RECLINED WARM-UP
SUPTA BADDHA KONASANA (Reclined Bound Angle) – with Dirga Breath 3-Part Breathing
ANANDA BALASANA (½ HAPPY BABY) R;L
SUPTA EKA PADA RAJAKAPOTASANA (Reclined Pigeon) R;L
SUPTA ARDHA MATSYANDRASANA (Reclined Cross-Legged Spinal Twist) R;L
UPPER BODY SEATED WARM-UP
SHOULDER SHRUGS
REACH UP INTERLACE PALMS UP, LOOK UP
HANDS TO SIDES; LOOK DOWN
SIDE BENDS R;L
ARMS SHOULDER HEIGHT – LOOK R;L
EASY TWIST R;L;
EAGLE ARMS
TABLE TOP WARM-UP
BITILASANA MARJARYASANA (Cat/Cow) W/ Hip Circles
HEEL STRETCH W/CROSS-OVER OPPOSITE LEG
ALT STRETCH W/ELBOW TO KNEE
WIDE-LEGGED BALASANA (Child’s Pose) W/ Visualization – Breathing Into Back
ADHO MUKHA SVANASANA (Downward Facing Dog)
UTTANASANA W/RAGDOLL (Forward Fold)
SURYA NAMASKAR A (Sun Salutation A) W/COBRA X2
ANJANYASANA (Low Lunge)
UTTHAN PRISTHASANA (Lizard/Winged Lizard Variation)
EASY TWIST; ½ SPLIT
VINYASA – Chaturanga Dandasana (Four-limbed Staff Pose), Urdva Muka Svanasana (Updog) and Adho Mukha Svanasana (Downdog) – OR Kumbhakasana (Plank or modified plank), Cobra (Bhujangasana), Adho Mukha Svanasana (Downdog)
REPEAT
BALASANA (Child’s Pose)
ASHTA CHANDRASANA (High Lunge)
VII (Virabhadrasana II – Warrior II)
REVERSE VII
UTTHITTA TRIKONASANA (Extended Triangle)
PRASARITA PADOTTANASANA A; D (Wide-Legged Forward Fold)
PARSVAKONASANA (Side Angle Pose)
PARIVRTTA PARSVAKONASANA (Revolved Side Angle)
PARIVRTTA TRIKONASANA (Revolved Triangle)
PARSVOTTANASANA (Pyramid)
VIII (Virabhadrasana III – Warrior III)
VINYASA; REPEAT OTHER SIDE
EKA PADA RAJAKAPOTASANA (One-Legged Pigeon)
REPEAT
BALASANA – ARMS AT SIDES PALMS UP
PARSVA URDHVA HASTASANA (Standing Crescent Moon – Side Bend);
COUNTER (Hands fingers down on low back; look up, slight backbend
NATARAJASANA (Dancer)
VRKSASANA (Tree)
SALAMBA BHUJANGASANA (Sphinx Pose)
DOUBLE V
ARDHA SALABASANA (Half Locust)
SALABASANA (Locust)
WINDSHIELD WIPER
USTRASANA (Camel)
BALASANA
SEATED COOL-DOWN
PASCHIMOTTANSANA (Intense Western Stretch)
BADDHA KONASANA (Bound Angle)
JANUSIRSANA (Head to Knee)
ARDHA MATSYANDRASANA (1/2 Lord of the Fishes – Seated Spinal Twist)
NAVASANA (Boat)
RECLINED COOL-DOWN
SETU BANDASANA (Bridge)
ARDHA APANASANA (1/2 Wind Relieving)
SUPTA MATSYANDRASANA (Reclined Lord of the Fishes)
ANANDA BALASANA (Happy Baby)
HUG IN
STRETCH
SAVASANA (Corpse Pose)
