surya namaskar x 2

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Parsavakonasana with vinyasa (plank, chattarunga dandasana, cobra)

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Balasana

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Downward Facing Dog

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Vira 2 with vinyasa

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Crescent Pose with vinyasa

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Balasana

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Sitting to breathe

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Downward Facing Dog

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Straight legged hamstring stretch into Deep lunge on the elbows

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Trikonasana with vinyasa

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Pigeon

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Sitting to breathe (Ujjayi Pranayama)

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Deep lunge on the elbows (again) into runner\'s hamstring stretch

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Uttanasana

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Janu Sirsasana

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Baddha Konasana

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Upavishta Konasana

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Parsva Upavishta Konasana

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Paschimottanasana

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Sukhasana twist

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Sitting to breathe (Ujjayi Pranayama)

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Savasana

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