Round 9 - First Set 

The first set of this round emphasises on alignment, breath control and endurance. This could possibly be recognised as the most "yogic" section of the class. You may feel very familiar with many of the poses, or it's all new to you. However, by the time that you arrive in this round you will already have learnt a lot about the plank, downwards dog, guard and lunge to mention a few postures. As always, focus on your alignment and maintain a grounded stance. Each time you mov - inhale and each time you want to go deeper in to the posture - exhale. If you like, also set an intention for yourself as you go in to this round. It may be something you want to pay extra attention to like how to engage your muscles without holding unnecessary tension. Or how to stay present in your practice and not let your thoughts wander. Repeat and give yourself a new focus each time.  

Click on a posture image to learn more about it.

 1. Table Top

1. Table Top

 2. Plank

2. Plank

 3. Down Dog

3. Down Dog

 4. Right Foot Forward

4. Right Foot Forward

 5. Arm Circle

5. Arm Circle

 6. Lunge

6. Lunge

 7. Boxer I (Left Hand)

7. Boxer I (Left Hand)

 8. Boxer II (Right Hand)

8. Boxer II (Right Hand)

 9. Boxer III (Right Hand)

9. Boxer III (Right Hand)

 10. Side (Left Hand Up)

10. Side (Left Hand Up)

 11. Triangle (Right Hand Up)

11. Triangle (Right Hand Up)

 12. Open

12. Open

 13. Forward Bend

13. Forward Bend

 14. Arms Forward

14. Arms Forward

 15. Lift Up

15. Lift Up

 16. Guard Down

16. Guard Down

 17. Slip Left

17. Slip Left

 18. Roll Right

18. Roll Right

 19. Lunge

19. Lunge

 20. Knuckles Together

20. Knuckles Together

 21. Twister (Right Elbow Up)

21. Twister (Right Elbow Up)

 22. Open Arms

22. Open Arms

 23. Circle Down

23. Circle Down

 24. Hands to Sides

24. Hands to Sides

 25. Arm Circle

25. Arm Circle

 26. Hands Down

26. Hands Down

 27. Plank

27. Plank

 28. Down Dog

28. Down Dog

Repeat on the left side

 1. Left Foot Forward

1. Left Foot Forward

 2. Arm Circle

2. Arm Circle

 3. Lunge

3. Lunge

 4. Boxer I (Right Hand)

4. Boxer I (Right Hand)

 5. Boxer II (Left Hand)

5. Boxer II (Left Hand)

 6. Boxer III (Left Hand)

6. Boxer III (Left Hand)

 7. Side (Right Hand Up)

7. Side (Right Hand Up)

 8. Triangle (Left Hand Up)

8. Triangle (Left Hand Up)

 9. Open

9. Open

 10. Forward Bend

10. Forward Bend

 11. Arms Forward

11. Arms Forward

 12. Lift Up

12. Lift Up

 13. Guard Down

13. Guard Down

 14. Slip Right

14. Slip Right

 15. Roll Left

15. Roll Left

 16. Lunge

16. Lunge

 17. Knuckles Together

17. Knuckles Together

 18. Twister (Left Elbow Up)

18. Twister (Left Elbow Up)

 19. Open Arms

19. Open Arms

 20. Circle Down

20. Circle Down

 21. Hands to Sides

21. Hands to Sides

 22. Arm Circle

22. Arm Circle

 23. Hands Down

23. Hands Down

 24. Plank

24. Plank

 25. Downwards Dog

25. Downwards Dog

 26. Table Top

26. Table Top

 27. Child's Pose

27. Child's Pose

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Round 9 - Second Set

Once you have memorised the structure of this sequence, try to bring your focus internally and aim to move as slowly as possible in one continuos flow motion - without stopping or "arriving" in the postures. Most often in yoga classes, there is a focus on the postures, with an aim to hold still for a long time, however in this set - the work is the transitions - or rather, the journey between the postures that makes all the difference. Try to move in and out from a pose as smoothly as possible. Perhaps imagine that you are moving through water or thick air with a gentle amount of resistance. When you think you can't stretch your body any further - stretch further.  Or when you think you can't deepen your stance any lower - go lower.

 1. Table Top

1. Table Top

 2. Plank

2. Plank

 3. Downwards Dog

3. Downwards Dog

 4. Right Foot Forward

4. Right Foot Forward

 5. Arm Circle

5. Arm Circle

 6. Lunge

6. Lunge

 7. Boxer I (Left Hand)

7. Boxer I (Left Hand)

 8. Boxer II (Right Hand)

8. Boxer II (Right Hand)

 9. Boxer III (Right Hand)

9. Boxer III (Right Hand)

 10. Side (Left Hand Up)

10. Side (Left Hand Up)

 11. Triangle (Right Hand Up)

11. Triangle (Right Hand Up)

 12. Open

12. Open

 13. Forward Bend

13. Forward Bend

 14. Circle Arms

14. Circle Arms

 15. Lift Up

15. Lift Up

 16. Guard Down

16. Guard Down

 17. Slip Left

17. Slip Left

 18. Roll Right

18. Roll Right

 19. Lunge

19. Lunge

 20. Knuckles Together

20. Knuckles Together

 21. Twister (Right Elbow Up)

21. Twister (Right Elbow Up)

 22. Open Arms

22. Open Arms

 23. Circle Down

23. Circle Down

 24. Hands to Sides

24. Hands to Sides

 25. Arm Circle

25. Arm Circle

 26. Hands Down

26. Hands Down

 27. Plank

27. Plank

 28. Downwards Dog

28. Downwards Dog

Repeat on the left side

 1. Table Top

1. Table Top

 2. Plank

2. Plank

 3. Downwards Dog

3. Downwards Dog

 4. Left Foot Forward

4. Left Foot Forward

 5. Arm Circle

5. Arm Circle

 6. Lunge

6. Lunge

 7. Boxer I (Right Hand)

7. Boxer I (Right Hand)

 8. Boxer II (Left Hand)

8. Boxer II (Left Hand)

 9. Boxer III (Left Hand)

9. Boxer III (Left Hand)

 10. Side (Right Hand Up)

10. Side (Right Hand Up)

 11. Triangle (Left Hand Up)

11. Triangle (Left Hand Up)

 12. Open

12. Open

 13. Forward Bend

13. Forward Bend

 14. Circle Arms

14. Circle Arms

 15. Lift Up

15. Lift Up

 16. Guard Down

16. Guard Down

 17. Slip Right

17. Slip Right

 18. Roll Left

18. Roll Left

 19. Lunge

19. Lunge

 20. Knuckles Together

20. Knuckles Together

 21. Twister (Left Elbow Up)

21. Twister (Left Elbow Up)

 22. Open Arms

22. Open Arms

 23. Circle Down

23. Circle Down

 24. Hands to Sides

24. Hands to Sides

 25. Arm Circle

25. Arm Circle

 26. Hands Down

26. Hands Down

 27. Plank

27. Plank

 28. Downwards Dog

28. Downwards Dog

 29. Table Top

29. Table Top

 30. Child's Pose

30. Child's Pose

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Transition

Either you can jump your feet to your hands, and land hip-width apart, or simply walk your feet to your hand. Relax your neck and allow your shoulders to fall forwards, then gentle roll up to a standing, one vetebra at a time.   

 1. Feet Down

1. Feet Down

 2. Extend Legs

2. Extend Legs

 3. Roll Up

3. Roll Up

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