Warm ups – Sun Salutations & standing poses – Flow through sitting poses – back bends – twists – forward bends – shoulderstand – breathwork

This week objective – add flow between sitting poses

In the one hour class, we do twenty minutes of moving through poses vigorously to get the heart rate up, Moving between the poses is precise and mindful just like the poses themselves. Its good for general health to get the heart rate up for twenty minutes.
We then stretch deeply with static poses and massage the abdominal organs with backbends, twists, forward bends and inversions.
We end with a few minutes of breath work and full relaxation.
Relaxing effectively is important for health.

Warm up with hanging Dog pose

Ensure your belt is secure and firmly attached. You have to be able to trust your weight to the apparatus. The belt should be comfortable on the front bones of the pelvis. In the pose, move all the joints in the body by bending and straightening the knees and moving the hips side to side. Flex the shoulder joints, move the shoulder blades and flex the feet and hands. By relaxing the shoulders, you can gently extend the neck, dropping the head. I encourage you to find a way to work with this at home. Stay for 5 minutes exploring every bone you are aware of. Foot Bones

Sun Salutations
Three basic cycles then stepping to Warrior pose and Triangle pose.

Triangle Pose (technique)
Alignment is arch of back foot lines up with front big toe. Do not lean forward. Both hip joints rotate outwards. Press firmly with the lower hand to turn your belly button forward.

Flow with sitting poses
Stepping from Down Dog to simple cross legged seat and then back.
Stepping from Down Dog to Boat Pose and back

Stepping from Down Dog to Pidgeon pose and back

We’ll add other poses into this flow. The objective is to give you a practice to do anytime, incorporating a range of poses connected by mindful movement.

Backbends, twists, forward bends

Keep your back straight in forward bends and lengthen the front body. Use a pole if it helps!

Shoulderstand A great way to practice this pose is against a wall. Please try this at home.

Breathwork & relax deeply