7.01.2010

C. Belko's Intro Classes for Brand New Beginners: Sequences


Week 1

01 Tadasana
02 Urdhva Baddhangullyasana (Simplified Vrksasana)
03 Step feet apart
04 Utthita Hasta Padasana
05 Parsva Hasta Padasana
06 Virbhadrasana II
07 Utthita Trikonasana
08 ½ Uttanasana
09 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)
10 Eka Pada Pavan Muktasana
11 Urdhva Prasarita Padasana (legs up wall)
12 Savasana

Week 2

01 Swastikasana

02 Tadasana
03 Utthita Hasta Padasana
04 Parsva Hasta Padasana
05 Virbhadrasana II
06 Jump (how to)
07 Utthita Trikonasana

08 Utthita Parsvakonasana (arms apart, top arm not over ear)

09 Urdhva Hastasana

10 ½ Uttanasana
11 Vajrasana
12 Parvatasana in Vajrasana
13 Forward Vajrasana
14 Dvi Pada Pavan Muktasana
15 Eka Pada Pavan Muktasana
16 Urdhva Prasarita Padasana (legs up wall)
17 Savasana

Week 3
01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Jump or step feet apart
05 Utthita Hasta Padasana
06 Parsva Hasta Padasana
07 Virbhadrasana II
08 Utthita Trikonasana
09 Urdhva Hastasana
10 ½ Uttanasana
11 Utthita Parsvakonasana
12 ½ Parsvottanasana
13 Vajrasana
14 Forward Vajrasana
15 Dvi Pada Pavan Muktasana
16 Eka Pada Pavan Muktasana
17 Dvi Pada Pavan Muktasana
18 Urdhva Prasarita Padasana (legs up wall)
19 Savasana



Week 4
01 Swastikasana
02 Tadasana
03 Jump/Step feet apart
04 Urdhva Baddhangullyasana
05 Utthita Hasta Padasana
06 Parsva Hasta Padasana
07 Virbhadrasana II
08 Utthita Trikonasana
09 Utthita Parsvakonasana
10 ½ Uttanasana
11 ½ Parsvottanasana

12 Prasarita Padottanasana (hands on hips, trunk parallel to floor)

13 Supta Tadasana

14 Dvi Pada Pavan Muktasana
15 Eka Pada Pavan Muktasana
16 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)
17 Urdhva Prasarita Padasana (legs up wall)
18 Savasana

 

Week 5

01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Jump/Step arms and legs apart
05 Utthita Hasta Padasana
06 Parsva Hasta Padasana
07 Utthita Hasta Padasana
08 Virbhadrasana II
09 Utthita Trikonasana
10 ½ Uttanasana
11 Utthita Parsvakonasana
12 ½ Parsvottanasana
13 Parsvottanasana Upright (Hands on hips, legs turned, & trunk upright facing to the side)
14 Prasarita Padottanasana
15 Eka Pada Pavan Muktasana
16 Dvi Pada Pavan Muktasana
17 Supta Tadasana
18 Dvi Pada Pavan Muktasana
19 Vajrasana
20 Forward Vajrasana
21 Urdhva Prasarita Padasana (legs up wall)
22 Savasana

Week 6

01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Utthita Hasta Padasana
05 Parsva Hasta Padasana
06 Utthita Hasta Padasana
07 Virbhadrasana II
08 Utthita Trikonasana
09 Utthita Parsvakonasana
10 ½ Parsvottanasana
11 ½ Uttanasana
12 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips)
13 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward)
14 Supta Tadasana
15 Eka Pada Pavan Muktasana
16 Dvi Pada Pavan Muktasana

17 Parvatasana in Swastikasana

18 Urdhva Prasarita Padasana (legs up wall)
19 Savasana

Week 7
01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Utthita Trikonasana
05 Utthita Parsvakonasana (top arm over ear)
06 Virbhadrasana II
07 ½ Parsvottanasana
08 ½ Uttanasana
09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward)
10 Prasarita Padottanasana
11 Vajrasana
12 Parvatasana in Vajrasana
13 Forward Vajrasana
14 Dvi Pada Pavan Muktasana
15 Eka Pada Pavan Muktasana
16 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
17 Urdhva Prasarita Padasana (legs up wall)
18 Savasana
Week 8
01 Swastikasana
02 Tadasana
03 Simplified Vrksasana (Urdhva Baddhangullyasana)
04 Utthita Trikonasana (looking up)
05 Utthita Parsvakonasana
06 Virbhadrasana II
07 ½ Uttanasana
08 ½ Parsvottanasana
09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head)
10 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
11 Urdhva Prasarita Padasana (legs up wall)
12 Swastikasana
13 Parvatanasana in Swastikasana
14 Twist in Swastikasana
15 Vajrasana
16 Forward Vajrasana
17 Dvi Pada Pavan Muktasana
18 Eka Pada Pavan Muktasana
19 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
20 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)
21 Savasana

