I was surfing YouTube last week for inspiration and came across

this sequence called The Octopus Series by Mystic Body

Works, beautifully demonstrated by Rodolfo Mari.
I love the fluidity and grace of it, the winding and unwinding. Done with a steady and strong flow and
attention to transitions it really does resemble an octopus moving through the water.
I took the sequence and constructed an hour long class around it, using the original sequence as the
apex of the class. For this class I chose to loosely follow Shiva Reasconcept of Mandala of Asanas for
overall class structure. If youre not familiar with this, no worries, just follow the sequence as outlined
below.
If you like a creative flow I definitely recommend doing some workshops with Shiva or any of her
teacher trainers. I was introduced to this way of sequencing during a weekend workshop with Simon
Park. As a dancer, I immediately connected to fluid grace of it. I have used variations of this sequence
for all of my classes this week including; Power Vinyasa, Hot Yoga, Mixed Level Vinyasa and Gentle
Flow.
The sequence in its entirety is a 60 minute intermediate (or mixed level with options) class moving at
a relatively quick pace, about 3-5 breaths per hold and using the classic Ashtanga vinyasa transition
with the option to float the leg if appropriate. If you are familiar with any Power or Vinyasa style you
probably know what Im talking aboutexcept Bikram. Ive never done Bikram but Ive heard they
dont do vinyasa. Other transitions include childs pose, downward facing dog and mountain pose.

Ways to modify:
-Follow the portions of the sequence in Italics only for a gentle class, eliminating vinyasa transitions
except for those in Surya Namaskara.
-Reduce the number of vinyasas to transition or eliminate them completely.
-Vary the pace and length of holds to suit your class needs.
-Childs pose and cat/cow make nice transitions for a gentle class and rest periods for hot classes.
-To moderately reduce the intensity of the class, eliminate the sequences that are in bold type.
These are the highest intensity, deepest stretches and twists. All other sections are preparations for
those that are in bold type. Eliminating any other than those that are in bold type could prevent
you/your students from getting the most they can out of those more intense movements and may
result in injury.
Note: T=transition
Teachers, I highly recommend that you do the sequence yourself and become comfortable with it
before attempting to teach it.

Read the following legal stuff before you go further:

Not all exercise is suitable for everyone. This or any exercise program may result in
injury. Consult with your doctor before use. Yoga instructors teaching this sequence to
students should have comprehensive yoga training and liability insurance. To reduce the
risk of injury, never force or strain yourself or your students during exercise. If you feel
pain, stop and seek medical attention if necessary.

This sequence may not be appropriate during pregnancy. Any instructor teaching yoga
to pregnant women should have specialized training in Prenatal Yoga and should
provide appropriate modifications for contraindicated poses. Those with special health
considerations should consult their medical practitioner before performing any exercise.
elephantjournal, Yoga in the Valley/Tracy Johnson cannot guarantee that this yoga
program is suitable and safe for every individual. Any liability, loss or damage in
connection with the use of the following yoga sequence, including but not limited to any
liability, loss or damage arising from the performance of the exercises demonstrated
here is expressly disclaimed.

Octopus Series Revised

Tracy Johnson

Warmup:

Balasana (childs pose)

Marjaryasana/Bitilasana (cat/cow)

Adho Mukha Svanasana (downward facing dog)

Uttanasana var. feet wider than hips, knees soft, hold opposite elbows, gentle sway

from side to side (standing forward bend variation)

Tadasana (mountain pose)

Surya Namaskara A (Three to five times)

Surya Namaskara B var. (Three times: 1st=Vira 1, 2nd=Vira 2, 3rd=Vira 2 to Trikonasana)

Sequence 1:

Tracy Johnson

Uttanasana (standing forward fold)

Standing Ustrasana (camel pose variation)

Uttkatasana (chair pose)

Parivritta Uttkatasana R&L (revolved chair)

Standing Back Bend with fingers laced behind back

Uttanasana Var. deep bend in knees, palms up with elbows close to body, back of
hands rest on floor fingers pointing forward, belly rests on thighs

Crescent Warrior (aka Standing Lunge)

Parivritta Parsvakonasana var. back leg remains in lunge position, heel lifted and
pressing back, right hip slightly internally rotated (revolved side angle variation/revolved

crescent lunge)
Parsvottanasana (pyramid/intense side stretch)

Anjaneyasana var. (Low Lunge) hands on mat on either side of foot

Adho Mukha Svanasana

Adho Mukha Svanasana Var./3 Legged Dogright leg lifted

Anjaneyasana (low lunge)

Anjaneyasana variationbow torso forward, forearms down

Anjaneyasana variation/Eka Pada Rajakapotasana II

T (step back foot forward behind front foot)

Garudasana (eagle pose)

Parivrtta utkatasana variation

Uttanasana

T
Repeat sequence 1 on left

Tracy Johnson

Sequence 2: (see video for sequence hold poses for three to five
breaths)

Balasana

Vajrasana w/backbend (thunderbolt)

Bharadvajasana var. right and left (kneeling twist)

Vajrasana w/backbend

Balasana

Anjaneyasana

Anjaneyasana var. externally rotate R leg, reach back w/R arm, catch foot, pull

heel to hip
Parsvotanasana low var.

Hanumanasana (splits)

Three Legged Dog

Eka Pada Rajakapotasana w/backbend (1 leg king pigeon)

Eka Pada Rajakapotasana w/forward fold

Eka Pada Rajakapotasana w/ quad stretch

Gomukhasana w/forward fold (cow face pose)

Repeat sequence on left

T
Sequence 3: right & left
*Same as sequence 2 with no holds
*pace will not necessarily be 1 breath=1 movement but movement should be fluid, continuous
and connected to breath
*see video for reference
T

Closing: (for gentle class you might consider using props for the
closing sequence)

Setu Bandha Sarvangasana (bridge)

Ardha Parvana Muktasana (wind relieving pose)

Jatara Parivartanasana (reclining twist)

Savasana (resting pose)

~
Editor: Hayley Samuelson.