Hamstrings! Pyramid Pose!
- Begin on back
- Single leg lifts core work
- Double leg lifts and lowers
- Legs return to sky for ankle rolls and shin warm ups
- Happy Baby
- Table
- Cat/cow
- Puppy
- Sphinx
- Dolphin, moving fwd and backward with breath
- Table
- DD
- Sun As and Bs
- Pada Hastasana
- Tadasana
- Side stretch with wrist opener
- Hands interlace by lower back fwd fold
- Half lift and refold flow
- Pause at half lift
- Lift left heel to bum, extend left leg back for variation Warrior III
- Step to High Lunge
- Lower back knee to earth for low lunge
- Five cycles of breath low lunge
- Prayer twist
- Low lunge
- Knee down balancing half moon or knee down chakrasana
- Plank
- 3 baby cobras
- Childs
- DD
- Lift right leg, open right hip
- Knee to nose x3
- Pyramid variation with both hands to blocks and torso parallel to earth and back heel lifted
- Standing splits
- Uttanasana
- Repeat steps 15-35 other side
- Malasana
- Crow
- Vinyasa
- Repeat steps 15-35 on right side as a flow (no long holds, one breath per movement). Changes:
- Sub high lunge twist for low lunge (don't lower back knee)
- Sub side plank for knee down 1/2 moon
- Sub flip dog for 3 legged
- Sub full pyramid for variation, with hands in prayer behind back
- Repeat on other side
41. Options for other poses: QUAD STRETCHES: Balancing 1/2 moon with bind, dancers, belly down back bends (Bow, sphinx turning to grab back foot)
42. Bridge
43. Wheel
44. Supine twists
45. Savasana
