Hatha Flow : Page of Wands

Time: About 45 minutes.

The page of wands is full of great ideas but is not ready to take action on them yet, his wand is still resting on the ground. In this class will we be embracing this grounding energy while energizing it a bit to encourage growth from the planning stage of the page to a more action oriented approach of the knight.

This class is moderately energizing and warming. I recommend performing it in the morning to help wake you up for the day.

I know it can be hard to flow through a class while reading a paper. Recording yourself reading this class and then playing it back why you do the flow may help.

When reading please take a pause after the name of each pose of at least 2 deep breaths to enable you to hold the pose.

Please move slowly through this sequence. Try to remain aware of your breath throughout the entire class. Keeping your breath long, slow, deep and silent as much as you can. If you lose awareness of your breath that is ok. Once you realize you have lost focus simply refocus your awareness back to your breath.

sit on your knees

place your hands on the floor in front of you

bring your big toes together to touch

widen you knees as you sit your hips back towards your heels

walk your hands forward and bring your forehead closer towards the ground

you may rest your forehead on a block or pillow if you like

child’s pose

pull the shoulders down and away from the ears

come to hands and knees

drop your belly towards the floor while raising your gaze to the ceiling

hold for 1 deep breath

arch your spine up towards the ceiling while lowering your gaze

hold for one deep breath

cat/cow

repeat cat/cow 3 times (if reading pause for 6-8 breaths before reading on)

spread your fingers wide

tuck your toes

press up into a plank position

raise your hips up and back

check that your shoulders are down and away from your ears

turn your index fingers slightly out towards the edges of your mat rather than pointing them straight forward

down dog

raise right leg

step it through to the front of your mat

you will be on the ball of your back foot

rise up with your hips facing forward

your back foot should be slightly off set to the right of your front foot

keep a bend in your front knee, make sure you can still see you toes

keep your back leg straight, only a micro-bend in your knee

raise your arms up over head

crescent lunge

keep the position of your front foot and leg

turn your back foot parallel to the back of the mat

bring your right arm parallel to the ground above you front leg, palm towards the ground

bring you left arm in the same position behind you

warrior 2

keep your legs in the same position

bring your right elbow on your thigh just above your right knee

do not place it on your knee

bring your left arm up over head reaching towards the ceiling

extended side angle

now bring your right hand to the ceiling

slide your left hand down the back of your left leg while leaning slightly back

reverse warrior

shift most of your weight onto your front foot

bring both your hands in front of you at shoulder height palms facing each other

gently push off your back foot

raise your back foot while coming squarely over your front foot

balance over front foot keep a slight bend in your knee

warrior 3

place your left foot down next to your right foot

raise hands to ceiling palms facing inwards, shoulders down away from the ears

mountain pose

cactus the arms, slight backbend

release to mountain, arms over head

squat down

raise arms over head or bring them parallel to the ground palms facing one another

drop shoulders down away from the ears

chair pose

forward fold

half way lift

forward fold

walk hands forward

spread your fingers wide

tuck your toes

plank position

raise your hips up and back

check that your shoulders are down and away from your ears

turn your index fingers slightly out towards the edges of your mat rather than pointing them straight forward

down dog

raise left leg

step it through to the front of your mat

you will be on the ball of your back foot

rise up with your hips facing forward

your back foot should be slightly off set to the right of your front foot

keep a bend your front knee, make sure you can still see you toes

keep your back leg straight, only a micro-bend in your knee

raise your arms up over head

crescent lunge

keep the position of your front foot and leg

turn your back foot parallel to the back of the mat

bring your left arm parallel to the ground above you front leg, palm towards the ground

bring you right arm in the same position behind you

warrior 2

keep your legs in the same position

bring your left elbow on your thigh just above your right knee

do not place it on your knee

bring your right arm up over head reaching towards the ceiling

extended side angle

now bring your left hand to the ceiling

slide your right hand down the back of your left leg while leaning slightly back

reverse warrior

shift most of your weight onto your front foot

bring both your hands in front of you palms facing each other

gently push raise your back foot while coming squarely over your front foot

warrior 3

place your right foot down next to your left foot

mountain pose

raise hands to ceiling palms facing inwards, shoulders down away from the ears

cactus the arms, slight backbend

release to mountain, arms over head

squat down

raise arms over head or bring them parallel to the ground palms facing one another

drop shoulders down away from the ears

chair pose

forward fold

half way lift

forward fold

walk hands forward to

downward facing dog

come forward to bring your shoulders over your wrists for a plank position

shift your weight to your right arm

raise your left arm towards the ceiling while opening your chest to the left wall

you should be on the outside edge of the right foot

your left foot can be stacked on top of the right or placed on the floor in front of your right foot

side plank

hold for 5 breaths

come back to plank pose and repeat side plank on the left side

return to plank

raise your hips up and back

ensure all your knuckles are in contact with the mat

downward facing dog

hop up your feet behind your hands

you may find it helpful to turn your feet out a bit

drop your hips down

raise your torso up and bring your hands to the center of your chest, palms touching elbows out in prayer position

yogi squats

on an exhalation drop you hands to the ground

raise your hips up while you straighten your legs

keep your head hanging towards the floor

forward fold

walk hand forward to

downward facing dog

lower yourself onto the floor

place your hands under your shoulders

press into your hands to lift your torso off the ground

keep a bend in your elbows

extend the crown of the head towards the ceiling

cobra pose

release lay on the floor head resting on your stacked hands

remaining on your belly

bend your knees to bring your feet towards the ceiling

reach your arms back to grab your feel

on an inhale raise your torso while gently pulling your feet away from your shoulder

if this pose is unavailable to you repeat cobra pose

bow pose

release lay on the floor head resting on your stacked hands

maybe windshield wipe the legs

flip over on your back

take a few rocks rolling out your spine

on your next rock backwards grab the outer edges of your feet and extend your legs towards the ceiling keeping knees bent

happy baby

release legs to the ground

brining the soles of the feet to touch

allowing knees to drop wide to the floor

if there is too much sensation in your knees place blocks or pillows under the knees

reclined buttery fly

bring knees together

place soles of the feet on the floor

extend legs to lie on your back

your arms lying near your sides

palms facing up or down, whatever feels best for you

close your eyes

release all control of your breath

release all tension in your body

corpse pose

remain in this pose for at least 5 minutes

Once ready to come out slowly begin to wiggle your fingers and toes

then arms and legs

roll to one side rest here for a few moments

use your bottom arm to push yourself up to a comfortable seat

take 3 rounds of deep clam breaths

slowly blink your eyes open

thank you for coming to class have a wonderful day

Let me know how long this class took you and any other thoughts you'd like to share in the comments.