Montreal Flow

Long time no write.

Long story short answer: I moved to Montreal and it's hard to move to a new city. It takes a lot of emotional, physical, and mental energy. So, it's been awhile, but I'll try and write posts again here and there. Still book writing, too, so keep up to date on that.

Here's a sequence, based on a lovely class taught at Moksha Yoga:

1. Half Frog on belly, starting with right knee out to the side, cactus/goal post arms
2. Extend right leg straight behind you, roll onto right side of body with right arm still in goal post/cactus. Bend knees into fetal position.
3. Roll back to belly
4. Cross arms in front of you, going in opposite direction. Place a block underneath forehead.
5. Repeat steps 1-4 on other side
6. Table top position with "shoulder flossing" (static push ups)
7. Knees-Chest-Chin to belly
8. Cobra x3
9. Locust with hands interlaced behind back
10. Table
11. Cat/cow
12. DD
13. Standing
14. Longer hold side stretches with hand to opposite wrist
15. Chair Pose, longer hold
16. Low lunge
17. DD
18. Vinyasa
19. Low lunge (opp leg forward than #16)
20. Fwd Fold
21. Repeat steps 15-20 with other leg stepping back first
22. Balancing series: balancing leg forward, and then out to the side. Repeat other side
23. Eagle Pose
24. Warrior I with Eagle Arms
25. Warrior II
26. Triangle Pose
27. Warrior II
28. Extended Side Angle: take your front hand behind your front heel. Press leg into upper arm and upper arm into leg. Spin your hear to the sky. Keep hand that *isn't* on the floor on your top hip. Long hold
29. Plank, long hold
30. Vinyasa
31. Repeat steps 23-30 other side
32. Warrior II
33. Bound Extended Side Angle, long hold
34. Bound Triangle, hold hold
35. Plank
36. Vinyasa
37. Repeat steps 32-36 other side
38. Warrior II
39. Bound Extended Side Angle
40. Bird of Paradise
41. Fwd Fold
42. Chair Pose
43. Vinyasa to repeat steps 38-41 other side, with longer holds in Plank in the Vinyasas
44. Pigeon, both sides
45. Come onto your back
46. Place a block underneath the sacrum. Take one leg long, one leg into chest (Emma's note to self: if you want to come into funky quad stretch, add that in). Repeat other side.
47. Take both legs to sky (re-adjust block as needed). Take arms to sky, letting head of arm bone drop toward earth. Variation of "Dead Bug" pose
48. Back bend series
49. Twists
50. Savasana