Happy Hump Day

I think I'd be pushing it to say there was a theme to this fool. So, um, there isn't. It's a good, high-energy practice that gets to every body part. If you have some extra time in there, throw in some balancing postures where the last Tadasana is at step 27 (before starting to cool down). Otherwise, just think of this as a sequence that will give you more energy and get you over the Hump of Hump Day (hey-- is that a theme? It might be... smells awfully theme-y to me). Enjoy!

Happy Hump Day

For the core work, imagine bringing the shoulder towards the knees, as opposed to the elbow. This will help step up the intensity of the practice while ensure that you won't strain your neck or comprise the integrity of the movement. If your neck is feeling a bit wonky, keep your hands interlaced behind the neck for all core work, in general. That's not a kind of twinge you want to "push through."

  1. Sukhasana (Easy Pose)
  2. Head and neck rolls
  3. Taking the hands tho the floor, roll neck in opposite direction for neck stretch
  4. Repeat other side
  5. Fold forward over crossed legs
  6. Place hands behind sits bones to open chest
  7. Roll onto back
  8. Opposite elbow to knee core work (12x). Repeat other side
  9. Garundasana (Eagle Pose) crunches on back. Extend Eagle arms and legs away from each other, exhale bring them close together as possible. Repeat 12x. Repeat other side
  10. Roll to standing
  11. Sun Salutations (without Warrior). 2x
  12. Sun Salutations (with Warrior I). 2x
  13. Sun Salutations (with Warrior II). 2x
  14. Sun Salutation to Virabhadrasana II (Warrior II). Hold for 2-4 breaths
  15. Trikonasana (Triangle Pose)
  16. Ardha Chandrasana (Half Moon Pose)
  17. Virabhadrasana II
  18. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
  19. Repeat steps 14-18
  20. Supta Kapotanasana (Reclined Pigeon)
  21. Kapotanasana (Pigeon)
  22. Adho Mukha Svanasana
  23. Repeat steps 20-22
  24. Virabhadrasana II. Interlocked hands behind back, bring forehead towards front, bent knee for Humble Warrior. Hold for 3-5 breaths
  25. Keeping hands interlocked behind back, come up to gentle chest opener
  26. Vinyasa to repeat steps 24 and 25
  27. Tadasana (Mountain Pose)
  28. Plank Pose, lower to stomach
  29. Setu Bandhasana (Bridge Pose). Either repeat Bridge 3x, or come into Urdhva Dhanurasana (Upward Bow or Wheel Pose)
  30. Ananda Balasana (Happy Baby Pose)
  31. Halasana (Plow Pose)
  32. Karnapidasana (Ear Pressure Pose)
  33. Sarvangasana (Shoulder Stand Pose)
  34. Setu Bandhasana
  35. Supta Matsyendasana (Reclined Twist). Repeat other side
  36. Savasana

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