planning and neutralising

I have practised yoga without really understanding the logic behind certain poses that we do. Typically, we go through a sequence of poses during classes. While it may seem effortless to follow through a class as a student while “emptying your mind”, I find it interesting to learn in Tirisula YTT that much behind-the-scenes work is needed to properly plan out a class. For instance, in an average lesson plan, we have to prepare for the following:

– Intro (3-5min)
– Admin (1 min)
– Warmup (10min)
– Asana (30 min)
– Pranayama (3-5min)
– Relaxation (5min)
– Closing (2min)

As part of the asanas, counterposes are important in order to return the body closer to it’s natural state. This will leave less room for injury and over-extension. An energy-inducing asana cannot be left without a counterpose.

Typically, poses such as urdhva mukha svanansana (upward facing dog) will be followed by Adho Mukha Svanasana (downward facing dog). Matysasana (Fish pose) is a counter pose to many inversion poses like Sarvangasana (shoulder stand).

The counterposes help to neutralise the asanas that we practise. It may be easy to overlook the importance of counterposes as they may seem too simple for some. Yet, rest and focused breathing is necessary for our bodies to relax and prepare for the next steps. The same logic applies to music, when rests cannot be ignored in a piece. This theory can be applied to the approach of our daily lives. It is important to recognise that taking a breather is needed to maintain a good spiritual and mental balance. Brainless but neutralising activities is needed to bring things back to order and keep stress at bay.

Yoga for Runners: Lesson Plan

Yoga for Runners: Lesson Plan

As someone that has used (and enjoyed) running as their main area of cardiovascular exercise for several years, I am aware of the benefits and disadvantages it can bring. I definitely found this out the hard way when embarking on my YTT200! My hamstrings are super tight, as are my hips. I still struggle to get my heels down in Adho Mukha Svanasana but am working towards better flexibility!

I’ve created a simple lesson plan aimed at runners, or those looking to stretch hamstrings and open hips. This can be combined with running to help improve posture, flexibility and to prevent injury.

Enjoy!

LP AIM = to work on hip and hamstring flexibility/opening 

  1. INTRODUCTION 
  2. ADMIN Injuries?
  3. PRANAYAMA

ANULOM VILOM INHALE 4 EXHALE 8 X 5

  1. WARM UP 

Sit – cross legged – twist torso to each side 1- arms at 90’, 2 – overhead 3 – reaching round back 4 – interlace fingers

Stand – open hips circles, quadriceps stretch to torso, circle hips each way

  1. ASANA

SURYA NAMASKARA 1 – 12 STEP X 6

Hold in each posture for first round, hold 5 breaths in AMS and stretch through heels and hamstrings

Samasthiti E palms together at the heart centre

Ardha Chakrasana I, raise both arms up, bend backwards

Uttansana E lengthen the spine, fold forward

Ashwa Sanchalansana I, step the right leg back into a lunge position, hips 2

Santolasana Holding the breath, step the left leg back into a plank position.

Ashtanga Namaskar E lower the knees, chest and chin to the ground.

Bhujangasana slide the upper body forward and up,

Adho Mukha Swanasana E, lift chest and hips off the floor, bend at the hip and point sit bones to the ceiling. Legs are separated hip-width apart.

Adjustment here – direct class to bend each knee, pushing heel down. Hold for 5 breaths.

Ashwa Sanchalansana I, step the right leg forward

Uttansana E, step the left leg forward to meet with the right, fold

Ardha Chakrasana I, lengthen the spine, raise both arms up

Samasthiti E

STANDING 

WARM UP – 

STANDING HIP OPENER KNEE RAISES AND CIRCLES X 10 

LEGS WIDE FEET FACE FORWARD, FOLD FORWARD PALMS ON FLOOR, LENGTHEN BACK AND STRETCH THROUGH HAMSTRINGS

VIRHABDHADRASANA 2 – WARRIOR 2

TRIKONASANA – TRIANGLE

Use a block if very tight hamstrings in Trikonasana

SITTING 

WARM UP – x 10 both 

KNEES TOGETHER LOWER EACH SIDE TOUCH FLOOR (INTERNAL ROTATE) 

CRADLE KNEE, FOOT TO TORSO ROCK SIDE TO SIDE (EXTERNAL ROTATE) 

