ann flannery yoga
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Warm up

​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
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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