Hatha Flow : Page of Wands
Updated: Mar 3, 2021
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.