BADDHA KONASANA – BOUND ANGLE POSE

(use blocks under each knee or sit on block if tight)

PASCHIMOTTANASANA – SITTING FORWARD BEND

(use yoga strap around feet to stretch tight hamstrings)

PRONE

WARM UP – CAT AND COW STRETCHING, DOWNWARD DOG 

EKA PADA RAJKAPATONASANA – SINGLE LEG PIDGEON POSE

(block under hip in this pose to support)

BALASANA – CHILD’S POSE (COUNTER)

SUPINE

WARM UP – SIT CROSS LEGGED ROUND AND CURVE BACK 

SETHU BANDHASANA – BRIDGE

Heels close to buttocks. Lift chest, inhale. Externally rotate arms and interlace under back or grab ankles.

HAPPY BABY POSE

6.RELAXATION

SAVASANA

7.CLOSING

Beginner’s Guide to Adhomukha Shvanasana

Adhomukha Shvanasana or commonly known as downward dog is one of the most recognized yoga poses. Benefits of this asana include strengthening of the arms and shoulders and stretching out the gluteal muscles, hamstrings, calves and Achilles tendon. It also enhances blood circulation and brings energy back to the body by removing fatigue. This is the main reason why I would consider this asana to be a very important pose in a yoga sequence because if it is done properly it can help you regain your energy and aid you in not tiring easily during your sequence. Honestly, this is a pose I have yet to perfect but this simple guide that I prepared has helped me and I hope it helps anyone who is also having difficulty with this asana so that they can reap all the benefits this asana has to offer.
 Warmup ———— focus on wrists, shoulders, triceps, hips, glutes, hamstrings, calves and ankles
While standing
• Wrist rotations – 5 counts clockwise and anti-clockwise on each wrist
• Rotate both arms clockwise – 10 counts
• Rotate both arms anticlockwise – 10 counts
• Tricep stretch – 10 counts on each arm
• While standing swing one leg front and back while not moving upper body -10 counts on each leg
• Squats – 15 counts
• Hamstring stretch by bending leg to the back while standing – 10 counts on each leg
• Hamstring stretch by bending leg and bringing knee towards the chest while standing – 10 counts each leg
• Calves stretch by pushing against wall and with one leg forward and the other behind – 10 counts and switch legs – 10 counts
While lying down
• While lying down on the mat with back on the mat, bring one knee towards your chest using a strap around your feet push feet away from chest and try to straighten your leg while using your arms to pull the strap towards your chest- 10 counts on each leg
• Ankle rotations – 5 counts clockwise and anti-clockwise on each ankle
 Getting into the pose
• From a table top position with hands shoulder width part lift your hips towards the sky on exhale. Press your palms into the mat while lifting your hips and straightening your legs and grounding your heels towards your mat. Feel the lengthening of the spine. Stay here for 5 breaths.
 Tips
• Gaze between your legs
• Keep the weight evenly distributed across your hands and feet
• Belly should be in
 Variation
• Bend legs at the knees slightly and heels off the ground
By Rhadhika

Backbends & Shoulder Flexibility

I find it counter intuitive that the quality of your backbends is directly related to the flexibility in your shoulders.

After all, the word “backbend” suggests that you bend with your back. Shoulders seem like an unrelated anatomy. But you should give attention to the flexibility in your shoulders if you wish to improve your backbend technique: so that you can bend more from your thoracic spine, rather than your lumbar spine.

Here is one of the sequences that I really enjoyed in the course of Tirisula’s YTT training. It leads you through poses to prep your shoulders before going on to backbends. 

  1. Sun Salutation A x 5 
  2. Sun Salutation B x 5 
  3. Pigeon pose > head down > elbows under ankle > hands on floor and lift chest 
  4. Shoulder opening on wall > place armpits on wall > chin on wall > chest on wall > stomach on wall 
  5. Shoulder opening on floor > chest on floor > bend knee to touch head
  6. Wheel pose > with hands on floor > elbows on floor > touch feet with hands 
  7. Camel pose > move hand to knee > crown to floor > elbow to floor
  8. Transitions > crow to tripod headstand > to chaturanga > to crow 
  9. Headstand variations > lotus pose > backbend to floor > transit to camel pose with elbow to floor 
  10. Side plank > left > centre > right > centre 
  11. Handstand 
  12. Savasana 

I find this sequence helps me get deeper into my backbends. It’s tough and effective. And don’t try this at home unless you’re prepared to get the walls dirty!

