Yoga Flow
Warm-up
A flowing sequence bringing yoga and qigong together. Breath and movement in coordination, from the first step to the last.
One of the sequences I use most often to open a class is the Golden Seed Sequence. First created by Paul and Suzee Grilley, and later developed further by Bernie Clark. It’s a beautiful mix of yoga, qigong, and tai chi, and the version I share here is how I’ve used it in my own classes for years.
The sequence is a gentle Yang sequence: it activates the muscles and creates warmth in the body. The focus is on the Qi (vital energy) around the hips and lower back, while gradually opening the body fully.
Qi, Yin and Yang: two core concepts
Before starting the Golden Seed Sequence, it helps to understand two fundamental concepts in Chinese medicine: Qi (vital energy) and Yin & Yang.
Qi refers to our vital energy, similar to what is called prana in Indian philosophy. Yin and Yang refer to the harmony of all the opposite elements and forces that make up existence. In the Chinese perspective, Qi is energy in the broadest sense possible: all the manifestations of energy in us and around us. Yin and Yang are manifestations of Qi with opposite qualities.
Yin refers to energy that is solid, heavy, cold, moist, cooling and passive. Yang refers to energy that is light, hollow, hot, dry, warming and active.
When you can use this sequence
The Golden Seed Sequence boosts energy in the body, so it can be included in flow yoga sequences. Depending on the pace, and whether you emphasize the Yin or Yang aspect, it works both as a warm-up and as a cool-down.
The sequence can prepare the body for more intense yoga poses, or be part of a Vinyasa or Hatha Flow class. I often include it in my beach workshops around the theme of water. But it works just as well in a Yin Yoga class: done slowly, with attention to a more yin-like breath, it’s a lovely element in a Yin & Yang class.
The whole idea behind the Golden Seed Sequence is the opening of the spine and chest, combined with forward bends and twists.
Anatomy
The Golden Seed Sequence works the following muscle groups:
- Lower back
- Psoas
- Upper back
- Arms and shoulders
- Core (abs)
- Legs / hamstrings
- Chest
- Hips
- Knees
The sequence, step by step
All postures are done in a flow, moving from one pose to another with coordination of inhalation and exhalation. There are various interpretations of this sequence; this is the one I use myself.
Images: Tummee.com
Image: Tummee.com
Image: Tummee.com
Image: Tummee.com
Image: Tummee.com
The second half of the sequence
The dipping bird — Bernie Clark, screenshot from the video on Gaia.com
The Rocking Horse — Bernie Clark, screenshot from the video on Gaia.com
Repeat the whole sequence three to four times, to bring energy into the body as the muscles around the spine stretch and warm up.
To end the sequence, slowly release the arms down from overhead, bringing the energy down: first close to the chest, then to the belly, and finally settling at the upper thighs. Rest your hands on your lower belly and connect with the earth.
As with any physical practice: notice what feels good, and adjust the pace and depth to what your body can handle today. This is not a substitute for personal guidance, especially with injuries or physical limitations.
Frequently asked questions
What is the Golden Seed Sequence?
A flowing sequence combining yoga and qigong, first created by Paul and Suzee Grilley and later developed further by Bernie Clark. The sequence focuses on opening the spine and chest through forward bends and twists.
Is the Golden Seed Sequence a warm-up or a cool-down?
Both, depending on the pace. Done briskly and actively, it works as a warm-up. Done slowly, with attention to a yin-like breath, it works as a cool-down and fits well in a Yin Yoga class.
Which muscles does the sequence work?
The sequence works the lower back, psoas, upper back, arms and shoulders, core, legs and hamstrings, chest, hips, and knees.
How many times do you repeat the Golden Seed Sequence?
Usually three to four times in a row, to bring energy into the body while the muscles around the spine stretch and warm up.
What do Qi, Yin, and Yang mean within this sequence?
Qi is the vital energy the sequence focuses on, similar to prana. Yin and Yang represent the opposite qualities of that energy: Yin is heavy, cool and passive, Yang is light, warm and active. The Golden Seed Sequence moves consciously between the two.
Curious what else House of InnerPower offers? See our upcoming agenda, or sign up below for the House of InnerPower newsletter.
Ilse-Marie Sobering is the founder of House of InnerPower and the creator of the InnerPower Method: LAND • ADEM • VOEL (Land, Breathe, Feel), a cyclical practice of returning to yourself again and again. She has studied yoga philosophy and Eastern philosophy for more than 25 years, and has worked professionally since 2015 as an E-RYT 500 yoga and Yoga Nidra teacher, mindfulness and breathwork coach, Ayurveda practitioner and EFT (Emotional Freedom Techniques) practitioner. In Spain, where she lived for seven years, she taught trainings, teacher trainings and retreats at various locations in the Málaga region, including near Periana, Nerja and Frigiliana. She now works from the Netherlands, teaching trainings and speaking in the Netherlands, in Spain and online. Within the method she works with Yin Yoga, Yoga Nidra, breathwork, meditation, Qigong and somatic work, complemented with elements from her hypnotherapy training. She teaches teacher trainings, continuing education and company training, for people living with long-term stress and for professionals who want to deepen the way they guide others.
