Need an awesome supine sequence to complete your practice?

On Tuesdays and Thursdays I go to a ridiculously early conditioning class that’s been running for about 30 years. It’s so popular that I have to leave my house at 5am to get a spot in class.

By the time I set up my weights and other workout paraphernalia, I still have about 35 minutes to kill before class. I use that time to do my own little mini-yoga-practice including some sun salutations to get my joints warmed up.

Recently I made up a little routine, featured in the following Vinyasa Short, that’s become my new favorite obsession. I use it to create some space in a variety of areas, but without being too radical. After all, it’s REALLY early in the morning. *yawn*

I think it would also make a great finishing sequence before savasana (BTW, this is pronounced “SHA-VA-SA-NA”).

Supine sequence

Here’s what’s included in this sequence:

1. Pavanamuktasana – “wind-relieving pose” (who DOESN’T love that name???)
2. Half happy baby – a really nice, deep hip stretch but only on one side
3. Anantasana – the move into this pose REALLY activates the core to create stabilization quickly
4. Quad stretch – bend knee and tuck foot behind, top of foot on floor
5. Knee down twist – a classic gentle low-back stretch
6. Supine revolved big toe pose – use a strap if the hamstrings require it
7. Supta padangusthasana – once again, a strap might be necessary
8. Figure four – add the hamstring stretch if you’re feeling frisky
9. Psoas stretch – take the knees in the direction of the top knee (i.e., left knee on top, drop knees to the left)
10. Sciatic stretch (cross knees over and draw feet in) – yummy!
11. Knees to chest (draw tailbone down) – great for back pain prevention
12. Extend legs up and go to other knee into chest to repeat other side

Obviously you can change things around to suit you, and add your personal favorites. Think of this as a springboard to get your creative ideas flowing!

And by all means, s-l-o-w the sequence down to suit you. I’ve sped it up just to show you the movements and poses, not to guide you as if you were doing it.

Feel free to add your thoughts below; I’m always curious about sequencing ideas from other teachers.

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