Скачать или смотреть A Long Strange Trip to Padmasana: 2 Hour ADVANCED Vinyasa-Style Yoga MASTER CLASS

Namaste, Beautiful! Welcome to this 2 hour advanced yoga master class!

Please ensure that you are physically and mentally prepared before embarking on this journey with me. It is intentionally designed to challenge the body and the mind, more than any previous class. The purpose is to open and physically exhaust the body. This helps us focus the mind. So, when we reach the end, we may more easily sit in Padmasana, and find Dhyāna (meditation).

While there are many elements of Hatha and Ashtanga incorporated, the practice is primarily Vinyasa Style (or Power Vinyasa). This means that through most of the two hours, we will be doing one breath, one movement. Many of the asanas and transitions may be familiar, but some were also made up by my body when I was writing this class. For this reason, I strongly recommend familiarizing yourself with the various parts of the practice before taking this class. For your safety and convenience, I have created a playlist containing all of the parts of the practice, as well as some tutorials that could be helpful in the event that there are any asanas or transitions you are unaware of. That playlist may be found here:

   • Long Strange Trip to Padmasana - Full Yoga...  

Practice overview:
We will start with a 5 minute centering in Supta Baddha Konasana to connect and begin to prepare the mind, body, and soul for practice.

We will then start to warm up the joints and open the fascia.

From there, we move into variations of Surya Namaskar A, followed by Surya Namaskar B variations (adding in Ardha Pincha Mayurasana - Dolphin Pose to open the shoulders).

We then move into our base sequence, which I also made as a full class, entitled "Goldilocks Approved Practice" for anyone looking for a more intermediate-level practice:

   • Goldilocks Approved Practice | This 1 hour...  

This base sequence contains familiar asanas (with some variations) like: Virabhadrasana II (Warrior Two), Reverse Warrior, Utthita Parsvakonasana (Extended Side Angle), Skandasana (side lunge), Camatkarasana (Wild Thing), Parivrtta Anjaneyasana (Revolved High Lunge), Utthita Ashwa Sanchalanasana (High Lunge), Virabhadrasana III (Warrior Three), Urdhva Prasarita Eka Padasana (Standing Split), Utkata Konasana (Goddess Pose), Prasarita Padottanasana (Standing Forward Fold), Parsvottanasana (Pyramid Pose), and later, Vasisthasana II (Side Plank Two)

After the initial round of vinyasa, and a second round in which we hold the asanas of the base sequence, on the third round, we take it down to the floor to stretch the hips, hamstrings, and back more to prepare for deeper, more challenging asanas in round 4.

The sequences of rounds 3, 4, and 5 may be found in the previously uploaded class entitled "Using Momentum and Conquering Fear":

   • Using Momentum and Conquering Fear | Advan...  

In round 3, we add: Ashwa Sanchalanasana / Anjaneyasana (Low Lunge), Ardha Hanumanasana (Half Split), Hanumanasana (Full Split), Upavistha Konasana (Seated Straddle), Patita Tarasana (Fallen Triangle)

In round 4, we add: Urdhva Dhanurasana (Wheel Pose), Visvamitrasana (King-Turned-Sage Pose), Eka Pada Koundinyasana II (Flying Split), Mermaid Pose, more variations of and transitions to Wheel, and standing up from Wheel

For our final round 5, we will add Ganda Bherundasana (Chin Stand)

We will then go into our next advanced sequence, as was first taught in "Practicing Outside The Box":

   • Practicing Outside The Box | Advanced Yoga...  

Round 1, designed to prepare us for the proceeding rounds, includes: Baddha Utthita Parsvakonasana (Bound Side Angle), Baddha Ardha Chandrasana (Bound Half Moon), Svarga Dvijasana (Bird of Paradise Pose), Supta Kapotasana (Reclined Pigeon Pose), Ardha Baddha Padmottanasana (Half Bound Lotus)

Round 2 adds: Supta Svarga Dvijasana (Shiva Pose), Surya Yantrasana (Compass Pose), Eka Pada Sirsasana (Foot Behind Head), Vatayanasana (Horse Pose)

Round 3 and 4 add: Some stuff I made up, Pincha Mayuranasana (Forearm Stand), Vrschikasana (Scorpion Pose), and then standing up

The final sequence was first taught in "Finishing Movement to Find Stillness":

   • Finishing Movement to Find Stillness | Fin...  

And moves through Titibasana A, B, and C (Firefly Pose), Dwi Pada Sirsanana, Yoga Nidrasana (Both Feet Behind Head), Samakonasana (Middle Split), and Urdhva Upavistha Konasana (Upward Seated Straddle), finally landing us in Padmasana

We will then take 3 rounds of Kapal Bhati before I leave you to enjoy Dhyāna (meditation), trusting that once finished you will do your reclined twists and Shavasana 🙏

00:00:00 - Introduction
00:08:39 - Centering
00:14:02 - Joint Warmup
00:25:17 - Surya Namaskar Variations
00:37:30 - Sequence 1 Round 1
00:44:42 - Sequence 1 Round 2
00:57:27 - Sequence 1 Round 3
01:10:44 - Sequence 1 Round 4
01:20:28 - Sequence 1 Round 5
01:28:14 - Sequence 2 Round 1
01:34:36 - Sequence 2 Round 2
01:42:08 - Sequence 2 Round 3
01:49:42 - Sequence 2 Round 4
01:56:33 - Finishing Sequence
02:02:39 - Kapal Bhati
02:11:15 - Dhyāna