Half Mandala Sequence
This is a complete class with different possibilities, you pick what you want to explore. Mandalas are fun because it gives you a different perspective (looking to the side of the room then looking to the back of the room) and it gets people out of the norm, shakes things up! Always listen to your body, you are your own best teacher.
Butterfly legs on back
Simple twist on back
Rock forward and back into boat
Squat and curl
Rag doll
Standing savasana
Set intention
Mountain pose
Supported side bend to the right
Mountain pose
Supported back bend to the left
Mountain pose
Half way down press hands on thighs
Forward fold hug legs from behind
Forward fold simple
High plank
Low plank
Up dog
Option to: Low plank
High plank
Down dog
Simple Sun A
Chair
Chair with airplane arms
Mountain
Side bends
Mountain
Side twists
Exalted arms
Mountain
Back bend
Forward fold
Halfway lift
High to low plank
Down dog
Warrior one
Warrior two
Reverse Warrior
Triangle
Reverse Triangle
Horse
Star
Pyramid legs, airplane arms facing the back of the room
Pyramid legs, back bend, cactus arms
Option 1: Balancing airplane
Crescent lunge
Low lunge
High plank
Low plank
Up Dog
Down Dog
Option 2: Lunge with airplane arms
Warrior three
Low lunge, simple twist
Side plank
High to low plank
Option 3: Balancing airplane
Crescent lunge
Side Twist
Simple twist low lunge
Horizon lunge
High plank
Low plank
Then do the same thing on the other side
On the third round add this after side plank or low lunge:
High plank with knee across to opposite elbow
Wild thing
Fallen star
Scorpion down dog
Three legged down dog
High to low plank
Up Dog
Down Dog
Core:
Butterfly legs crunches
Clam shells crunches
Boat elbow twists
Squat and curl
Toe stand with one leg extended forward
Bent knees hands to the heart center go up
Balancing:
Standing shiva
Twisted shiva
Hot style tree pose
Dancers
Bent knees hands to the heart center go down
Double (king) pigeon
Star gazer
Bridge
Wheel
Collapsed bridge legs
Surrender series:
Plow
Shoulder stand
Ear pinning pose
Happy baby
Supine twist
Savasana
Have fun! Just keep track of your right and left to keep things even. Namaste!
