Intention:
“Don’t push the river, it flows by itself.” Collective Wisdom

Seated meditation
Hand to heart, other on belly
Feel the breath move in the body

Seated forward fold
Walk hands to right side then to center then Left
Then to center and fold

Cat cow flow seated eight times

Boat pose
Half boat (hold)
Stay in half boat pose. Split leg lift one let other leg hover keeping belly strong switch sides continue for eight reps
Add twists upper body (working obliques)
Basic crunches center eight times
Come back to half boat hold
Supine crow pose focusing on core

Sun salutation classical x 6

Vira 2
Ardha Chandrasana
Vira 3 airplane arms
Knee lift and to Garudasana
Chair
Chair twist flow
Step back wind swept warrior
Trikonasa
Goddess squat (wide squats x 5)
Pravritta Padottonasana
Malasana
Bakasana
Pivot to front low lunge
Low lunge twist
Lizard (option jump switch to lift heart rate)
Sink down
Shoulder under arm to Eka Pada Koundiyasana II
Three legged dog
Wild thing
Side plank with variations

Repeat top sequence on other side

Meet at seated posture

Apasana
Reclining twists
Ananda balasana

Savasana

Advertisements