WEEK # 4
FOCUS: Mobility and stability in the spine and pelvis go hand and hand with Core Stability
Warm-ups
ON BACK: Tuck; Knee Circles; Happy Baby;
Roll over & up to seated- relaxed, fluid movement
SEATED: Pelvic roll back + twist(knees bent; feet on floor)
FROM TABLE: Downward Dog > Plank > Walk hands back to Forward fold
Repeat above adding Lunge; Cresent Lunge; Upward Dog; Pigeon stretch
STANDING:
WARRIOR (+ rotate torso) > HUMBLE WARRIOR > REVOLVED EXTENDED SIDE ANGLE > EXTENDED SIDE ANGLE > WARRIOR 2 (FLYING) >
WIDE LEG FORWARD FOLD;
BALANCING:
HAND TO BIG TOE POSE > REVOLVED HAND TO BIG TOE POSE
RECLINED HERO (supported backbend)
RECLINED SPINAL TWIST
FOCUS: Mobility and stability in the spine and pelvis go hand and hand with Core Stability
Warm-ups
ON BACK: Tuck; Knee Circles; Happy Baby;
Roll over & up to seated- relaxed, fluid movement
SEATED: Pelvic roll back + twist(knees bent; feet on floor)
FROM TABLE: Downward Dog > Plank > Walk hands back to Forward fold
Repeat above adding Lunge; Cresent Lunge; Upward Dog; Pigeon stretch
STANDING:
WARRIOR (+ rotate torso) > HUMBLE WARRIOR > REVOLVED EXTENDED SIDE ANGLE > EXTENDED SIDE ANGLE > WARRIOR 2 (FLYING) >
WIDE LEG FORWARD FOLD;
BALANCING:
HAND TO BIG TOE POSE > REVOLVED HAND TO BIG TOE POSE
RECLINED HERO (supported backbend)
RECLINED SPINAL TWIST