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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
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