FOCUS: Regulating PRANA(energy) with Breath
Heating Breath: extend the inhale to heat and build energy
Warm-ups
SEATED: Hip release + Twist
ON BACK: Bend and draw knee in to chest > lengthen leg;
Leg Circles (engage & stabilize abs); release knees apart(bound angle)
FROM TABLE:Down Dog > Up Dog; + lunge w/ twist
STANDING: Arm & Shoulder stretch
SQUAT > WIDE LEG FORWARD FOLD > WINDMILL (twist)
WARRIOR 2 > EXTENDED SIDE ANGLE > REVOLVED EXTENDED SIDE
ANGLE > HUMBLE WARRIOR > STANDING YOGA MUDRA
TREE & EAGLE
UPWARD BOAT > SEATED TWIST(legs long) > FORWARD FOLD(legs long)
or
CAMEL > THREAD THE NEEDLE(twist) > YOGA MUDRA
RELAXATION
Cooling Breath: Extend exhale to cool and relax the nervous system
Heating Breath: extend the inhale to heat and build energy
Warm-ups
SEATED: Hip release + Twist
ON BACK: Bend and draw knee in to chest > lengthen leg;
Leg Circles (engage & stabilize abs); release knees apart(bound angle)
FROM TABLE:Down Dog > Up Dog; + lunge w/ twist
STANDING: Arm & Shoulder stretch
SQUAT > WIDE LEG FORWARD FOLD > WINDMILL (twist)
WARRIOR 2 > EXTENDED SIDE ANGLE > REVOLVED EXTENDED SIDE
ANGLE > HUMBLE WARRIOR > STANDING YOGA MUDRA
TREE & EAGLE
UPWARD BOAT > SEATED TWIST(legs long) > FORWARD FOLD(legs long)
or
CAMEL > THREAD THE NEEDLE(twist) > YOGA MUDRA
RELAXATION
Cooling Breath: Extend exhale to cool and relax the nervous system