HOME PRACTICE

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.

for selected 2011 sessions, click here