I created this flow with the emphasis on opening thru the quads and the hamstrings. In addition, I emphasized wrist safety during class.

Easy Sukasana
Seated Cat/Cow
Seated Twist
Seated Side Bends

Hero’s Pose with wrist openers

All Fours
Spinal Balance

Surya Namaskar B x 3

Vinyasa to Lizard Pose (both sides)

Three legged dog (both sides)
Knee to Nose both sides

All Fours
Spinal Balance with Quad Stretch

Vinyasa with Warrior 1, Warrior 2, Trikonasana, Reverse Warrior, Warrior 2
Pyramid (do this both sides)

Wide Leg Forward Fold with hamstring stretch focus (fold over right leg, then fold over left)

Dancers Pose

Vinyasa to the ground (balasana)
Modified Camel’s Pose

One Legged King Pigeon Pose Variation (Eka Pada Rajakapotasana)

Danurasana

Reclining Twists

Savasana

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