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

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