Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!
With the intention of radiating out from center:
Constructive Rest with tennis or golf ball in glute, 3 minutes of massage on each side
Sukasana – easy side bends side to side
Easy twist each side
Loose eagle arms with neck movement
Downward Facing Dog
Lunge of choice
Dog
Lunge other side
Child’s Pose
Extended side angle “imprint” – just legs
Dog or “vinyasa” between sides
Warrior II – big arm cartwheel to plank
Big round plank – full back
Dog or “vinyasa” between sides
Malasana squat – “barbie leg”
Crow – big round back
Dog
Extended Side Angle
Dog or “vinyasa” between sides
Lunge to standing straddle – dog arms
Stand up Goddess
Vinyasa
Other side lunge to straddle – walk hands back between feet
Stand up Goddess
Vinyasa
On back – happy baby
Bridge
Eagle legs twist each side
Figure 4 each side
Knee hug
Savasana
Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!
A practice to nurture the new roots and shoots from your feet into the soft earth.
Baddha Konasana – rubbing, massaging, loving the feet
Side Bend, both sides
Tuck both feet to one side, Bharadvaja’s Twist, change sides
All 4s, spinal balance
Modified Side Plank on knee
To standing, Tadasana
Tree
Easy Warrior III
Utkatasana – lift heels
Dive to Uttanasana
At wall, Calf Stretch
Straddle fold
Sukasana – Sufi Circles
Supta Padangusthasana
Happy Baby
Supta Baddha Konasana
Savasana
Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!
Seated
Notice breath and sensations
Interlace fingers and stretch arms overhead
Baby side bends
Arms forward parallel to floor, round back
Release hands behind back, chest expansion
Release hands, change interlace of fingers (and legs if crossed) and repeat sequence
Feet on floor, knees bent – windshield wiper knees
All 4s, cat/cow
Root hands, spinal balance (arm first, opposite leg optional) alternating sides
Press back to squat
Up to standing
Mountain pause, notice
Step wide, star pose
Goddess
Warrior II side 1
Star
Goddess
Warrior II side 2
Star
Mountain – wide feet
Forward hang, knees bent
All 4s, calf stretch each leg
On belly, sphinx
Child’s pose
On back, knee hug
Simple twist each side
Knee hug
Savasana
