WEEK # 4

FOCUS: Mobility and stability in the spine and pelvis go hand and hand with

Core Stability

Warm-ups

ON BACK: Tuck; Knee Circles; Happy Baby;

Roll over & up to seated- relaxed, fluid movement

SEATED: Pelvic roll back + twist(knees bent; feet on floor)

FROM TABLE: Downward Dog > Plank > Walk hands back to Forward fold

Repeat above adding Lunge; Cresent Lunge; Upward Dog; Pigeon stretch

STANDING:

WARRIOR (+ rotate torso) > HUMBLE WARRIOR > REVOLVED EXTENDED SIDE ANGLE > EXTENDED SIDE ANGLE > WARRIOR 2 (FLYING) >

WIDE LEG FORWARD FOLD;

BALANCING:

HAND TO BIG TOE POSE > REVOLVED HAND TO BIG TOE POSE

RECLINED HERO (supported backbend)

RECLINED SPINAL TWIST