Quick vinyasa sequence

 Hiya, all, and happy Monday! This is a short part of a much longer sequence that I just don't have time type up the entirety of right now. The whole idea behind this sequence was the rapid switch between warmer and cooler days leading to achy bodies, in particular upper back and neck. So, lots of good stuff in here for the neck and shoulders (all of the belly down asana). Also, the switch between Boat and Flipped Plank is a delicious stretch on the belly after it had just been super engaged. As always, please remember to warm up before playing around and give yourself time to cool down afterward.
  1. Boat (Navasana)
  2. Plank
  3. Side plank
  4. "Flipped" side plank, taking the foot of your top leg behind the foot of the grounded leg (bending the knee for safety) and reaching your hand to the front of the room
  5. Plank
  6. Lower to belly
  7. Baby cobra
  8. Cobra
  9. Cobra, to press to Upward Dog
  10. Downward Facing Dog
  11. Jump to seat
  12. Repeat steps 1-6, using other hand for the side plank in steps 3-4
  13. On belly, interlace hands behind back. Inhale to lift, keeping back feet grounded.
  14. 2-3 breaths relaxing in the release
  15. Locust, hands interlaced
  16. 2-3 breaths, relaxing in the release
  17. Bow
  18. 2-3 breaths, relaxing in the release
  19. Child's pose

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