Easy Suhkasana
Opening Meditation

Hands on floor, lengthen the spine and dip the right shoulder and look to the left
Dip the left shoulder and look to the right
(Repeat this action 4 – 5 times with Ujjayi Breathe)

Hands on knees, inhale, lift chest open heart
Exhale, Chin towards chest (Jalandara Bhanda)
(Repeat this action 3 – 5 times – breathe with sound)

With a block, on a horizontal
Pick up block between elbows
Spread fingers apart
Press elbows against block and draw shoulders down and away from ears
Receive energy thru finger tips

On all fours
Downdog
Uttanasana
Ardha Uttanasana
Utkatasana
Uttanasana
Ardha Uttanasana
Uttanasana
Plank
Chatarunga
Bhujangasana x 3 (warm up spine)
Downdog
(Repeat 3 times but bhujanasana x 1)

Downdog
Three-legged dog R
Open Hip (bend knee)
Right leg forward
Sweep right leg forward, left knee down, lunge
Downdog
(Repeat on left)

Tadasana
Side bend (Standing bananasana) on both sides
Intense standing side bend (IT band stretch)

Uttanasana
Ardha Uttanasana
Uttanasna
Downdog
Three-legged dog R
Right leg forward
Sweep right leg forward, left knee down (with blanket) then add twist
downdog
(Repeat on the other side)

Balasana
Shoelace Pose (3 mins each side)
Add fold

Windshield wiper feet

Prone position
R Leg bends at ninety degrees (bring blanket under leg)
Come onto the elbows and lengthen right arm, bend left leg
Reach for the top of the left foot with right hand to add a quad stretch (open thru front of thighs)
Inch left arm forward so you can rest on the ground
(Repeat on other side)

Balasana
Modified Saddle Pose (lift chest and open front body)

Savasana

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