This is the first time I am creating a tool, for what is my vision for Daily Bon Jovi Yoga:
An outline to help you practice yoga by yourself.
Without a teacher, without a yoga studio, and even (ultimately) without YouTube yoga teachers.
And without this outline.
My dream for you is to move freely with the music, and do what feels good to you.
In my experience, the best way to go about it, is IF you want to use a guideline, to sequence groups of poses where you can easily go from one pose to another, without adding the noise of having to shift from standing to seated, and so on.
To do that, I have provided poses per group, that go well together.
And I ve tied a group to a song. You can move from one group or type of poses to the next with every new song.
How to use this yoga set list
This selection of poses I offer, will be constantly evolving. I have chosen names that you can Google.
Please send me a message through my Facebook page or @ me on Twitter, if you have found a pose that is unclear and doesn’t give a satisfying result in Google
If you’re new to yoga and do not know where to start, I recommend Yoga With Adriene on YouTube.
~Suzanne
Rock Star Writer
Follow this blog for inspiration to start your practice!
The button is on this page, probably somewhere on the right.
my Daily Bon Jovi Yoga (a tweet, a log) is posted on my Twitter; Facebook;
and added to the list on the overview page
Related and also by me: Rock Star Writer, a blog dedicated to Bon Jovi, sex, and rock n roll.
And my rock star writer YouTube
The next review of my rock star writer YouTube will be this concert, 2nd night Wembley
So subscribe to the channel to see it.
print out the outline on A4 and keep it next to your mat/ where you practice:
Wembley 1995 2nd Night part I
– yoga setlist 1h 6 minutes
soundtrack:
Bon Jovi | 2nd Night at Wembley Stadium | London 1995
24 June 1995
video by hAnD90, total length 2:20:10
this yoga setlist covers the first part of this concert
We stop after Dry County
With every song, I provide a selection of poses you can do.
All poses are just suggestions, to help you create your own practice.
In asymmetrical poses, repeat on the other side.
Breathe in and out through your nose and breathe to your belly:
Inhale through the nose, let your belly expand.
Exhale slowly and completely, through the nose, let the belly release and soften.
1. Livin’ On A Prayer- opening sequence and sun salutations
the Daily Bon Jovi Yoga opening sequence:
on hands and knees:
child’s pose
with the knees wide and arms extended forward
forehead to the floor
resting pose, stay as long as you like
on hands and knees:
child’s pose with twist
cross one arm under your body to the other side
turn head on one cheek
resting pose, stay as long as you like
on hands and knees:
cat or also called “cat cow”
inhale: arch your spine and look up
exhale round your spine, tuck your chin in to your chest
easy moving pose, repeat as often as you like
from hands and knees move to:
downward facing dog
hold for longer or shorter, depending on if you re familiar with this pose
It’s a pose I suggest you throw some YouTube tutorials at!
from downward dog move to:
standing forward fold
walk your feet forward, until you can come in a gentle forward fold (bend your knees)
roll up the spine and reach your hands all the way up, inhale deeply
bring the palms together overhead.
Exhale, bring the hands in front of your chest in “Namaste”
you have now completed the opening sequence
from here you can move into:
Half (standing) Sun Salutations & Sun Salutations of your choosing
Again: YouTube is your friend 🙂
2. You Give Love A Bad Name – balance poses
Examples of balance poses are
tree pose
dancer’s pose
hand to big toe pose (advanced)
holding big toe and extending the leg forward
variation: open/ rotate leg to the side
variation: place hand on hips, hold leg hovering, keep extending it forward
eagle pose
half-moon pose
variation: with a twist
“the mountain”
place feet at hip width
interlace your fingers with the index fingers up
extend your arms high above you, index finger now points to the sky
come on toes
3. Wild In The Streets : Standing Poses
examples of standing poses:
crescent pose/ high lunge pose with the back heel up
arms extend overhead, at shoulder width
warrior pose II
upperbody turns open to the side
warrior pose I
looks simple but it is a tricky one
keep your lower body turning to the side as in warrior II
and twist/ turn only the uppertorso, from the waist up, facing forward
Crescent pose/ high lunge pose with the back heel up
variation: with a twist
extended side-angle pose
triangle pose
variation: with a twist
variation: bow forward over the leg
Goddess pose
standing wide legged squat
reach your arms up overhead, at shoulder width
fierce pose
bend knees (“squat”) with the feet and knees together
reach your arms up, at shoulder width
wide-legged forward bend
variation: walk your hands to one foot and stretch over the leg
variation: from folding forward, bring your body halfway up/ horizontal, and extend your arms to the sides. Lift your head up. Making a bird shape with your entire upper body.
standing forward bend
feet at hip width
variation: with a twist
keep fingers one hand (left) on the ground, bend one leg (left), twist body open to other side (right) and reach other (right) arm up
variation: gorilla pose
feet still at hip width in the forward bend. Bend your knees deeply and place your hands, with the palms up, under your feet.
