EDITOR’S NOTE: Yoga Sequences are written by Breaking Muscle founder Mindith Rahmat. Mindith is an E-RYT 500 Certified Yoga Therapist and Teacher. Mindith has studied under illuminating yoga teachers including, Joseph and Lillian LePage, Baron Baptiste, Bryan Kest, Shiva Rea, Rod Stryker, and recently with Master Paulie Zink.
Jivamukti Yoga
The Jivamukti Yoga method and philosophy were developed by co-founders Sharon Gannon and David Life. Jivamukti Yoga classes are usually accompanied by uplifting and powerful music which enhance the experience of the yoga practice.
Jivamukti’s philosophy is expressed through the five tenets of ahimsa, bhakti, dhyana, nada and shastra. The first four weeks of this program will consist of beginner sequences and the last four weeks will incorporate the Jivamukti method in flows. Hold all poses for five breaths unless otherwise indicated in the sequence.
Week Eight
Day One: Jivamukti Heart-Opening Sequence
- Jivamukti Magic Ten
- Warrior 1
- Warrior 2
- Triangle
- Warrior 2
- Side Angle
- Pyramid
- Lunge
- Downward Dog
- Plank
- Chatarunga
- Upward Dog
- Downward Dog
- Plank
- Knees Chest Chin
- Cobra
- Downward Dog
- Lunge
- Forward Bend *with shoulder release, hold 10 breaths
- Standing Head to Knee Balancing Pose
- Tree Pose
- Yogis Squat with Twist
- Standing Forward Bend
- Triangle
- Revolved Triangle
- Wide Legged Forward Bend
- Double Pigeon *right side
- Single Pigeon
- King Pigeon
- Downward Dog
- Double Pigeon *left side
- Single Pigeon
- King Pigeon
- Bow
- Wheel
- Happy Baby
- Star
- Table Top
- Shoulderstand
- Plow
- Fish
- Reclined Twist
- Savasana *10 minutes
Day Two: Full Jivamukti Spiritual Warrior Sequence
- Jivamukti Magic Ten
- Downward Dog – 10 breaths
- Uttanasana – 10 breaths
- Squat – 10 breaths
- Teepee Twist – 5 breaths each side
- Ardha Matsyendrasana – 5 *breaths each side
- Table Top – 10 breaths
- Handstand – 5 to 25 breaths
- Standing Posture Alignment – 5 breaths
- Standing Side Bends – 4 breaths
- Standing Spinal Roll – 16 breaths
- 3x Surya Namaskar – Ashtanga A Series
- 1x Jivamukti A Series
- Standing Sequence:
- Utkatasana (inhale) Uttanasana (exhale) Warrior I *right side – 5 breaths
- Warrior II – 1 breath Trikonasana – 5 breaths
- Warrior II – 5 breaths
- Extended Angle A – 5 breaths
- Chin to Shin Parsvottanasana – 5 breaths
- Lunge Standing spinal twist – 5 breaths
- Ardha Matsyendrasana – 5 breaths
- Ankle to Knee – 5 breaths
- Lolasana
- Dandasana-Upward Dog-Downward Dog
- Repeat standing sequence *on left side
- Seated straddle – 5 breaths
- Lolasana (crossing left ankle over right ankle)
Balancing Vasishthasana Sequence *Lolasana, jump back; exhale Chaturanga Dandasana; inhale Upward Dog; exhale Downward Dog; inhale Plank Pose; exhale onto the right hand and outside of right foot, extend left arm up Vasishthasana – 3 breaths; repeat on left side
- Shalabhasana 5 breaths
- Dhanurasana x2 5 breaths each
- Roll over lie on the back Half Wheel – 5 breaths
- Urdhva Dhanurasana – 3 times, 5 breaths
- Pull knees to chest – 5 breaths Reclining Eagle Twist – 5 breaths each side
- Pull knees to chest and rock backward and forward to a seated positionForward Bending
- Paschimottanasana – 15 breaths
- Janu Shirshasana – 5 breaths each side
- Tarasana – 5 breaths
- Shoulderstand Sequence * 5 minutes on entire sequence or about 50 breaths:
- Shoulderstand – 35 breaths
- Halasana – 5 breaths
- Karnapidasana – 5 breaths
- Matsyasana – 5 breaths Roll over and push back into Child’s PoseHeadstand Sequence Spend 5 minutes or 50 breaths
- Child’s Pose – 10 breaths
- Meditation 5 minutes
- Shavasana and Relaxation – 5-10 minutes
