Splendor of the Heart

The Virtues: Service and Devotion bringing Illumination, Awakening and Freedom

The Focus: Chest openers and backbends

The Apex: Urdhva Dhanurasana and variations

Sequence:Adho Mukha Svanasana (Down Dog)

Plank > Chaturanga > floor

Cobra

Adho Mukha Svanasana

Straight leg lunge with twist (pausing first in the lunge before twisting) (both sides)

Adho Mukha Svanasana

Plank—hold (optional push-ups)

Chaturanga—hold > floor

Cobra

Adho Mukha Svanasana

Anjaneyasana (both sides)

Uttanasana

Tadasana (pause, breathe, feel)

Uttanasana with hands interlaced behind for shoulder stretch

Parivrtta Parsvakonasana (back heel lifted, both sides)

Vinyasa with cobra, hold Chaturanga

Trikonasana with back bend > Parsvakonasana with arm inside leg (both sides)

Vinyasa

Trikonasana > Ardha Chandrasana > Ardha Chandra Chapasana (both sides)

Adho Mukha Svanasana

Standing baby cradle (or pigeon)

Tuck and Pike hop ups > Handstand prep from Down dog

136

Urdhva Vrksasana (Handstand)

Pincha Mayurasana (optional)

Adho Mukha Svanasana

Pigeon Thigh Stretch

Supta Virasana (coming out through modified Kapotasana optional)

Adho Mukha Svanasana

Urdhva Dhanurasana (repeat)

Eka Pada Urdhva Dhanurasana (optional)

Drop backs if you’re feelin’ it

Adho Mukha Svanasana

Uttanasana

Parsva Uttanasana

Parsvottanasana

Parivrtta Trikonasana

Uttanasana

Janu Sirsasana

Ardha Matsyendrasana

Ardha Baddha Padma Paschimottanasana to Ardha Matsyendrasana II

Supta Padangusthasana

Parivrtta Supta Padangusthasana

Supta Balasana or Supta Tadasana

Savasana

Urdhva Dhanurasana (Upward Facing Bow Pose) 137

Splendor of the Heart

Chaturanga BhujangasanaCobra pose

Down Dogmove as you like

lower to bellyPlank

Down Dogenjoy your breath

Lunge Twist on each sidetransition through Down Dog

Plankhold 3 to 5 breaths

< Vinyasa >

< Vinyasa >

< Vinyasa >

Parivrtta Parsvakonasana: any variationsrepeat twice on each side to go deeper

Breathe. Flow. Feel.

Down Dogenjoy your breath

FLOW: Triangle > Half Moon > Sugar Canerepeat FLOW on other side

Anjaneyasanaboth sides

Optional:Handstand Hops and Handstand Pincha Mayurasana and/or varitions

Trikonasana-backbend > Parsvakonasanaboth sides

PigeonThigh Stretch

Standing Pigeonor Pigeon

Virasana and Supta Virasana: any variation(Hero’s Pose and Reclining Hero)

Optional:Kapotasanatransition

Down Dogenjoy your breath

Down Dogenjoy your breath

Child’s Pose Urdhva Dhanurasana(repeat)

or Setu BandhaSarvangasana

Eka PadaUrdhva Dhanurasana

or Eka PadaSetu BandhaSarvangasana

Drop Backs if you’re feelin’ it Windshield Wipersslow, with your breath

Pause. Feel. Breathe. Parsvottanasana > ParivrttaTrikonasana: both sides

Parsva Uttanasana Janu Sirsasana

Ardha Matsyendrasana

Ardha Baddha Padma Paschimottanasanainto Ardha Matsyendrasana II (or variations)

Supta Padangusthasana

SavasanaHug and RockFinishing Twist