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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