Week 9
01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Tadasana with hands interlocked behind back
05 Utthita Trikonasana
06 Utthita Parsvakonasana
07 Virbhadrasana II
08 ½ Uttanasana
09 ½ Parsvottanasana
10 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head)
11 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
12 Vajrasana
13 Parvatasana in Vajrasana
14 Forward Vajrasana
15 Dvi Pada Pavan Muktasana
16 Eka Pada Pavan Muktasana
17 Supta Tadasana
18 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
19 Urdhva Prasarita Padasana (legs up wall)
20 Savasana
Week 10
01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Utthita Trikonasana
05 Utthita Parsvakonasana
06 Virbhadrasana II
07 ½ Uttanasana
08 ½ Parsvottanasana
09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head
10 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
11 Vajrasana
12 Parvatasana in Vajrasana
13 Forward Vajrasana
14 Dvi Pada Pavan Muktasana
15 Eka Pada Pavan Muktasana
16 Dvi Pada Pavan Muktasana (with arms overhead)
17 Urdhva Prasarita Padasana (center of room)
18 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
19 Urdhva Prasarita Padasana (legs up the wall)
20 Savasana

Week 11
C. Belko did not teach

Week 12
01 Swastikasana
02 Tadasana
03 Urdhva Baddhangullyasana
04 Utthita Trikonasana (looking forward)
05 Gomukhasana in Tadasana (top arm only)
06 Utthita Parsvakonasana (arm over ear, looking forward)
07 Tadasana
08 Gomukhasana in Tadasana (top arm only)
09 Virbhadrasana II
10 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head.
11 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
12 Urdhva Prasarita Padasana (legs up the wall)
13 Supta Tadasana
14 Dvi Pada Pavan Muktasana (with arms overhead)
15 Urdhva Prasarita Padasana (center of room)
16 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
17 Vajrasana
18 Parvatasana in Vajrasana
19 Forward Vajrasana
20 Savasana

Week 13
C. Belko did not teach
Week 14
01 Swastikasana
02 Urdhva Baddhangullyasana
03 Utthita Trikonasana
04 Utthita Parsvakonasana
05 Prep Virbhadrasana I (from Utthita Hasta Padasana, turn arms to face palms up to ceiling, bring arms up as in Urdhva Hastasana and/or hands together.
06 Virbhadrasana II
07 Parsvottanasana
08 Dvi Pada Pavan Muktasana
09 Eka Pada Pavan Muktasana
10 Urdhva Prasarita Padasana (center of room)
11 Setu Bandha Sarvangasana (on block at lowest height and block horizontal at tailbone buttocks and beyond)
12 Savasana
 
Week 15
01 Swastikasana
02 Adho Mukha Virasana (Child Pose, knees apart, feet together)
03 Utthita Trikonasana
04 Urdhva Baddhangullyasana
05 Tadasana with hands interlocked behind back
06 Utthita Parsvakonasana
07 Urdhva Hastasana

08 Gomukhasana (top arm only)
09 Urdhva Hastasana
10 Utthita Parsvakonasana (top arm over ear, looking straight ahead)
11 Prep Virbhadrasana I
12 Virbhadrasana II
13 ½ Uttanasana
14 Parsvottanasana (flow like x3 each side)
15 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
16 Dvi Pada Pavan Muktasana
17 Eka Pada Pavan Muktasana
18 Urdhva Prasarita Padasana (center of room)
19 Forward Swastikasana
20 Twist in Swastikasana
21 Forward Swastikasana
22 Urdhva Prasarita Padasana (legs up the wall)
23 Setu Bandha Sarvangasana
24 Supta Tadasana
25 Savasana
 
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1 comment:

  1. AnonymousAugust 17, 2010 at 4:11 PM

    Great routine for practice. It’s great that you talk about trikonasana. My boss, Leeann Carey, is a world-renowned yoga teacher & she says that it's a great chest opener. She has a free yoga video on this subject that you should check out: http://planetyoga.com/yoga-blogs/index.php/leeann-breaks-down-trikonasana-triangle-pose-on-video/

    ReplyDelete

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