www.rockclimbingyogi.com© 2017 Rock Climbing Yogi
Wednesday Workout —Get Energized: Cakra Flow
2 blocks
strapblanket
PROPS
Warm up - Sun Salutation (surya namaskara A)
Root (muladhara)
VR
prasarita padottanasana C
virabhadrasana 2parsvottan-asana
trikonasana Avirabhadrasana 1 utthita parsvakonasana A
reverse warrior
reverse warriorbound hands
humble warrior reverse warrior phalakasana bhujangasana adho mukhasvanasana
VL
Sacral (savhisthana)
adho mukhasvanasana
three-leg dog kapotasana A kapotasana B kapotasana C
prasarita janu
sirsasana A
prasarita janu
sirsasana B
janu sirsasana camatkarasana wild thing
knee to nose
VR
VL
REPRESENTS: Foundation & Feeling GroundedLOCATION: Base of Spine EMOTION: Basic Survival
REPRESENTS: Connection & Acceptance of Others LOCATION: 2” Below Naval EMOTION: Abundance, Sexuality, Well-being
three-leg dog
3x
Ann Seibert is a rock climbing yogi, teaching yoga to fellow athletes. Her goal is to help them avoid injury caused by strong tight muscles. For more sequence ideas, visit: www.rockclimbingyogi.com/blog
V Vinyasa (full)
R Right Side
L Left Side
Vinyasa (half)1/2
LE
GE
ND
www.rockclimbingyogi.com© 2017 Rock Climbing Yogi
salamba sirsasana
halasana karnapidasana salamba sarvangasana
savasana
Heart (anahata)
virasana supta virasana phalakasana bound hand stretchlower to belly salabhasana
dhanurasanaardha dhanurasana setu bandha sarvangasana
urdva dhanurasana
suptapaschimottanasana
knees to chest
Throat (vishuddha)
Third-Eye (ajna)
Crown (sahasrara)
balasana salamba sirsasanaprep 1 & 2
ardha salamba sirsasana
1/2
1/2
Solar Plexis (manipura)
VR
VL
samastithi utkatasana utkatasana prasarita
utthita parsvakonasana Avirabhadrasanaanjali mudra
virabhadrasana 1extended forward
urdhva prasarita eka padasana
ardha prasarita eka padasana
step forward to seated bharadvaj bharadvajasana A & B knees to nose
REPRESENT: Confidence & Control of LifeLOCATION: Stomach EMOTION: Self-Worth, Self-Esteem
REPRESENTS: Our Ability to LoveLOCATION: Heart EMOTION: Love, Joy & Inner Peace
REPRESENTS: CommunicationLOCATION: Throat EMOTION: Express Feelings & the Truth
REPRESENTS: Ability to Focus & see the Big PictureLOCATION: Between Eyes EMOTION: Intuition, wisdom, Imagination
REPRESENTS: EnlightenmentLOCATION: Crown of HeadEmotion: Inner & Outer Beauty, Connection to Spirituality & Pure Bliss
