13 peeps
Request: Twists and Back bending
Opening
Emphasis on lengthening and opening the side ribs in prep for back bending
Sukhasana or box pose
forward fold
side forward fold
easy spinal twist
(switch legs and repeat Other side)
Transition to All Fours
Cat/Cow
Barrel Rolls
Childs Pose
Easy Side Plank Pose Sequence
Childs
1/2 Dog
Rounded Back
Plank
Dog
Sequence 1
Lunge
Twisting Lunge
Hammock
Low Lunge Isometric
Hamstring Play
Vinyasa 1
Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog
Repeat Sequence 1 other Side
Vinaysa 2
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs
Plank
Dog
Uttanasana
roll up to standing
Block Between Thigh Play to establish Notes of Internal and External Rotation and Tailbone location.
5 Half Sun Salutations
Remove Block
Tadasana
Ujayyi Pranayama
YAM
Standing Sequence
Sun to Lunge
Warrior 1 Geek Out
Parsvottanasnaa
Warrior 3 Variation
Standing Splits
pigeon with Thigh Opening
Pigeon
3 Legged Dog
Revolved Dog
Dog
Vinaysa 3
Dog
Roll into Updog
Roll into Down Dog
Repeat Vinyasa 3
Uttanasana
Roll up to Standing
Tadasana
YAM
Repeat Standing Sequence on Other Side
Repeat Vinaysa 3
Rest Childs
Vajrasana Sit
Purvotanasana
Pachimotanasana
(Repeat)
Roll back
Bridge
Upward Facing Bow
(optional additional one)
Abdominal Hip Release using Happy Baby and Elements of the Supta Padangusthasana Sequence with a Twist
Savasana
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