The Art of Sequencing with Bridget Woods Kramer

 
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Seniors class

  • Do not hold poses for long periods of time, come in and out of poses and repeat 2-3 times

  • Try not to lock joints but look to create freedom in joints

  • Focus on poses that elongate the spine

  • For students with Osteoporosis – no headstands or unsupported inversions

  • Partner work is fun and helps to socialise

  • Warm ups can be simple hand and foot exercises to open fingers and toes, increase mobility in wrists, elbows, ankles such as opening the feet with fingers in between the toes, circling ankles, massaging feet. Looking to open shoulders with simple poses such as arms overhead, reverse prayer or holding elbows behind back.

  • Use walls, chairs and bolsters for support and modifications – such as chest openers at the wall, Virabhadrasana 2 and high lunge at wall- with either front or back foot against wall to help balance, Vrksasana with either knee or arm on wall for balance, Utkatasana against wall etc


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Backbend Sequence

  • Vajrasana / Virasana – shoulder openers, interlace hands above head, Garudasana arms, reverse prayer, Gomukhasana arms

  • Balasana

  • Adho Mukha Svanasana

  • Low Lunge

  • Low Lunge w twist

  • Low Lunge w hands interlaced behind back

  • Sun Salutation

  • Sun Salutation with thigh stretch and twist

  • Sun Salutation with Vira 2 and Trikonasana

  • Sun Salutation with Vira 1 and Parsvottanasana

  • Adho Mukha Vrksasana

  • Balasana

  • Cobra – Salabasana – Dhanurasana – Urdhva  Mukha Svanasana

  • Ustrasana

  • Setu Bandha Sarvangasana

  • Urdhva Dhanurasana

  • Supta Padangustasana

  • Janusirsasana

  • Sukasana

  • Savasana


Ruby Reed