Stiff White Guys: Rooting the Thoughts.

Easy practice designed to calm mind and body. [learn more]

Sequence: We focus on root lock and 1st and 2nd chakras to draw awareness into body. [view complete sequence]

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Teacher: Kira Ryder
 
 


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Supine
Windshield Wiper
Eye of the Needle to Ankle Circles

Pelvic Floor Mapping

Roll up to Sitting

Sukhasana with Side Bending 2x

Transition to standing

Uttanasana
roll up

Mula Bandha Mudra

Tadasana
LAM
Extended Tadasana
Sun to Lunge
Uttanasana
Lunge Other Side
Uttanasana
Utkatasana
Tadasana

Tadasana
VAM
Utthita Tadasana
Sun to Lunge
Uttanasana
Lunge Other Side
Childs Pose

Down Dog Play 2 x

Transition to Belly
Sphinx
Rest
Locust
Rest
Locust
Childs  pose

Vajrasana on Blocks

Muladhara and Svadhisthana Prana Focus
Sit

Stretch Knees out with Dog

Transtition onto Backs

Bridge Pose x 2

Knees to Chest
Easy Spinal Twist

Savasana



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