HOME PRACTICE

SESSION: Spring 2010

WEEK # 1

FOCUS: “BREATH, BELLY, BALANCE”

Yoga is balance. Fluid breath brings life to your practice. A held breath creates

stiff and collapsed movement. Core strength and stability gives us a sense of

groundedness and that we are moving from the inside out.

Warm-ups

SEATED:

ON BACK: Diaphragmatic Breath; Spinal twist; Pelvic tilts;

Abs: :”heel taps” + lower opposite arm

FROM TABLE: Cat-Dog-Side stretches: Pointer Dog; Plank>Down Dog+Up Dog

Rag Doll > Stand

STANDING: Sun Breath > Toes > Squat

TADASANA – Core Stability in Foundation – Feet

HALF-MOON

TREE

VINYASA: wide stance: TADASANA > SQUAT > JACKNIFE > UTTANASANA

Repeat above vinyasa

WARRIOR 1(rt.) > WIDE LEG FORWARD FOLD > WARRIOR 1(lt.)

TADASANA > UTTANASANA > LUNGE > FLYING WARRIOR > WARRIOR 1

>PYRAMID : Focus on stability in foundation (feet, legs) & Core

From Belly: HOVER – arms extended forward>sweep to sides, back & forward

Release low back: belly down twist; child pose

Seated Forward Fold: POSTERIOR STRETCH

May our BREATH be full.

May our BELLY be strong on the inside and soft on the outside

May we be BALANCED all day.