Spring/Summer Week #3

Cleansing and Rejuvenating the Spine

Combining Gravity, Breath and Extension relieves spinal compression, healing our Nervous System.

Seated

Neck Stretches

On Back

Lengthen > Tuck

Tie Stretch w/ Twist

Spinal Rock > Seated

From Table

Cat/Dog/Side Stretch

Extended Child > Up Dog

Hip Flexor Stretch > Crescent Lunge > Straight Leg Runners >

Wide Leg Forward Fold - + Supported High Squat (groin opener)

ADHO MUHKA SVANASANA(down dog) > URDVA MUHKA SVANASANA(up dog)

Stand

Balancing:

EAGLE arms > +UTKATASANA(squat)

GARUDASANA(Eagle)

Wide leg Vinyasa:

SIDE STRETCH > JACKNIFE >

PRASRITTA PADOTTANASANA(forward fold) > WINDMILL

VIRABHADRASANA 2 – Warrior 2(arms bound behind back)

VIRABHADRASANA 2 + STANDING YOGA MUDRA

Backbends: NAVASANA(boat) (+DHANURASANA-bow)

Seated forward fold: ARDHA VIRASANA(one knee bent, foot behind)

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