Mandala Sequence
Here is a full mandala practice. Be kind to yourself and listen to your body.
Topics of discussion: moving in a circle and getting a different perspective of life (looking back to the past and looking forward but recognizing that the present is where you can make changes)
Child’s pose
Hands to each side
Getting used to moving in a circle ⭕️ with the next poses:
Child’s pose to seal pose 3x (facing front)
Turn to LEFT gate pose, RIGHT leg out (sides)
Turn to the back of the room for Hero pose with back bend (back)
Turn to the LEFT for gate, LEFT leg extended
Turn to the FRONT for table top with knee to nose 👃
Cross legs to get into boat 🚣♀️
On back for core:
Bridge Knees bent and together, pulse shoulder blades up,
Bridge hips up and down with heels 👠 up,
Bridge PAUSE at top,
Supta badha konasana crunches,
Plow to seated forward fold
Cross legs to Down dog 🐕
Rag doll
Samastithi
Set intention
Imagine that you are capable of doing magic and activate your magic through your intention and send it out there into the infinite.
Mountain ⛰
Side bend to each side
Mountain ⛰ with backbend
Side twist to each side
One legged mountain ⛰ RIGHT leg up
— RIGHT leg -> step back into horse 🐎
⭐️ Star
Side bends
🐎 horse
Step to BACK of room into mountain ⛰ with back bend
chair with airplane ✈️ arms
One legged mountain ⛰ RIGHT leg up
— RIGHT leg -> step back into horse 🐎
⭐️ Star
Side bends
🐎 horse
Step to FRONT of room into mountain ⛰ with back bend
Chair with airplane ✈️ arms
One legged mountain ⛰ LEFT leg up
— Left leg —> step back into triangle legs with airplane ✈️ arms
Triangle legs with cactus 🌵 arms
Reach up into ⭐️ star pose
Turn to BACK of the room into Triangle legs with cactus 🌵 arms
triangle legs with airplane ✈️ arms
Step feet together facing the BACK of the room into Standing savasana
— Left leg —> step back into triangle legs with airplane ✈️ arms
Triangle legs with cactus 🌵 arms
LEFT leg back and Reach up into ⭐️ star pose
Turn to BACK into Triangle with cactus 🌵 arms
Triangle with airplane ✈️ arms
Step feet together facing the FRONT of the room into Standing savasana
Practice Sun A facing forward:
Mountain ⛰ with back bend
Forward fold (FF)
Half way lift
High to low plank
Up dog 🐶
Down dog 🐕
Right (R) leg up
Low lunge
Warrior one with back bend
Warrior two
Reverse triangle
High to low plank
Up dog 🐶
Down dog 🐕
LEFT (L) leg up
Low lunge
Warrior one with back bend
Warrior two
Reverse triangle
High to low plank
Up dog 🐶
Down dog 🐕
Forward Fold
Halfway lift
Forward Fold
Mountain ⛰
Standing savasana
Sun A Mandala:
Mountain ⛰ with back bend
Forward fold
Halfway lift
High to low plank
Up dog 🐶
Down dog 🐕
— RIGHT(R) —> leg up
Low lunge
Warrior one with back bend
Warrior two
Reverse triangle
Star ⭐️ pose to horse 🐎
Warrior one with back bend
Warrior two
Reverse triangle
High to low plank
Up dog 🐶
Down dog 🐕
— RIGHT (R) —> leg up
Low lunge
Warrior one with back bend
Warrior two
Reverse triangle
Star ⭐️ pose to horse 🐎
Warrior one with back bend
Warrior two
Reverse triangle
High to low plank
Up dog 🐶
Down dog 🐕
Then — LEFT —> leg up
Low lunge
Warrior one with back bend
Warrior two
Reverse triangle
Star ⭐️ pose to horse 🐎
Warrior one with back bend
Warrior two
Reverse triangle
High to low plank
Up dog 🐶
Down dog 🐕
— LEFT (L) —> leg up
Low lunge
Warrior one with back bend
Warrior two
Reverse triangle
Star ⭐️ pose to horse 🐎
Warrior one with back bend
Warrior two
Reverse triangle
High to low plank
Up dog 🐶
Down dog 🐕
Full circle ⭕️
Break Standing Up:
Forward Fold
Halfway lift
Forward Fold
Mountain ⛰
Side bend to each side
Mountain ⛰ with backbend
Side twist and exalted arms and Forward Fold twist
Switch sides
Standing savasana
Mountain ⛰ with backbend
Chair with airplane ✈️ arms
Interlace hands behind and forward fold with bound hands
Chair Pulses Mandala:
Chair with arms forward
Chair pulses
— Right leg —> back 🐎 horse pulses
