This 2 minute vinyasa is inspired by my lifelong love affair with role-playing games and the very first character class created for Dungeons & Dragons. Because who doesn’t love kicking some ass in D&D? We can all use more of that kind of energy in our lives.
I loved Ashtanga class during my YTT, it felt amazing! But I couldn’t stop thinking about the repetitive motions. And there are so many long time Ashtanga practitioners with injuries from repetitive stress, prompting them to diversify. Of course, that sent my imagination running with ideas for variations that would change the order of poses and alleviate the safety issues without sacrificing that great Ashtanga buzz!
All of these variation vinyasa are based off of Surya Namaskara A and B. They combine simple poses in a progression that can be done vinyasa style (1 breath, 1 pose) or more slowly. They’re meant to be done in a loop, so you can stop when you’re finished. If you might normally get up and do 7 Surya Namaskara, try 7 of your favorite variation instead.
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Variations
For more variation you can progress through Virabhadrasana. I suggest Virabhadrasana 2, 1, 3, Viparita Virabhadrasana (Reversed Warrior), Humble Warrior. When you’re feeling like challenging yourself you can do a full plank. Phalakasana seems appropriate in this ‘Fighting Man’ flow, as one translation of the name is ‘shield pose’, and you can’t beat it for building core strength. Just be careful not to overdo it. An important part of what yoga has to teach you is to recognize your limits and respect them.