Cyoga’s Rock N’ Roll Vinyasa

I love this Rock n’ Roll way of sequencing and use it in classes to transition into all kinds of positions such as Warrior 2, Lunges and Handstands. Here we are going to be rocking and rolling, from a standing position into Crow. This sequence is great for freeing the spine, getting the heart rate up and feeling the heat!
1

 

 

YOU ARE UNDER ARREST POSE 

Feel your feet pushing downward through all sides and lift the arms extending through your fingertips and beyond. Enjoy the space you are creating in your waist.

 

 

2

 

CHAIR POSE

On an exhale, bend your knees and bring your sit bones back at a 45 degree angle behind you. Tuck your tailbone between your legs, so that you fill out your lower  back and reach into your kidneys

 

 

 

3

 

SITTING (USE HANDS) 

We are continuing our sense of rocking back. Sit yourself on to your sit bones using your hands if necessary. Stretch your legs out in front of you. Roll your shoulders back and lift and open the chest. Extend through your fingertips and beyond feeling the activation of your bandhas.

 

 

 

4ON BACK WITH LEGS IN AIR

Slowly roll down through your spine extending your tailbone towards your heels, and as you do, feel fully connected in your movement. Reach through your armpits and lengthen your arms behind you. Pull through your hands to lift your legs up. If you have any back issues lift one leg and then the other. PLOUGH
If it is comfortable, keep extending through your arms which shall draw your lower belly in and up, This might connect and result in your hips lifting off the floor and your legs going up, over and beyond your head. Soften your shoulders and neck into the ground.

5

 

PLOUGH

If it is comfortable, keep extending through your arms which shall draw your lower belly in and up, This might connect and result in your hips lifting off the floor and your legs going up, over and beyond your head. Soften your shoulders and neck into the ground

 

6SQUAT

Roll forwards into a squat using your hands as guide rails. Use the momentum or your core connection. Your toes are wider than your heels. Bring your palms together at your heart centre, connecting your triceps, to the inside of your knees. Push your elbows into your knees to open your hips, and gently press the inside of your knees into your elbows. Radiate your heart forward and up, bring length into your lower back and spine.

7

 

 

CROW

Rock your bodyweight onto the balls of your feet, bring your hands to the ground shoulder distance apart. Keep inner thighs and triceps connected and Crow.

 

 

 

8

CROW WITH STRAIGHT ARMS 

Straighten your arms. With familiarity you can speed up the sequence so it becomes one fun movement, where one position naturally creates the other with ease and understanding. This gives you a great relationship with your body, the ground and the space 360 degrees around you. Feel the love!