Dynamic Sun Sequence Flow

Get inspired and active with this dynamic Sun Sequence class.

Today's class is based in the gorgeous Senate gardens in Canberra, Australia. 

This sequence is for those occasions where you are a little slow in getting going or perhaps you need a little dynamism to take you into your day. If you know a little about Ayurveda - then this class is also perfect for balancing any excessive kapha (tiredness, sluggish etc). Prepare to get get moving with some energetic activations and then onward into a dynamic Sun Sequence.

Dynamic Activations
Including: shake out, running on the spot, windmill arms, dynamic twists, anahata breath, lateral side bend and 'v' step.

Body Preps
Including: calf stretches (gastrocnemius and soleus), hamstrings and illiopsoas muscles.


The Dynamic Sun Sequence
If you have time, watch through this sequence first as we're going to be moving quite fast through a lot of different poses. As you can see, even if you are familiar with the standard form of the Sun Sequence, Angie has a few surprises in store for you! The Sun Sequence is also perfect for balancing right and left and in this class Angie takes us through the full sequence (both left and right sides) 3 times. So get ready to feel really dynamic and alive!!!

• Standing flowing stretch - flowing forward and backward bend gives great segmental mobility to activate your spine
• Warrior Sequence - from a raised runner we move through Warrior 2 (heel off the floor) into Warrior 1 and on into Bhima pose. To come out we return to Warrior 1 then Warrior 2 ready to move on with the rest of the sequence.
• Plank and Upward Dog - from plank we move into an upward dog (keeping abdomen off the floor) instead of the cobra
• 3-legged dog - here's a great Dog pose variation to introduce even more of an inversion. We affectionately call it the "3-legged" dog :-)
• Warrior sequence - repeat to the other side
• Standing flowing stretch

Modifications and adaptations:
This is a fun, dynamic and challenging sequence. Be sure to modify if you need to.

• You can place your knee on the floor for the warrior sequence (above) and do all these movements from an extended runner pose. You may also need a cushion under your knee to make this comfortable.
• If you find the plank difficult to hold - bring both knees onto floor before coming down as low as is comfortable
• If upward dog is a strain on your back or arms - come lower into a Cobra or Sphinx pose with the abdomen resting on the floor
• As a dog modification, keep both knees on the floor and extend arms out in front into a small inversion or "puppy" pose. You can also raise one leg and then the other, as in the Tiger, to enjoy a similar stretch.

Relaxation
Compete this session with Makarasana - the Crocodile - a nice restful end to an energising class.