It's the first time that I've done a class like this one, especially for Level 1, it's a bit harder, as seated postures tend to be a bit more difficult for beginners, and yet they do give you just another opportunity to experience the depth of this practice. Please have a bolster, blanket, towel, hard cushion, or meditation bench, close by while you practice to sit on while practicing pranayama and meditation!

Lots of focusing on the breath and a sweet meditation at the end. Please guys, let me know what you think!

Links: to buy Douglas's CD about the yoga sutras! http://www.matrikayoga.com/Results.cfm?category=4

Have fun :)

THE SEQUENCE:

table top pose

downward facing dog into one legged down dog into a high lunge

plank into baby chattarunga dandasana (only bending the elbows 3") X 3

surya namaskar x 2

Parsavakonasana with vinyasa (plank, chattarunga dandasana, cobra)

Balasana

Downward Facing Dog

Vira 2 with vinyasa

Crescent Pose with vinyasa

Balasana

Sitting to breathe

Downward Facing Dog

Straight legged hamstring stretch into Deep lunge on the elbows

Trikonasana with vinyasa

Pigeon

Sitting to breathe (Ujjayi Pranayama)

Deep lunge on the elbows (again) into runner's hamstring stretch

Uttanasana

Janu Sirsasana

Baddha Konasana

Upavishta Konasana

Parsva Upavishta Konasana

Paschimottanasana

Sukhasana twist

Sitting to breathe (Ujjayi Pranayama)

Savasana