11 Peeps
Focus: Opening the breath. With Stretching, Awareness, and Mantra we focus on lengthening and using the breath to create space.
Opening
Supine on a Bolster with Breath Awareness at Heart Center, Mid Torso and Lower Belly.
Transition to a Seat.
Sacrum Play
Forward Fold
Chest Press
(Switch Legs and Repeat Other Side)
Transition to a Standing Forward Fold
Roll up to Standing
Shoulder Awareness
Shoulder Openers with Strap
Ujayyi Pranayama
1/4 Salutes
A-U-M Play with the Sun Salutes
(to help breathe lengthen)
Transition to Wall
Splat
Right Angle
Uttanasana
Roll up to Tadasana
Wall Lunge
Right Angle
Warrior 3 at Wall
Uttanasnaa
Roll up to Tadasana
(repeat Other Side)
Transition back to Front of the Mat
Tadasana
Sun to Downward Facing Dog
Plank
Lower to Earth
Windshield Wiper
Sphinx Play x 2
Rocket Cat
Plank
Dog
Plank
Lower to Earth
Locust with Arms Along Sides 2x
Childs Pose
Transition onto Backs
Eye of the Needle to Hamstring Stretch
(Both Side)
Easy Spinal Twist
Knees to Chest
Savasana with Bolster under Thighs
