Warm up 1: 8 min.
1 Neck Tilt right, left. Rotate clockwise x 2, counterclockwise x 2
2 Shoulder Rotate clockwise x 10, counterclock x 10
3 Shoulder/arms Rotate arms in front clockwise x 10 counterclockwise x 10
4 Shoulder/arms Couw Face Pose
5 Chest/upper back/shoulder Round the back with interlock fingers and stretch to the front, right , left
6 Chest/upper back/shoulder Interlock fingers at back and stretch
7 Side abs Tilt right and left
8 Waist Rotate hips
9 Knees Rotate clockwise x 10, counterclock x 10
10 Knees bend and stretch x 10
11 ankles and wrists shake
Warm Up 2: 8 min.
12 Hips and legs Squat down
13 Hips and legs Low Longe pose
14 abs From 1 knee on the ground. Side abs rigth and left
15 abs Lie down on the back. Abs x 20
Practical 4 min. Instructions
Use the wall Stand by the wall. Your back is attaching to the wall
Step legs sideways to apart (about 3-3.5ft)
Tuck in the tailbone and squeeze the buttocks to maintain the firm stance.
Turn the right foot 90 degrees to the right with the right knee pointing in the same line as toes
Make sure your body with a single plane. Try not to away from the wall.
Inhale both arms up at the shoulder level, lean the body to the right side
Inhale stretch to the right
Exhale bend the body and place the right hand on the shin or on the floor.
Inhale extend the left arm up towards the ceiling.
Exhale turn the neck and gaze up towards the ceiling.
Try not to tilt forward or backward. Open the chest.
Inhale contract the abs and bring the body upright
Exhale while arms are still keeping at the shoulder level
Left foot 90 degrees pointing to the left side. Right foot slightly inward at 45 degrees
Inhale lean to the left
Exhale stretch the body and turn
Inhale extend the right arm up towards the ceiling
Exhale turn the neck and gaze up towards the ceiling.
Inhale slowly bring the body upright
Exhale release your arms
Aya.