4. Keep The Faith : on your knees
Of course we’re on our knees in keep the faith. Where else would we be?
transition between standing poses and on the knees
wide legged squat pose
+with a twist
crow pose (arm balance)
high on your knees
gateway pose
camel pose
plank pose
variation: side plank
variation: starfish or a moderate (half) starfish with your toes on the floor behind you, in side plank
downward dog
on hands and knees:
cat or also called “cat cow”
inhale: arch your spine and look up
exhale round your spine, tuck your chin in to your chest
easy moving pose, repeat as often as you like
on hands and knees:
cat free flow
circle the hips in a big circle, let rest of the body move with it
on hands and knees:
arm and leg extension on knees:
extend left arm forward, right leg up, look up, inhale
“crunch” bring left elbow and right knee together, exhale
repeat as often as you like | always practice both sides (repeat other side)
for the called ones: full body prostration
lie on your belly, face down, with your arms extended overhead, palms together
5. Blood On Blood – backbends
on hands and knees:
puppy pose
forearm plank & sphinx pose
hold low forearm plank and then move into sphinx pose (hold)
repeat
cobra
seal
locust pose
6. I Can’t Help Falling In Love (a capella)
child’s pose
with the knees wide and arms extended forward
forehead to the floor
resting pose
7. Always – forward Bends and twists
seated forward bend also called forward bend or forward fold
head to knee pose, janu sirsasana
“easy pose”
sit with the legs crossed or in lotus pose:
-side stretch, reach (right) arm overhead and lean sideways (to the left)
-repeat other side
-relax forward
-place fingertips behind you, lift/open chest and stretch head slightly back
change legs (other foot up or in front of the other) and repeat the four exercises
wide-angle seated forward bend
variation: grab toes and lift your legs up (upward facing wide-angle seated pose)
variation: now roll back and forth
butterfly pose/ bound angle pose
place soles of the feet together, so that the knees drop open
grab the ankles and draw the feet closer towards you
– sit up straight, breathe to your belly
– or gently sway left to right, maybe even rolling from side to side
– or sit up, roll/rotate the knees in the direction of the floor with every exhale
– relaxed version: place the feet further away from you, and relax forward with your head in the direction of your feet
seated spinal twist
double pigeon
8. I’d Die For You – abdominals
rolling/ rocking over the back
hold on to the backs of the knees or just extend your hands forward
situps, crunches whatever you are familiar with
variation A: situps, crunches with the legs in lying butterfly, legs on the floor
variation B: situps, crunches with the legs in lying butterfly, legs pulled up towards you (soles feet together)
variation: A or B + with a twist (elbow to opposing knee)
every pilates exercise you know
“yoga bicycle pose”
boat pose
lolasana/ pendant pose
9. Blood Money
lying twist stretch
lie down on your back, pull one knee (right) towards you
now twist it over to the other side (left)
with the left hand on your knee
extend your right arm to the right at shoulder level
turn your head to the right (optional)
repeat on the other side
short relaxation lying on your back until Blaze of Glory begins
10. Blaze Of Glory – supine poses
all these poses are done lying on your back
supine leg stretch
start with both feet flat on the floor
extend one leg (right) up and pull it towards you
maybe relax the other (left) leg on the floor
repeat other side
supine pigeon stretch or eye of the needle
happy baby or dead bug pose
11. Runaway – restorative yoga
lying butterfly, reclined bound angle pose
lie on your back, place soles of the feet together and let the knees drop open
legs-up-the-wall-pose
inversion, do not do when in you are in your period
place pillows under your hips and relax with your legs up
pose with a bolster or a rolled-up duvet/ blanket:
backbend with a bolster
– variation: legs in butterfly, reclined bound angle pose with a bolster
pose with a bolster or a rolled-up duvet/ blanket:
-child’s pose with a bolster
-wide-legged forward fold with a bolster
-seated forward fold with a bolster
12. Dry County- long relaxation
Down in dry county
They’re swimming in the sand
Praying for some holy water
To wash these sins from off our hands
Long relaxation
Lie on your back, cover up with a blanket and maybe you’d like pillow under your head.
Lie down with the feet at hip width, hands open next to you, close your eyes and relax your face and entire body.
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