Hip hip hoorays!
Thanks to Rachel VerValin for a couple of these hips stretches-- new and super yummy!
- Begin on back
- Arms off to side
- Draw circles with right knee, left leg stays long on ground
- Ankle-to-knee pose
- Take left foot to floor, thread right foot under bent left knee. Take right foot into left hand for quad stretch.
- Windshield-wiper legs
- Repeat steps 1-6 on other side
- Table top position
- Opp. arm and leg extension: inhale to extend, exhale to bring elbow to knee under torso. Repeat 6x.
- Tiger Pose
- Place right foot forward in between hands
- Bend and straighten right leg with breath
- Bend right knee over ankle and inhale into knee down lunge
- Hold for 6-12 cycles of breath
- Hands frame right foot
- Move left foot to right side of mat (left shin will become parallel with back of mat). Walk hands off of the top left hand corner of the mat (DD torso) for hip stretch. Hold until you find divinity.
- Keep walking hands off to left side, and rise up into Gate Pose
- Knee down side plank
- Side Plank
- Plank Pose (you should now be facing the opp. direction from where you started)
- Vinyasa
- DD
- Right leg to sky, option to flip dog
- High Lunge/Crescent Lunge with right foot forward
- Warrior II
- Peaceful Warrior
- Extended side angle OR Triangle Pose (feel out the room)
- 5-pointed star
- Goddesss Pose with shoulder rolls
- Wide Leg Forward Fold
- Walk to "original" front of mat, hands framing left foot.
- Lower right knee to earth and extend left leg long back behind. You are now, magically, in the exact position you started this long sequence, but on other side (see step 9).
- Other side steps 9-32
- Child's Pose
- Cool down
- Savasana
