2008
USA
Yoga Journal
Jason Crandell
01:02:27
English
Yoga Journal offers three short (20 minutes) sequences, each of which is intended for use at certain times of the day - morning, noon and evening. Each sequence (led by Contributing Editor Yoga Journal and Yoga instructor Jason Crandell) begins with a very brief introduction, and then gives an explanation Crandell right in practice, against the background of soft, intrusive music. The poses in English and Sanskrit will briefly appear on the screen briefly at the beginning of each exercise.
MORNING
This practice is intended to boost energy, but it is designed to allow the body to awaken gradually. The practice starts on the floor in child's pose and moves on to shoulder stretches, a simple seated twist, and cat/cow stretches for the spine. Down dog and standing forward bend follow, and then eagle arms in chair pose provides an additional stretch for the shoulders. Next comes a series of sun salutations: 2 half sun salutations, 2 full sun salutations, and then several additional rounds adding the mild backbends locust and cobra. This is followed by a series of standing postures (warrior 2, triangle, side angle), first performed all on one side, then the other. Th practice concludes with wide-angle standing forward bend and mountain pose.
NOON
The Noon practice is designed to foster strength; Crandell states that it is the most vigorous of the three practices. It opens with three rounds of sun salutations followed by eagle arms to stretch the shoulders. Next comes an additional three rounds of sun salutations, this time ending with warrior 1 and revolved warrior. After using one additional sun salutation to transition to the floor, Crandell flows through a series of mild backbends, including locust, cobra, bow, and upright pigeon. Downward dog is used as a transition onto the back for bridge pose, and then this practice concludes with thread the needle and savasana.
NIGHT
This final practice is designed to reduce stress. It begins on the floor for a reclined leg stretch using a strap and then moves into a reclined twist. All of the remaining postures are seated, although down dog is performed in between some of the poses. The first series includes a simple twist, a side bend, and cross-legged forward bend. Next is cow face pose (legs only), half lord of the fishes, and cobbler's pose. The final seated postures are forward bends, including head-to-knee pose (adding a twist), revolved side angle, and wide angle forward bend. This practice ends with a brief seated meditation. Crandell says that this practice will help to prepare your body for sleep, but I would suggest doing this more as an after-work, evening practice rather than a pre-bed one.
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