Here’s us working on item 4 (shoulder opening on wall – chest on wall) during the YTT course. 

 

 

 

 

 

 

– Vanessa Tang –

Backbends & Shoulder Flexibility

I find it counter intuitive that the quality of your backbends is directly related to the flexibility in your shoulders.

After all, the word “backbend” suggests that you bend with your back. Shoulders seem like an unrelated anatomy. But you should give attention to the flexibility in your shoulders if you wish to improve your backbend technique: so that you can bend more from your thoracic spine, rather than your lumbar spine.

Here is one of the sequences that I really enjoyed in the course of Tirisula’s YTT training. It leads you through poses to prep your shoulders before going on to backbends. 

  1. Sun Salutation A x 5 
  2. Sun Salutation B x 5 
  3. Pigeon pose > head down > elbows under ankle > hands on floor and lift chest 
  4. Shoulder opening on wall > place armpits on wall > chin on wall > chest on wall > stomach on wall 
  5. Shoulder opening on floor > chest on floor > bend knee to touch head
  6. Wheel pose > with hands on floor > elbows on floor > touch feet with hands 
  7. Camel pose > move hand to knee > crown to floor > elbow to floor
  8. Transitions > crow to tripod headstand > to chaturanga > to crow 
  9. Headstand variations > lotus pose > backbend to floor > transit to camel pose with elbow to floor 
  10. Side plank > left > centre > right > centre 
  11. Handstand 
  12. Savasana 

I find this sequence helps me get deeper into my backbends. It’s tough and effective. And don’t try this at home unless you’re prepared to get the walls dirty!

Here’s us working on item 4 (shoulder opening on wall – chest on wall) during the YTT course. 

 

 

 

 

 

 

– Vanessa Tang –

Easing Beginners into the yogi’s squat Malasana (Garland pose) 

Malasana (Garland pose) is one of my all-time favourite poses because of its simplicity in improving back posture, strengthening the ankles, stimulate digestive organs to eliminate wastes, and the nice stretch felt when one presses the elbows against the inner thigh as the pose tones the lower body. 

 

I have incorporated it into my Beginner yoga lesson plan and included asanas that open the hips, stretch the hamstrings and strengthen the inner thigh muscles. The sequence after warming up and Sun Salutation A (Surya Namaskar A) includes: Chair pose (Utkatasana), Warrior I & II (Vribadhasana I & II), Extended Side Angle Pose (Utthita Parsvakonasana), Lizard pose (Utthan Pristhasana) before transiting into Garland pose (Malasana).  The only comment from my YTT classmates that trialed my teaching is the challenge to stay longer in Lizard pose.

 

So happily after making minor adjustments to my lesson plan, I started to teach at home to accumulate practicum hours.

 

Over the two classes I conducted, 4 out of 5 students could not get into my favourite yogi squat without falling all over! I was caught off guard when the students were having such a challenging time.  However, I didn’t want to just skip a pose and move on. The graceful Plié Squat came to my mind. 

 

Plié Squat is an exercise that originated from the ballet position to keep the back straight while also bending the knees. Standing with the feet wider than hip distance apart, keep the feet turned and pointing in the same direction as the knee (45 degrees or wider). Because of the feet placements, the pose place deeper emphasis in the inner thigh adductors, while working on the glutes, quadriceps, hamstrings, hip flexors and calves as intended in the earlier asanas of my original lesson plan.

 

After holding in Plié Squat for 30-45 seconds, I got the students to narrow the standing stance, by shifting the foot towards each other (approx 2-3 steps inwards). The feet are still pointed towards the direction of the knee cap. And the magic happens! Keeping their back straight, all of them can now ease and lower more comfortably into Malasana and stay for 5 breaths… (before wobbling around while trying to keep the heels grounded!) 

 

Try this preparatory technique if you’d like to teach beginner students Malasana (Garland pose).

 

Cheers!

Ying.

Easing Beginners into the yogi's squat Malasana (Garland pose) 

Malasana (Garland pose) is one of my all-time favourite poses because of its simplicity in improving back posture, strengthening the ankles, stimulate digestive organs to eliminate wastes, and the nice stretch felt when one presses the elbows against the inner thigh as the pose tones the lower body. 