Feet together facing back chair pulses
Right leg back horse 🐎 pulses
Step forward into chair with pulses
Chair with airplane ✈️ arms
Mountain ⛰ with backbend
— Left leg —> Step LEFT foot back into Crescent lunge with airplane ✈️ arms
Crescent lunge
Low lunge
Low lunge with a simple twist
Horizon lunge
Scandasana RIGHT knee bent first
Horizon lunge facing the FRONT of the room
Low lunge with a simple twist
Low lunge
Crescent 🌙 lunge
Lunge with airplane ✈️ arms
Step forward into mountain ⛰ with a back bend
Step feet together facing the BACK of the room into Standing savasana
Mountain ⛰ with cactus 🌵 arms
Step LEFT foot back into Crescent lunge with airplane ✈️ arms
Crescent lunge
Low lunge
Low lunge with a simple twist
Horizon lunge
Scandasana RIGHT knee bent first
Horizon lunge facing the FRONT of the room
Low lunge with a simple twist
Low lunge
Crescent 🌙 lunge
Lunge with airplane ✈️ arms
Step forward into mountain ⛰ with a back bend
Full circle ⭕️
Practice Sun B facing forward:
E – Chair with airplane ✈️ arms
I – Chair
E – Forward Fold
I – Halfway lift
E – High to low plank
I – Up dog 🐶
E – Down dog 🐕
I – RIGHT leg up
E – Low Lunge
I – Warrior one
E – Balancing airplane ✈️
I – Crescent lunge
E – Crescent with airplane ✈️ arms
I – Exalted arms crescent lunge
E – Warrior two
I – Reverse Triangle
E – Triangle
I – hands on ground, prep for pyramid
E – Pyramid, forehead to knee
I – Revolved Triangle
E & I – standing splits
E – Low Lunge
I – High plank
E – Low plank
I – Up dog 🐶
E – Down dog 🐕
Do the LEFT side (same as above)
Sun B Mandala:
E – Chair with airplane ✈️ arms
I – Chair
E – Forward Fold
I – Halfway lift
E – High to low plank
I – Up dog 🐶
E – Down dog 🐕
I – RIGHT leg up
E – Low Lunge
I – Warrior one
E – Balancing airplane ✈️
I – Crescent lunge
E – Crescent with airplane ✈️ arms
I – Exalted arms crescent lunge
E – Warrior two
I – Reverse Triangle
Horse to Star ⭐️
I – Warrior one to the back of the room
E – Balancing airplane ✈️
I – Crescent lunge
E – Crescent with airplane ✈️ arms
I – Exalted arms crescent lunge
E – Warrior two
I – Reverse Triangle
E – Hands to the ground (low lunge)
I – High Plank
E – Low plank
I – Up dog 🐶
E – Down dog 🐕
I – RIGHT leg up
E – Low Lunge
Cat 🐱 / Cow 🐄 lunge
Pyramid
Triangle
Revolved Triangle
Standing splits
Low lunge
Walk hands to Prasarita with side twists
Walk hands to the front of the room for Low lunge
Cat 🐱/ Cow 🐄 lunge
Pyramid
Triangle
Revolved Triangle
Hands to ground for Standing Splits
Low lunge
Step back
I – High Plank
E – Low plank
I – Up dog 🐶
E – Down dog 🐕
I – LEFT leg up
E – Low Lunge
I – Warrior one
E – Balancing airplane ✈️
I – Crescent lunge
E – Crescent with airplane ✈️ arms
I – Exalted arms crescent lunge
E – Warrior two
I – Reverse Triangle
Horse to Star ⭐️
I – Warrior one to the back of the room
E – Balancing airplane ✈️
I – Crescent lunge
E – Crescent with airplane ✈️ arms
I – Exalted arms crescent lunge
E – Warrior two
I – Reverse Triangle
E – Hands to the ground (low lunge)
I – High Plank
E – Low plank
I – Up dog 🐶
E – Down dog 🐕
I – LEFT leg up
E – Low Lunge
Cat 🐱 / Cow 🐄 lunge
Pyramid
Triangle
Revolved Triangle
Standing splits
Low lunge
Walk hands to Prasarita with side twists
Walk hands to the front of the room for Low lunge
Cat 🐱/ Cow 🐄 lunge
Pyramid
Triangle
Revolved Triangle
Hands to ground for Standing Splits
Low lunge
I – High Plank
E – Low plank
I – Up dog 🐶
E – Down dog 🐕
Balancing Sequence:
Forward Fold
Half way lift
Mountain ⛰
Standing Savasana (pause)
Dancers 💃
Tree 🌲 pose
Mountain ⛰
Halfway lift
Forward Fold
Gorilla 🦍
Squat and curl
One leg extended forward then switch
One leg hero pose
Stretching Sequence:
Seat 💺 into a Frog 🐸 squat
Half pigeon or double pigeon
Seated (hot yoga style) side twist
Seated forward fold with bent knee with star ⭐️ gazer (both sides)
Final Sequence:
Bridge
Wheel
Supta badha – butterfly legs
Plow
Shoulder stand
Ear pinning pose
Supine twist
Savasana
