Warm Up!
WARM – UPS
From seated:
PRANAYAMA : Dirgha(3 part); Ujjahi(ocean sounding); Kapalabati(“skull shining”)
NECK STRETCHES
SUN BREATH(with twist; with anjali mudra)
BOW FORWARD > SIDE STRETCHES
KNEES SIDE TO SIDE & TWIST
SQUAT
From laying on back :
KNEES TO CHEST > KNEES TO SIDE(twist)
TIE STRETCHES
KNEES APART > LENGTHEN LEGS UP TO “V”
FROG KICK; SCISSOR LEGS
ABDOMINALS: TUCK>EXTEND; LEG RAISES; LEG LOWERS; HEEL TAPS
HIP STRETCH; “HAPPY BABY”
PELVIC LIFT(“breathing bridge”)
SPINAL ROCK
From table :
CAT; DOG; SIDE STRETCH
HALF - CIRCLE
RUNNER’S STRETCHES(PSOAS & HAMS.)
LUNGE > WIDE LEG FORWARD FOLD > LUNGE
LUNGE + 1 ARM RAISE AND TWIST
CRESENT LUNGE
LEG EXTENTIONS – BACK AND TO SIDES
FIRE HYDRANTS
UPWARD DOG>CAT>EXTENDED CHILD
From down dog:
DOWN DOG > PLANK > UP DOG + VASISTASANA(side plank)
DONKEY KICKS; LIFT 1 LEG BACK>UP>OUT>FORWARD
SQUAT or RAG DOLL > STAND
From standing :
SUN BREATH
TIE STRETCHES
ARMS, NECK & SHOULDER STRETCHES
BRUSH THE FLOOR > SWIMMER
WINDMILL
WARM – UPS
From seated:
PRANAYAMA : Dirgha(3 part); Ujjahi(ocean sounding); Kapalabati(“skull shining”)
NECK STRETCHES
SUN BREATH(with twist; with anjali mudra)
BOW FORWARD > SIDE STRETCHES
KNEES SIDE TO SIDE & TWIST
SQUAT
From laying on back :
KNEES TO CHEST > KNEES TO SIDE(twist)
TIE STRETCHES
KNEES APART > LENGTHEN LEGS UP TO “V”
FROG KICK; SCISSOR LEGS
ABDOMINALS: TUCK>EXTEND; LEG RAISES; LEG LOWERS; HEEL TAPS
HIP STRETCH; “HAPPY BABY”
PELVIC LIFT(“breathing bridge”)
SPINAL ROCK
From table :
CAT; DOG; SIDE STRETCH
HALF - CIRCLE
RUNNER’S STRETCHES(PSOAS & HAMS.)
LUNGE > WIDE LEG FORWARD FOLD > LUNGE
LUNGE + 1 ARM RAISE AND TWIST
CRESENT LUNGE
LEG EXTENTIONS – BACK AND TO SIDES
FIRE HYDRANTS
UPWARD DOG>CAT>EXTENDED CHILD
From down dog:
DOWN DOG > PLANK > UP DOG + VASISTASANA(side plank)
DONKEY KICKS; LIFT 1 LEG BACK>UP>OUT>FORWARD
SQUAT or RAG DOLL > STAND
From standing :
SUN BREATH
TIE STRETCHES
ARMS, NECK & SHOULDER STRETCHES
BRUSH THE FLOOR > SWIMMER
WINDMILL