 

I have incorporated it into my Beginner yoga lesson plan and included asanas that open the hips, stretch the hamstrings and strengthen the inner thigh muscles. The sequence after warming up and Sun Salutation A (Surya Namaskar A) includes: Chair pose (Utkatasana), Warrior I & II (Vribadhasana I & II), Extended Side Angle Pose (Utthita Parsvakonasana), Lizard pose (Utthan Pristhasana) before transiting into Garland pose (Malasana).  The only comment from my YTT classmates that trialed my teaching is the challenge to stay longer in Lizard pose.

 

So happily after making minor adjustments to my lesson plan, I started to teach at home to accumulate practicum hours.

 

Over the two classes I conducted, 4 out of 5 students could not get into my favourite yogi squat without falling all over! I was caught off guard when the students were having such a challenging time.  However, I didn’t want to just skip a pose and move on. The graceful Plié Squat came to my mind. 

 

Plié Squat is an exercise that originated from the ballet position to keep the back straight while also bending the knees. Standing with the feet wider than hip distance apart, keep the feet turned and pointing in the same direction as the knee (45 degrees or wider). Because of the feet placements, the pose place deeper emphasis in the inner thigh adductors, while working on the glutes, quadriceps, hamstrings, hip flexors and calves as intended in the earlier asanas of my original lesson plan.

 

After holding in Plié Squat for 30-45 seconds, I got the students to narrow the standing stance, by shifting the foot towards each other (approx 2-3 steps inwards). The feet are still pointed towards the direction of the knee cap. And the magic happens! Keeping their back straight, all of them can now ease and lower more comfortably into Malasana and stay for 5 breaths… (before wobbling around while trying to keep the heels grounded!) 

 

Try this preparatory technique if you’d like to teach beginner students Malasana (Garland pose).

 

Cheers!

Ying.

Going into Zen Mode via the 5 Senses

Hello there!

Last week, I partnered up with Sharon to conduct a restorative class for our fellow classmates as part of our practical training and I thought it might be interesting to share with you some of the tips that I have learnt. 

Like what the name suggests, a restorative class aims to induce deep relaxation for the participants, sending them to a meditative state.  I’d like to summarize our tips into how they influence the 5 senses that have. Hopefully you will find it useful and be able to incorporate this in your daily life ~

 

Sight

Ideally, the lighting should be dim and the space, clutter free. It is difficult to feel at ease with light glaring into your eyes and being in a space with a lot of things lying around you.

This is the space we prepared for our class participants.

 

Sound

It is advisable to play some relaxing background music – sound of nature (e.g. rain, waterfall, waves), meditative music. Lucky for us, as well as those in our class, it started raining a few minutes into our class, giving us extra Zen points.

After lots of research, Sharon picked this piece (link below) which has 432 Hz.

Apparently, listening to 432Hz music helps release emotional blockages and expands consciousness, allowing us to tune into the knowledge of the universe around us in a more intuitive way.

If you are keen to learn more about this magic number, feel free to click on the link below.

https://ask.audio/articles/music-theory-432-hz-tuning-separating-fact-from-fiction

 

Usually, the poses are held longer (5 minutes per pose) in a restorative class. During those times, we took turns to play the singing bowl. The sound emitted from the singing bowl works as a type of energy medicine that has been known to heal pain, depression, and stress disorders. 

Here’s a quote from the director of Medical Oncology and Integrative Medicine at the Cornell Cancer Prevention Center in New York, Dr. Mitchell Gaynor:

“If we accept that sound is vibration and we know that vibration touches every part of our physical being, then we understand that sound is heard not only through our ears but through every cell in our bodies. One reason sound heals on a physical level is because it so deeply touches and transforms us on the emotional and spiritual planes. Sound can redress imbalances on every level of physiologic functioning and can play a positive role in the treatment of virtually any medical disorder.” — Dr. Mitchell Gaynor

If you are interested, this is where Sharon got her Singing Bowl:

The Singing Bowl Gallery (33 Erskine Road 01-05, 069333)

 

At the end of every pose, we used a pair of tingsha bells to signify the end of the pose and prepare the students for the next pose.

Random Fact: Krisianto fell asleep.. so something must be working 🙂

 

Smell

In our class, we lit up a slightly scented candle.

Alternatively, you can explore the wide range of scents that is available in the market to combine aromatherapy into your restorative yoga class. 

