Paul on Yoga. Paul on Yoga. Through my practice of Yoga, I have mastered techniques like the handstand and forearms balances. Yoga has brought me strength that I could never develop from weight lifting alone. When I teach private yoga lesson, I customize the lesson to the individual. Unlike other teachers who force you to conform to their program, we write a program designed for you.
When I started learning about yoga, I found it very difficult to find approachable poses. Below are some common poses I use in the Standing balance category. You will also find 4 sample flows I wrote for 4 different customers.
Extremely Effective Yoga Poses and Asanas for Strength and Power Athletes.
Yoga Flows and Sequences
Hip Opener - Intermediate
- Warmup
- Half Lotus with Kapalabhati Pranayama for 1 Minute x 3. Forced Exhale with natural inhale.
- Surya Namaskara A, Tail of Dog to, Ashta Chandrasana
- Surya Namaskara B – 3 Switches
- Sequence A
- Warrior II
- Uttithta Parvakonasa
- Crow
- Eka Pada Koundinyasana A
- Crow
- Malasana
- Crow
- Eka Pada Koundinyasana A
- Crow
- Malasana
- Prapada Utthita Pashva Pasa Upaveshana – Tip Toe Extended Leg to the SIde squat pose (P193 2100 Asanas)
- Sequence B
- Lizard Lunge
- Astavakrasana 8 Angle Pose
- Sequence C
- Utkatasana
- Garudasana – Eagle Pose
- Warrior III
- Utthita Trikonasana
- Prasarita Padottansana A & C
- Parsvottanasana
- Parivrtta Trikonasana
- Spread Arm Warrior I
- Sequence D
- Surya Namaskara A, Tail of Dog to, Ashta Chandrasana
- Parivrtta Ashta Chandrasana 3 Switches
- Adho Mukasana
- Eka Pada Rajakapotasana
- Urdhva Dhanurasana
- 1 Leg Urdhva Dhanurasana
- Sequence D
- Ardha Matsyendrasana – Half Lord of Fishes
- Gomukhasana (Cow faced Pose)
- Agnistambhasana – Fire Log Pose
- Sequence E
- Dandasana
- Paschimottanasana – West Intense Stretch – Seated Forward Fold
- Upavistha Konasana – Wide-Angle Seated Forward Bend
- Baddha Konasana – Butterfly
- Sequence
- Halasana
- Salamba Sarvangasana – Maybe put mat under arms
- Uttana Padasana – Extended Fish Pose
Inversions - Intermediate
- Virasana – Hero Pose with Ujjayi Pranayama
- Adho Mukasana – 2-3 Minutes
- Uttanasana – 1 minute
- Salamba Sirasana I. 2-3 Minutes
- Gomukhasana (cow faced pose) 10 Breaths per side
- Adho Mukha Asana – 2-3 Minutes
- Garudasana – Eagle Pose 10 Breaths
- Adho Mukasana – 2-3 Minutes
- Navasana – Boat
- Salamba Sirasana II. 2-3 Minutes
- Surya Namaskara B – 3 Switches
- Adho Mukha Vrkasana 3 holds
- Padangusthasana (big toe folded pose)
- Pada Hastanana (folded hand pose)
- Eka Pada Paripurna Vrishchikasana – One legged Stretched out Scorpion
- Malasana
- Crow
- Lolasana
- Crow
- Malasana
- Side Lunge with Raised Toe
- Malasana
- Side Lunge with Raised Toe
- Step Through
- Marichyanana C – Sage Marichi Pose
- Crossbody IT Band Foot hold
- Ardha Baddha Padma Paschimottanasana – Seated Half Lotus fold over pose
- Seated One Foot Big Toe Hold Pose – Eka Pada Padangusthasana
- Setu Bandha Sarvangasana
- Dhanurasana – Wheel Bridge
- Chakrasana – Toe Bridge Pose
- Urdhva Dhanurasana; 5-10 breaths (1 leg Bridge)
- Utthita Matsyasana – Extended Fish Pose
- Navasna
- Yogi Bicycles
- Firelog Hold with Toe Jam
Standing Balance - Intermediate
- Adho Mukha Svanasana and Urdva Mukha Svanasana back and forth 5 reps.
- Sequence A
- Tadasana
- Chandrasana
- Vrksasana
- Garudasana
- Ardha Baddha Padmottanasana (half bound lotus intense stretch pose)
- Utthita Hasta Padangustasana II
- Sequence B – All with strap
- Bound Side Stretch
- Utthita Hasta Padangusthasana I and I
- Parsvottanasana – Intense Side stretch
- Humble Warrior
- Prasarita Padottanasana A
- Sequence C
- Virasana
- Shin Stretch L
- 1 Leg Virasana
- 1 Leg Virasana with forward fold
- Anjaneyasana
- 1 Leg Couch Stretch
- 1 Leg Pigeon
- Lizard Lunge
- Sequence D
- Warrior II
- Utthita Trikonasana – 10 breaths
- Utthita Parsvakonasna
- Ardha Chandrasana 10 breaths
- Sequence E
- Tadasana
- Utthita Hasta Padangusthasana – 10 breaths
- Natarajasana – 10 breaths
- Garudasana – 10 breaths
- Parsvottanasana – 10 breaths
- Parivrtta Trikonasana – 5 breaths
- Sequence F
- Ardha Matsyendrasana -5 breaths
- Gomukhasana – 10 breaths
- Upavista Konasana
- Sequence G
- Dandasana
- Paschimottanasana
- Halasana
- Salamba Sarvangasana
- Uttana Padasana
- Savasana
- Sequence H
- Dandasana and Paschimottanasana 4 sets
- Sukasanana
Twisting - Intermediate
- Sukhasana- Ujjayi Pranayama
- Sequence 1
- Yogic Bicycles
- Jathra Parivartanansana
- Yogic Bicycles
- Navasana – Bow
- Sequence 2
- Surya Namaskara A
- Ashta Chandrasana
- Parivrtta Ashta Chandrasana – Revolved Side Angle Lunge Pose
- Revolved Triangle Pose
- Utkatasana
- Sequence 3
- Surya Namaskara B x 3
- Parivrtta Utkatasana
- Virabhadrasana B
- Utthita Parsvakosana
- Utthita Trikonasana
- Natarajasana – Dancer’s Pose
- Ardha Chandrasana- Half Moon
- Sequence 4
- Prasarita A and B
- Parsvottanasana
- Parivrtta Trikonasana
- Parivritta Parshavakonasana
- Add in bind
- Parivrtta Ardha Chandrasana – Revolved Half Moon
- Warrior 3
- Dancer
- Half moon
- Sequence 5
- Balasana
- Urdhva Mukha Pasana – Broken Table
- Revolved Squatting Toe Balance
- Bhujangasana – Cobra Pose
- Ustrasana – Camel
- Laghuvarjrana – Little Thunderbolt Pose
- Bharadvajasana C
- Marichyasana C
- Sequence 6
- Dandasana
- Paschimottanasana
- Parivrtta Janu Sirsasana
- Baddha Konanasa
- Eka Pada Sirsasana A – Elbow bind under knee
- Salamba Sirsasana I
- Halasana
- Salamba Sarvangasana
- Savasana
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