WEEK # 5
FOCUS: Balancing Prana with Pranayama and specific Postures & movement
Warm-ups
SEATED: Pranayama: Nadi Shodhana – alternate nostril breathing
Right nostril; SURYA NADI – Sun Nadi; Heating & Energizing;
Stimulates left-brain activity: Analytical, assertive, aggressive, energetic
If overactive or imbalanced > anger, aggression, hyperactivity.
Left nostril CHANDRA NADI - Moon Nadi; Cooling, Quiet, Reflective. Stimulates right-brain qualities: open, intuitive, creative, artistic. Relations with people.
If overactive or imbalanced > depression, fatigue, weak digestion.
ON BACK: 2 leg tie stretch; Scissor legs (up & down-abs)
ROLL TO SEATED: Pelvis roll (abs); + twist
FROM TABLE: Extended child > Upward Dog; Runner’s stretches; x-bow(quad)
Downward Dog > Rag Doll (repeat)
STANDING: “Brush the floor > swimmer”
From the back of yoga mat: TADASANA (interlace hands) > SUN BREATH >
SQUAT > HALF-MOON > release hands > JACKNIFE > UTTANASANA > walk
to DOWNWARD DOG > walk back to UTTANASANA (repeat)
SUN SALUTATION; + CRESENT LUNGE > lifting to WARRIOR 1
BALANCING: DANCER > WARRIOR 3
HALF-BOW; BOW – using blocks under quads
Belly down TWIST
HALF HERO-forward bend w/ 1 knee bent, foot behind. Prop hip to level.
RELAXATION
PRANAYAMA: NADI SHODHANA
FOCUS: Balancing Prana with Pranayama and specific Postures & movement
Warm-ups
SEATED: Pranayama: Nadi Shodhana – alternate nostril breathing
Right nostril; SURYA NADI – Sun Nadi; Heating & Energizing;
Stimulates left-brain activity: Analytical, assertive, aggressive, energetic
If overactive or imbalanced > anger, aggression, hyperactivity.
Left nostril CHANDRA NADI - Moon Nadi; Cooling, Quiet, Reflective. Stimulates right-brain qualities: open, intuitive, creative, artistic. Relations with people.
If overactive or imbalanced > depression, fatigue, weak digestion.
ON BACK: 2 leg tie stretch; Scissor legs (up & down-abs)
ROLL TO SEATED: Pelvis roll (abs); + twist
FROM TABLE: Extended child > Upward Dog; Runner’s stretches; x-bow(quad)
Downward Dog > Rag Doll (repeat)
STANDING: “Brush the floor > swimmer”
From the back of yoga mat: TADASANA (interlace hands) > SUN BREATH >
SQUAT > HALF-MOON > release hands > JACKNIFE > UTTANASANA > walk
to DOWNWARD DOG > walk back to UTTANASANA (repeat)
SUN SALUTATION; + CRESENT LUNGE > lifting to WARRIOR 1
BALANCING: DANCER > WARRIOR 3
HALF-BOW; BOW – using blocks under quads
Belly down TWIST
HALF HERO-forward bend w/ 1 knee bent, foot behind. Prop hip to level.
RELAXATION
PRANAYAMA: NADI SHODHANA