Rose: one of the most common and noticeable, rose is a wonderful scent that is used by many thousands of people to enter a state of meditation. The smell also brings about thoughts of romance and love among its many pleasures.

Frankincense: This is ancient oil that has been used for thousands of years in both healing and spiritual practices. The fact that this was one of the gifts to the baby Jesus delivered by the three wise men has put it in an honoured place in the Christian religion. However, the fact that frankincense is one of the most precious aromatherapy gifts has not gone unnoticed even in modern times.

Rosemary: Another of the essential oils used in healing, rosemary also has a marvellous scent that is perfect for entering the proper state of meditation as well as brightening up the home. You can mix a few drops of rosemary essential oil with water and spray the room to help get the full effect or use an essential oil diffuser.

Cedar & Sage: Native Americans have used these products in many of their traditions which includes smudges and burning dried herbs. There is a type of sacred vibe that comes from the use of cedar and sage as essential oils which are unmatched by virtually all others.

Sandalwood: This is another ancient scent that is very much a part of the Christian and Hindu belief system. Used quite often for meditation, sandalwood has a very pleasing scent that offers a pathway to a calmer mindset which is why so many people opt for this particular essential oil.

https://giftsreadytogoblog.com/2014/12/26/aromatherapy-and-meditation/

 

Touch

Touch can be in the form of props or adjustments.

You can be creative with your choice of props. In our class, we made good use of the cushions and yoga blocks that were available in the studio. We also suggested our class participants to bring large towels, blankets, or bolster to enhance their experience in our class. Denise even brought her cute bunny soft toy 🙂

We did a few adjustments to help the students with their alignments and to help them relax deeper into their posture (e.g. pressing their shoulder blades down in Savasana, pressing on the lower back in Balasana). However, not all the adjustments were successful (sorry Tammy, Louine, and PQ!!!)

Note to self: Be extra gentle in the future.

 

Taste

With all the tips above being executed properly, your class participants should get a taste of an awesome restorative session. Pun intended.

 

I hope you enjoyed this article. Feel free to use this tips in your daily life to reduce stress and release tension.

 

Keep Calm & Relax~

 

Namaste,

Ziyu 🙂

September 2017 Weekend Class

 

Happy Hips Happy Human – A Hip Opener Programme

Seat in Buddha Konasana position, where do you feel pain? Which parts of your body feel uncomfortable? Try to identify how your body reacts in this pose.

For me the stretch I feel the most is on the external rotators but your pain might be different. You can feel it in many different muscles such as the adductors, the gluteus, the hamstrings and the external rotators.

It’s important to consider that you need to work on the whole circumference of the hip joints. If you don’t have enough time you can always pick one pose of each series to make sure you are working effectively.

There are tones of hip opening poses but in this article you will find the sequence is the most effective in opening my hips. Feel free to explore, add or take out poses.

Take 5 to 15 long breaths in each pose and change side when relevant.

If you feel any sharp pain in the knees or any other part please get out of the pose and try to find alternatives. 

This programme will help your for the very famous Padmasana (lotus pose). However if your knees are too high in Buddha Konasana (cross-legged position) I strongly recommend that you dont’ try this pose yet as you will apply too much force on your knees. You will have to obtain first a full range of motion in the external rotation of the hip joints in order to bring your foot on the opposite knee. 

If you want to work on your joints you should exercises almost everyday. Joints and tendons are more difficult to stretch than muscles. With time you will notice the range of movement in the hips increase, your asana practice will feel better  and walking/seating will feel freer.

Moving forward you can already start to change your habits. Seat on the floor as much as you can. When you are on a chair seat with one ankle on the opposite knee and change side.

Be patient and gentle and enjoy this hip opening programme!

Hip flexors

Anjaneyasana – Low lunge pose

Make sure to contract your core and suck your belly to create space in the base of the spine and stretch the hip flexors.

The knee at 90 degrees should not go beyond your toes

Should you feel pain in the knee which stays on the ground you can fold your yoga mat under your knee.

Advanced: Bend your left leg for a deeper stretch

Ultra Beginner
Beginner and Intermediate

 

 

 

 

 

 

 

Adductors series

Malasana – Garland pose

Keep your spine lengthened and stay relaxed.

Beginner: If your heels don’t reach the ground at all, place a pillow under your feet for support.

