Spring/Summer Week #4

Continuing to Cleanse and Rejuvenate the Spine & Healing the Nervous System.

Emphasize extension of the spine !!!

Seated

Side Stretches

On Back

Hip Stretch (ankle over knee)

“V” Legs – open groins

From Table

Extended Child

Puppy Stretch

ADHO MUHKA SVANASANA(down dog) > PLANK

LUNGE + TWIST

PLANK > ADHO MUHKA SVANASANA(down dog)

Stand

TADASANA

HALF-MOON

DHANUSKASANA (Archer)

PARSHVOTTANASANA (Pyramid – focus on long spine)

TRIKONASANA (Triangle) > PARSHVAKONASANA (Extended Side Angle)>

PARIVRTTA PARSHVAKONASANA (Revolved Extended Side Angle)

SETU BANDASANA (Bridge) > MATSYASANA (Fish)

SARVANGASANA (Shoulder Stand)

PASCHIMOTTANASANA (Posterior Stretch – seated forward fold w/ legs long; keep spine long)

Emphasize extension of the spine !!!