Goddess Series III at Padang Padang, Bali

I have created a few yoga series inspired by the Goddess Pose.
 
Here is the third and final one. Following is the list of poses that made up this series. Flow smoothly and slowly from one pose to another, and coordinate your breath with movement.

 
This is a relatively long series and has a few transitions that require joints flexibility and core strength. And towards the end I added a forearm balancing pose, Crow. I suggest before you practice this series that you are already familiar with the alignment principles of Warrior I, II, Triangle, Squat, and Crow. Enjoy!
 
Begins with feet shoulder width apart
Four rounds of Sun Breaths (inhale arms up and exhale arms down)
Step out into Five Pointed Star
Flow five rounds back and forth from Five Pointed Star to Goddess
Back to Goddess, rest hands on hips
Pivot both feet to face right. Both legs straight
Inhale arms up, hands in *Garuda Mudra
Hinge at hips to Low Lunge
Transition to Knee Down Lunge
Back heel down, toes in, engage core, spiral up to Warrior II, Virabhadrasana II
Straighten front leg, press hips to left side, extend torso laterally to right
Extend left arm by ear and circle top arm three rounds as you sustain in Triangle, Trikonasana
Bend front knee and transition back to Warrior II, Virabhadrasana II
Pivot back heel up to Crescent Lunge
Add Crescent Lunge Twist,
Lower back arm to back leg, a slight Revolved Lateral Stretch
Pivot feet as you move back to Goddess
Flow back and forth two rounds from Five Pointed Star to Goddess
Back to Goddess, rest hands on hips
 
REPEAT THE FLOW ON THE OTHER SIDE. ONCE YOU COMPLETE THE OTHER SIDE, COME BACK TO FIVE POINTED STAR Flow five rounds back and forth from Five Pointed Star to Goddess
Sustain in Five Pointed Star
 
Hinge forward at hips
Heel toe to a shorter stance for squat
 
Heel toe to a shorter stance for squat
Lower hips to ground, hands in Anjali Mudra (if you are not familiar with crow, option is to stay in low squat or stay in Goddess) Hands on floor, elbows bend, knees on outer upper arms
Lean forward and balance on forearm in Crow (draw heart forward, engage core, lift heels towards sitz-bones, keep breath slow and steady), Bakasana
Back to Squat, hands in Anjali Mudra Interlace hands, reach arms above Transition to Standing Fold, Uttanasana Swan dive back to Tadasana
End with a few rounds of Sun Breaths
 
*Garuda Mudra is made by facing the palm of your right hand to your chest and placing the palm of your left hand onto the back of the right hand. Hook the thumbs together and spread your fingers wide. This mudra helps to balance metabolism. Refer to the book Mudras by Joseph Le Page for more information about this mudra.
 
 
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A well-respected teacher of yoga, conscious dance, and self-expression, Jovinna radiates a contagious quality of aliveness – in both movement and stillness – that students find liberating. In the many workshops and trainings she leads worldwide, she creates sacred space for deep joy and transformational experiences.
 
To learn more, please visit: www.jovinna.com
 
 

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