Intermediate

 

 

 

 

 

 

 

Utthita Parsvakonasana – Extended side angle pose

For this pose, activate the foot of the extended leg and press it down, specially the outer edge of the foot. Keep your spine lengthened and spread your weight equally on both feet.

Beginner: Place your left elbow on the left thigh, the right arm extended over the head

Intermediate: Hand on the outer edge of the front foot

Advanced: Bind hands behind

Intermediate
Advanced

 

 

 

 

 

 

 

Upavistha Konasana – Wide-angle seated forward bend

Keep your feet flexed. Toes and knees pointing upwards to the ceiling.

Keep your back straight.

With time, you can start walking your hand forward, and even placing the elbows on the ground

Another alternative to this pose is to lay down with legs up against a wall, sitting bones close to a wall and spread the legs down allowing gravity to work.

Beginner and Intermediate
Advanced

 

 

 

 

 

 

 

Hamstrings Series

Hamstrings is a group of 3 different muscles, your tightness might be on one, two or the three of them.

Paschimottanasana – Seated forward bend

This pose will stretch all 3 muscles at the same time. Sit on the floor with your legs straight and fold forward from your hip joints to stretch the hamstrings. Keep the spine straight and the head and spine neutral.

Beginner: place your palms on the floor keep the back straight

Advanced: catch your right wrist with your left hand behind your feet

Intermediate

 

 

 

 

 

 

 

Last but not least, especially for me…

External Rotators

Eka Pada Rajakapotasana – Pigeon Pose

Make sure you are not rolling out on the side of the bent leg.

Beginner: If you can’t touch your hips on the floor place a block under your right hip. Keep spine straight, neck and shoulder neutral (relaxed).

Intermediate: If you can, place elbows on the floor first, you can also walk your hands forward and place your forehead on the floor or on a block.

Advanced: If you can go deeper, bend your left knee and catch your left foot with your left hand.

Beginner
Intermediate
Advanced

 

 

 

 

 

 

 

 

 

 

 

 

 

Agnistambhadasana – Double Pigeon

Place your foot on top of the opposite knee, shins parallel to the front of the mat. If your knees are too high, place a block or cushion between the floor and your upper leg. 

Beginner: If you cannot place the foot on top of the other knee, sit crossed legged (shins crossing) and work from here.

Advanced: If comfortable, slowly walk your hands forward, you can place your belly onto the floor.

Intermediate
Advanced

 

 

 

 

 

 

 

 

Gomukhasana – Cow face pose

To arrange the legs correctly, place both hands forward shifting your weigh onto the arms and arrange the legs with one knee on top of the other and then slowly sit back down. If you feel sharp pain in the knees, raise your upper leg and go into Ardha Matsyendrasana (Twist seated position).

Intermediate
Advanced

 

 

 

 

 

 

 

Mandukasana – Frog Pose Sequence

From a table top position widen your knees to the sides. The legs should be at a 90 degrees. Place your elbows on the ground. Squeeze your abdomen to avoid arching your back.  Beginners, you can place one block under each of your thigh. Advanced, please lie on the floor.

Intermediate

 

 

 

 

 

 

 

Lie down onto Savasana for 5 minutes.

By Elsa Gobet

30 minutes: Core and Centering (Intermediate)

A 30 minute plan for your personal home practice to strengthen and tone your core and center your body and mind:
1. Surya namaksar A, 5x rounds
2. Surya namaksar B, 3x rounds
3. Uttkanasana (chair pose) 10 breaths
4. Paschamotinasana (seated forward bend), 5 breaths
5. Virabhasana III (warrior III), 5 breaths
6. Dandasana (staff pose), 5 breaths
7. Purvotanasana (reclining plank), 5 breaths
8. Ushtrasana (camel pose), 5 breaths
9. Santolasana (plank), 5 breaths, 3 rounds
10. Varistrasana (side plank), 5 breaths, 3 rounds
11. Balasana (childs pose), 5 breaths
12. Navasana (boat pose), 5 breaths, 3x rounds
13. Dripada Uttanpadasana (reclining with both legs up), 5 breaths, dynamic, lifting and lowering the leg
14. Pawan Mutkatasana (wind relieving pose), 5 breaths
15. Savasana and closing meditation
Enjoy!

Chloe Calderon Chotrani
200hr YTT Sept 2017