1:1 Monday, March 10

My regular Monday 10:30 client.

We worked the breath today. Played with bandhas and holds and using sound as a way to increase the breath capacity.

Supine.
Breath Awareness.
Emphasis on hanging out at bottom of exhale.
Got easier and easier for her with each attempt.

Hamstring Stretch with Strap

Transition to Standing

Uddiyana Bandha Work
I was not sure if this could work with a heavier body. We found success by starting out with just holding out the breath and then gradually adding the navel to spine contraction.

Transition to Wall
Splat
Right Angle
(with Awareness on Breath)
Uttanasana

Shoulder Opener @ Wall

Splat
Right Angle
Uttanasana

1/4 Sun Salutations
Om Work
A - U - M play to extend the breath
1/4 Sun Salutations with OM
Found Huge increase in breath
Amazing. Not sure why this works so well.

1/2 Suns with Bija Sounds of the Chakras.

Transition to All Fours.
Cat/Cow
Childs

Plank
Down Dog
Plank
Sphinx

Rest.

Sphinx to Low Cobra

Rest
Childs
All Fours
Plank
Dog
Plank

Sphinx to High Cobra 2x

Roll onto Back
Knees to Chest

Eye of Needle Stretch
Half Happy Baby Stretch
Rock the Baby Stretch
Extended Leg Abdominal
Both Sides

Roll up to Sitting

Uppavista Konasana
1/2 Lotus Paschimotanasana (both Sides)
1/2 Lotus Forward Fold

Bridge 2x

Low Back Release
Easy Spinal Twist

Savasana