Bala-Marjaree Vinyasa

This sequence consists of 21 poses, taking the spine to its full range of movement - forward , lateral side , twist and backward bend ,even balancing and it also warms up the whole body. It also helps to build the body awareness how the body the spine can flex & move. When the class moves on ,similar range of movements increase with more challenging poses , like the standing poses Utthita Parsvakonasana ( Extended side angle pose ) ,Setu bandha Savargasana ( The bridge Pose ) , Ardha Matsyendrasana ( Half lord of the fishes pose ) and other balancing pose etc.

How to begin the sequence is your choice . It can be either from the right leg or the left leg, completed the whole sequence and rest in Balasana( the child pose ) for a few minutes and then repeat for the other leg.

This is my favorite sequence and i call Bala - Marjaree Vinaysa as it moves in and out from All fours , Balasana ( Child Pose ) & Marjariasana ( cat pose ). Other possibility of vinyasa can be varied from the sequence.

( 1 ) Balasana ( child pose ) to relax the body and calm th mind ,
(2 ) Active Balasana with arms outstretch in front to increase the forward stretch for the back and the spine.
(3) Pranamasana ( Bowing Pose ) with the arms binding behind the back and the back is curl to stretch more the upper back and the back of the neck. Repeat for another round to warm up the neck and the upper back and it helps circulate blood flow to the Brain , to get vitalized
(4) Back to Active Balasana
(5) moves from ( 4 ) to the right hand side to side stretch the left torso - the waist , the side rib and the arm
( 6) Back to Active Balasana - with the arms outstretch to realign the spine
( 7 ) moves from ( 6 ) to the left hand side to side stretch the right torso - the waist , the side rib and the arm.
(8) Back to Active Balasana - with the arms outstretch to realign the spine.
(9) Moves to All Fours and takes the Cow pose to warm up the entire spine.
(10) Marjariasana ( Cat Pose) to puff up in the upper back , draw the tummy in and tilt up the Pelvis floor to maximize the stretch. Repeat Cat & cow pose for couple of rounds. Relax in Active Balasana ( 8 ) if desires.
(11 ) Moves to All Fours and stretch the right outward behind to the ball of the right foot , to get the calve muscle and Achilles Tendon stretched and push the front the thigh back. do this on the left leg.
(12) The Kneeling Twist - Marjariasana Cat Variation ( 1 ) twists the spine and relief the tightness in the upper back.
(13 ) The Kneeling Twist - Marjarisasana Cat Variation ( 2 ) combines the balancing with the leg raised up to train balancing and concentration
(14 ) Simple Side Plank Pose - Release and back to (11 ) and put the back foot down and stretch the arm. This pose gives a full side body stretch.
(15 ) Pigeon Pose -Releases from ( 14 ) and goes back to (11 ) and put the front right shin down to the floor ,till it is paralleled with the front of the Mat for Stretching the outer hip and stretch the front thigh of the back leg
Note : Modify the pose if any Knee problem with the leg bent , put a block or towel under the stretched hip if it is too tight.
( 16) reclining Pigeon Pose ,come down from ( 15 ) and allow the stretch penetrates deeper in the hip.
(17 ) releasea the Pigeon Pose ( 15 ) and back to the All fours and goes to Active Balasana as ( 8 ).
(18) Adho Mukha Svanasana ( Downward Facing Dog Pose ) - Enters the pose from Active Balasana ( 8 ) .The pose stretches the whole body.
(19) Astanga Namaskarasana ( 8 Limbs Pose ) - tones the arm and upper back.
(20) Bhujagasana ( Cobra Pose ) - this pose stretches and backward bend the spine.
(21) Repeat couple rounds from these 3 connecting poses - ( 18 ) (19 ) ( 20 ) , then rest in Balasana before proceeding to the sequence for the left leg.

Thanks Wendy Cheing for modeling the sequence.

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