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Andean Yoga Flow

DAYA NIMAI DAS  andean yoga flow
the andean yoga flow... ...is a form of sequencing and integrating the different groups of asanas of the yoga practice wit...
kai pacha      The here and now,  hanan pacha     the world of the  realm of the present connected with  spirits above con...
opening the practice Invite your students to sit, close their eyes and engage in ujjai breath. The sitted posture must be ...
setting the intention Bring the palms in front of the chest and invite students to connect with their personal intention o...
WARM ING UP  6  andean yoga f low
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1. Apu Connection       Sit crossed legged on the mat.      Open hands to the sides.       On your fingertips press the mi...
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2. Shoulder Squeeze       Bring hands back, interlock your fingers.      Pull the shoulders back, lift the chest.      Chi...
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3. Neck Stretch       Bring your right hand on the left side of the head.      Extend your left arm parallel to the mat.  ...
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4. Spinal Movement       Hands on knees, three circles in both    directions with straight spine.     directions with flex...
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5. Chest Opener       Hands on top of thighs, fingers pointing in.      Lift shoulders towards the ears.       Roll the he...
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6. Heart Offering       Hands forward, palms facing each other.       Apply shoulder loop, bring elbows behind the ribs.  ...
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UKU PACHA THE UNDER WORLD  20  andean yoga f low
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1. Shoulder Blade Squeeze      Bring the hands up, open and close your fists.       Then with open hands, bring elbows gra...
2. Side Stretching       Extend arms to the side.       Bring one extended hand to the floor.       The other hand on the ...
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3. Twist and Turn       Bring left hand to right knee, the right hand is back.       Gazing in the direction of the knee, ...
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4. Twisted Side Stretch       Bring left hand to right knee, right hand on hip.      Lean the left shoulder to left knee. ...
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5. Dandasana       Extend your legs forward, roll the thighs in and    pull both legs back.       Activate your feet, heel...
6. Ardha Dandasana       Pick up your right knee with both hands.      Slide the heel back to sitbones.       Hands back p...
7. Seated Floating Pidgeon       Open right knee to the side.       Right foot active, bring the edge of    the foot into ...
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8. Crossed Side Kick       Grab the right foot with both hands, kick    diagonally over left leg.       Heel is kicking up...
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9. Akarna Dhanurasana     Bow to Ear Pose      Bend your right knee and pull it back to    the side of the hip.       Bind...
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10. Janu Sirsasana     Head to Knee Pose      Heel on the perineum and toe of the right foot     on left inner thigh.     ...
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11. Baddha konasana     Restrained Angle Pose      Bend the kness and bring heels together.      Interlock your fingers be...
     Hold for 5 breaths. Inhale come up, release the pose      by pressing your heels and taking your feet forward.  andea...
12. Paschimotanasana     West Side Stretch      Legs straight, feet facing foward.       Bring the hands forward, slide th...
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KAI PACHA THE HERE AND NOW  48  andean yoga f low
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1. Paripurna Navasana     Full Boat Pose      Bring knees to the chest. Balancing on top    of the sitbones.       Hands o...
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2. Urdhva Eka Pada Padangusthasana       One lifted foot toe binding      Pick up the right knee, bringing sitbone close t...
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3. Parivritta Urdhva Eka Pada Padangusthasana       Revolving UEPP      Bring the right knee to the chest.       Left hand...
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4. Upavista Konasana A E     Seated Angle Pose      On extended legs, separate your feet wide.       Bind your big toes wi...
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4.1 Upavista Konasana A E     Seated Angle Pose      Inhale lift chest, bend the knees.      Bind the toes,heels together....
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Transition Movement implies       Hands behind the hips. Lean back.      Knees to chest. Kick feet up.       Legs active. ...
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5. Phalakasana     Plank Pose      Hands stacked beneath shoulders. Fingers open,    index fingers parallel.     glutes ac...
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6. Vashistasana     Named after the Sage Vashista      Bring the right hand to the center of the mat.       Body turns sid...
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7. Camatkarasana     Wild Thing      Press left heel into the mat. Keep the right    leg extended.       Tuck the tail, li...
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8. Eka Pada Adho Mukha Svanasana     Three Legged Dog      From downward facing dog, lift your right foot up,       keepin...
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9. Virabhadrasana     Warrior pose      Bring the right foot forward between the hands.       Knee aligned with the ankle,...
10. Virabhadrasana II     Warrior II      Bring the left hip back, left foot parallel    to edge of the mat.     thigh par...
11. Shanti Virabhadrasana     Peaceful Warrior      Bring the left hand to your back extended leg.       Tuck the tail, op...
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12. Utthitta Parsvakonasana     Extended Side Angle Pose      Bring right elbow on the right knee.       Sit bones back, c...
COME TO DOWNWARD DOG - HANUMAN HOP REPEAT POSES 9     12 ON THE LEFT SIDE  COME TO BALASANA AND PREPARE 3 LIONS BREATHS  a...
HANAN PACHA BEYOND TIME AND SPACE  76  andean yoga f low
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1. Balasana     Child pose       Open knees mat width apart, toes touching     in the back.       Hands forward. Send the ...
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2. Ardha Ustrasana     Half Camel Pose      Place both knees on the mat, feet hip width apart,       tucking the toes.    ...
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3. Ustrasana     Camel Pose      Place both knees on the mat, feet hip width apart,       tucking the toes.       Bring bo...
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4. Supta Virasana     Reclining Hero      Top of the feet flat on the mat.       Place both knees on the mat, lift he hips...
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5. Ardha Pincha Mayurasana     Dolphin Pose      Bringing your chest forward, place your elbows     shoulder width apart. ...
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6. Salamba Sirsasana     Head Stand      Place your elbows on the mat, shoulder width apart.       Interlock your fingers ...
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7. Salamba Sirsasana II     Tripod stand      Hands on the floor, shoulder width apart.       Lean forward, placing the cr...
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8. Adho Mukha Vriksana     Handstand      Place your mat and stand two hands a part     from a wall.       Index fingers p...
9. Malasana     Garland Pose       Feet hip with apart. Toes pointing sligthly outward.       Soles of the feet on the mat...
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10. Shalamba Sarvangasana     Shoulder Stand      Resting on your back, elbows against the mat, bring      the knees to th...
11. Halasana     Plough Pose      From candle pose, bring the hips slightly forward    and bring the legs overhead.     Le...
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12. Matsyasana     Fish Pose      Pointing the toes forward, come to your elbows.      Press the elbows into the mat and i...
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Savasana     Corpse Pose  Invite your students to lay down on thier mat.      Technique  Feet wider than hips, hands wider...
pranayama Invite your students to sit cross legged with open knees, long spine, tucked chin, neck flat, crown to the sky. ...
end of class       andean yoga flow Warm Up     10 minutes  Uku Pacha    30 minutes  Kai Pacha     30 minutes  Hanaq Pacha...
TEACH ING INTI NAMAS KAR VERSION A   B  104  andean yoga f low
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INTI NAMASKAR A 1. Samasthiti     Stand with feet hip width apart. Legs active. Toes pressing down, knee caps pointing up....
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INTI NAMASKAR B 1. Samasthiti     Stand with feet hip width apart. Legs active. Toes pressing down, knee caps pointing up....
Daya Nimai Das Andean Yoga Flow Andean School of Yoga Alternative   Holistic Health Service Pisac, Cusco, Peru  Photograph...