Jason’s Sequence
**Designed for lower back pain, weak knees, stress, anxiety, weight loss**
NOTE
All poses should be done vigorously and held for an extended period of time. Modifications are available if needed for your knees. I’ve provided a longer meditation period for grounding and relaxation.
Dandasana-Staff
Baddhakonasana-Bound Angle
Bhardavajasana I-Bhardavaja’s Twist
Cat/Cow
Suptabadhakonasana -Reclined Bound Angle
Uptavishtakonasana -Open Angle Pose
Trikonasana -Triangle
Vrikshasana -Tree
Trikonasana -Triangle
Garudasana-Eagle
Parvritta Trikonasana -Revolved Triangle
Uttanasana -Standing Forward Fold
Ardha Chandrasana-Half Moon
Ardhabadhapada Uttanasana -Half Lotus Forward Bend (?)
Ardha Matsyandrasana -Half Sage Twist x2
Salambasana +Var. -Locust
Bhujangasana -Cobra
Adhomukasvanasana/Balasana -Dog/Childs
Parvrittajanusirsasana -Revolved Head of the Knee Pose
Janusirsasana -Head of the Knee Pose
Supta Padangusthasana-Reclining Big Toe with a strap
Paschittmotanasana -Seated Forward Fold
Malasana-Garland Pose
Pasasana-Noose Pose
Sarvangasana -Shoulder Stand
Halasana -Plow
Karnipidasana -Womb Pose
Shavasana -Corpse
Bonus Move: VIPARITA KARANI MUDRA
Meditation: sit quietly in an upright comfortable position and start silently counting backward from 50. As your concentration improves, you can move the starting count higher, to 100, 200 or even 500. This exercise will improve your concentration and help you remember things better.
Jason’s Comments:
“I am brand new to yoga. I am studying massage therapy, and that’s making Chelsea and my’s transitions into our new careers much easier, because we are going into similar fields and we are doing it at the same time. We are a great support and source of strength to each other. I never had an interest in yoga, but when I was told to stay strong in my body for massage therapy, I turned to Chelsea and her yoga. She created my sequence, which was similar to hers. It was nice to be able to do it together. I feel stronger, calmer and more confident in yoga and in my body. My back feels much better, too.”