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Stiff White Guy: Rooting Towards Side Plank

We play with grounding through the arms to prepare for Vashitasana. [learn more]

Sequence: We focus on opening the lower body, then alignment and strength of the upper body to prepare for Side Plank. We unwind with a shoulder stretch and bridge pose. We suggest having a strap, access to a wall and 2 blocks. [view complete sequence]

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Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Sunday, Mar 21, 2010


$18.00/mo
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17 Peeps

4 Drop Ins

 

Opening

Supine, with knees bent

Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Play

Hamstring Stretching with Strap against Wall with Strap
Supine Extended Mountain Pose

Transition to Sitting
Sukhasana with Sidebending
Uttanasana
Roll up to Tadasana

3 Rounds of Lunges towards Crescent Moon
Childs Pose

Plank to Dog to Childs -- 2 Rounds

Easy Side Plank Both Sides
Childs Pose

Towards Vashitasana Sequence
Plank
Dog
Side Plank
Plank
Childs Pose
Repeat Other Side

Rest Supine on Belly
Passive Shoulder Stretch Both Sides

Bridge Pose x 2

Knees to Chest
Easy Spinal Twist

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Call us at 8O5.798.17OO for help with the Ojai Yoga Crib, Online Classes, Studio Schedule or Teacher Training. xo Kira