fDownward-facing Dog (Adho Mukha Svanasana): 1min, 5 breaths
– To build and stabilise the foundation
Standing-forward fold (Uttanasana): 2mins, 10 breaths
– To extend our spine, lengthen the hamstrings
Mountain Pose (Tadasana): 1 min, 5 breaths
– To ground, to connect with the earth
Transition: to Plank pose, lower all the way down. Belly & hips come onto the mat
Snake Pose (Sarpasana): 1min, 5 breaths
Baby cobra (Bhujangasana): 1min, 5 breaths
– Gentle back bendings are heart opener and counter pose for the forward fold.
Downward-facing Dog (Adho Mukha Svanasana): 1min, 5 breaths
Low lunge pose (Anjaneyasana): 1min, 5 breaths
Revolved low lunge (Parivrtta Anjaneyasana): 1 min, 5 breaths
[Chaturanga, Downward facing dog, repeat on the left side. end with Chaturanga, Downward facing dog.]
3 legged downward facing dog variation:
– 1st time: right leg reaches up, shift forward and draw the right knee to the right elbow;
– 2nd time: knee to nose;
– 3rd time: knee to left elbow.
– Reach right back, lengthen, and step forward in between the hands. (step into high lunge)
– Create hip mobility, strengthen the core.
High Lunge (Anjaneyasana): 1min, 5 breaths
[Chaturanga, Downward facing dog, repeat on the left side. end with Chaturanga, Downward facing dog.]
Half splits (Ardha Hanumanasana): 3min, 5 breaths on each side
– Work on hips and hamstrings
Thread the needle pose: 3mins, 5 breaths on each side
– Twisting. open heart, then relax spine and shoulder
Butterfly pose (Baddha konasana): 2mins, 10 breaths
Bridge Pose (Setu Bandha Sarvangasana): 2mins, 5 breaths each round x 2 rounds