Journey Into Power Sequence (all poses and transitions)
The full sequencing of poses for the Journey Into Power are as follows (updated 7/17):
INTEGRATION
Child's pose
Downward facing dog
Ragdoll
Extended Mountain
Samasthiti with three OMs
AWAKENING
Sun Salutation A:
Extended MountainSun Salutation B:
Forward fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Step or hop to the front of the mat
[repeat 5x]
ThunderboltSun B Variation - Flip dog /side plank [on last down dog of last Sun B]
Forward Fold
Half lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
[repeat 5x]
Flip dog on Right sideVITALITY
Transition to side plank on left side
Vinyasa into other side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Flip dog on Left side
transition to side plank on right side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge
Revolving Crescent Lunge
Warrior Two
Extended Side Angle
Vinyasa into other side.
Thunderbolt prayer twist (once each side)
Fingers to toes forward fold (feet hip width apart)
Palms to toes forward fold (feet hip width apart)
Crow Pose
EQUANIMITY
Eagle Pose (2x each side)
Standing Leg Raise
Airplane
Half Moon
Dancer's Pose (2x each side)
Tree
GROUNDING
Sun Salutation A - variation with triangle
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
IGNITING (fun fact: There are 14 backbends in this sequence!)
Locust (x2)
Floor Bow (x2
Upward Facing Dog
Camel (x2
Bridge
Wheel (x6)
Supta Baddha Konasana
Dead Bug
STABILITY
Scissor Legs (x50)
60/30 Lift (x10)
Abdominal Twists (x50 [25 each side])
Boat Pose (high to low x10)
OPENING
Half Pigeon Right Side
Downward Facing Dog
Half Pigeon Left side
Double Pigeon (x1 each side)
Frog
RELEASE
Seated Single Leg Extension (x1 each side)
Seated Forward Bend
Table Top
Fish
REJUVENATION
Shoulder stand / Head stand/ Handstand or Waterfall pose
Plow Pose
Deaf Man's Pose
DEEP REST
Supine Twist (x1 each side)
Butterfly (Supta Baddha Konasana)
Savasana
The Journey Into Power sequence with the intention for each of the eleven sequence sections is listed below:
INTEGRATION
Child's poseAWAKENING
Down dog
Ragdoll
Extended Mountain Pose
Samasthiti with three OMs
Sun Salutation A:VITALITY
Extended MountainSun Salutation B:
Forward fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Step or hop to the front of the mat
[repeat 5x]
ThunderboltSun B Variation - Flip dog /side plank [on last down dog of last Sun B]
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
[repeat 5x]
Flip dog on Right side
Transition to side plank on left side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Flip dog on Left side
transition to side plank on right side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
EQUANIMITYStep or hop to the front of the matThunderbolt prayer twist (once each side)
Thunderbolt
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge right side
hands to heart center
twist to the right
open up to Warrior 2
transition to Extended Side Angle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge left side
hands to heart center
twist to the left
open up to Warrior 2
transition to Extended Side Angle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Fingers to toes forward fold (feet hip width apart)
Palms to toes forward fold (feet hip width apart)
Crow Pose
Eagle Pose (2x each side)GROUNDING
Standing Leg Raise
Airplane
Half Moon
Dancer's Pose (2x each side)
Tree
Sun Salutation A - variation with triangleIGNITING
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Locust (x2)STABILITY
Floor Bow (x2
Upward Facing Dog
Camel (x2
Bridge
Wheel (x6)
Supta Baddha Konasana
Dead Bug
Scissor Legs (x50)OPENING
60/30 Lift (x10)
Abdominal Twists (x50 [25 each side])
Boat Pose (high to low x10)
Half Pigeon Right SideRELEASE
Downward Facing Dog
Half Pigeon Left side
Double Pigeon (x1 each side)
Frog
Seated Single Leg Extension (x1 each side)REJUVENATION
Seated Forward Bend
Table Top
Fish
Shoulder stand / Head stand/ Handstand or Waterfall poseDEEP RELEASE
Plow Pose
Deaf Man's Pose
Supine Twist (x1 each side)
Butterfly (Supta Baddha Konasana)
Savasana
I updated the JIP Pictogram for 2020 and made it a 24x36 printable poster.
20 comments
Write commentsI love this. Thank you for sharing.
ReplyThis is truly so helpful and your passion and excitement for all of this is SOO inspiring. THANK YOU
ReplyHi Jennifer, really great article and graphic here. Can I ask if you know the source of this graphic, I want to see if I can licence it? Many thanks
ReplyThanks, Jen! I took an almost 2 year hiatus from teaching and I'm trying to get back into it now. So needless to say, this is SO helpful!
ReplyHi Jennifer, I have a question. Right before the IGNITING sequence, there is a Twisting Triangle. I'm thinking this is done with left leg forward (because of the warrior 1 left side preceding it). However, I can't find its partner, so I feel that this sequence is not balanced. Can you please enlighten me?
ReplyThank you very much
ReplyThis is beautiful. Thank you.
ReplyI AM SO IN LOVE WITH THIS. I truly hope I can get the poster printed. Asante sana!
ReplyThank you a very much for sharing it’s very useful article and hope to read more about your experience.
ReplyLink https://studyofyogaasanasandmeditation.blogspot.com/
This is great - thank you for the 2020 update! I would love to order or print a poster size version - how do I do that??
ReplyAlso, you've just picked up another online follower & this page has just been bookmarked for future reference! Much Love & Namaste 🙏🏼
Reply@Lemuel I would say that the twisting triangle before IGNITING would indeed be with the left foot forward. The little stick figures aren't intended to show Left vs Right, but be interchangeable for the L or R side of a pose. Hope this helps!
Reply@Dionne C. Monsanto Let me know if you can't figure out how to download a copy of the poster and get it printed. I can email it to you.
ReplyHi, I'd like to download and print this poster too! Is there a way to download it in the correct size?
ReplyJen! Thank you for your time and energy getting this information out! I am an inspiring teacher and community leader. I've noticed there are limiting beliefs because of injuries to the body. Could you help by clarifying what to do when someone has back pain and bringing it into a class?
ReplyHi Jennifer
ReplyCan you please tell me how I can buy and download all the assonance you have. Thank you very much.
Vanessa
*asanas - sorry used the dictation tool!
ReplyIf you mean you want a copy of the stick figures - this is where I bought my copy from. I've modified the drawings and created my own for the JIP poses that weren't in this set. It's a good place to start from though! https://www.yogaflavoredlife.com/yoga-pose-drawings/
ReplyThank you for creating this, Jennifer!
ReplyAmazing summary. Thank you! I was looking for something exactly like this! I am getting back to yoga after 6 weeks post partum. I enjoy these sequences very much!
Reply