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Home week 5

​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
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  • Home
    • About Ann
    • About Yoga
    • Woodworking
  • Classes
    • weekly
    • video
    • Private
  • Retreats/Workshops
    • Yoga in the Yucatan
    • Woodworking for Women
  • Contact
  • Pricing