Prep sequence for Camel Pose

  1. Blocks underneath back for restorative back bend/heart opener
  2. Draw circles with knees on back, both ways
  3. Boat, five cycles of breath to lift legs to full expression. Repeat. Hold boat five cycles of breath.
  4. Cat/cow in table top
  5. DD
  6. DD-->Plank, repeat 5x
  7. Plank
  8. Cobra waves with hands wide (lead with back of heart and neck on way up, lead with front of heart and throat on way down)
  9. Child's Pose
  10. DD
  11. Chair with pulses to engage bandhas
  12. Chair twist (5 cycles breath). Repeat other side.
  13. Vinyasa
  14. DD
  15. High lunge with hands prayer (Camel torso, high lunge legs). Repeat other side.
  16. Repeat steps 10-15 3-5x, to lift to step 15, roll the torso in the same way you did with Cobra in step 8
  17. DD with shoulder opening twists, both sides
  18. Puppy dog stretch
  19. DD
  20. Tadasana
  21. Temple mudra side stretches with breath
  22. Tadasana
  23. Temple mudra back bend
  24. Forward Fold
  25. Crow
  26. Vinyasa to DD
  27. Warrior II
  28. Peaceful
  29. Extended
  30. Goddess with pulses (like step 11)
  31. Goddess to hold
  32. Wide legged forward fold
  33. Lizard (variation for deepest quad and groin opener)
  34. Half split
  35. Vinyasa
  36. Standing Camel pose (hands to sacrum)
  37. Forward Fold
  38. Crow
  39. Repeat steps 26-35 other side
  40. Repeat step 3
  41. Gentle seated twist
  42. Camel using wall three version: A) Facing wall, hands to sacrum B) Facing center of room hands to prayer to drop back C) B) and then walking down wall
  43. Rabbit
  44. Supine Twists
  45. Legs up the Wall
  46. Savasana
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