HOME PRACTICE

BACKBENDS > TWISTS > FORWARD BENDS

FOCUS: Backbends: Opens, energizes, receptivity, vulnerability

Twists: Wringing, releases tension, freedom, mobility, healing the whole body

Forward Bends: Stretches back body, massages abdominal organs, calming,

soothing, introversion.

SEATED: Pranayama; legs lengthened: Backbend>twist>forward bend

LAY: Bridge > spinal twist > lengthen legs up

FROM TABLE: Puppy > lift 1 arm to side & twist > cat pose

From up on knees: Sun Breath w/ B.B.> thread the needle > child pose

UPWARD DOG > (from table) lengthen leg behind & x-over > DOWN DOG

STANDING: TIE STRETCHES: backbend > twist > forward fold

SUN BREATH > POWERFUL POSE > TWIST > FORWARD FOLD

STAR GAZER > ARCHER > PYRAMID POSE

WARRIOR 1 > REVOLVED TRIANGLE > WIDE LEG FORWARD FOLD

DANCER

PIGEON > SEATED TWIST > SEATED FORWARD FOLD