BREATH WORK
5 rounds of focused breathing. Watch and notice your inhalations and exhalations.
10 rounds of regulation breath. Lengthen and smooth out the breath in each direction.
WARM UP
Supine knee hugs
Supine knee to side for inner thigh
Supine knee across the body for outer thigh
Seated or standing arm circles
Seated or standing Sun Breaths, taking arms overhead on inhale with palms up. Releasing arms by side on exhale. Lengthen spine. Gaze follows finger tips overhead.
Seated cross legged pose or Virasana on block (Hero's pose) (15 breaths)
Ohm (3 rounds)
Cat-Cow pose (5 breaths)
HOLD EACH POSE IN RELATIVE STILLNESS (EXCEPT WHERE NOTED WITH *)
Standing forward half bend (5 breaths)
Mountain pose (5 breaths)
Chair pose (5 breaths)
Goddess pose (5 breaths)
Warrior I pose (5 breaths each side)
Warrior II pose (5 breaths each side)
Breathe of Joy (10 cycles)*
Triangle pose (5 breaths each side)
Tree pose (5 breaths each side)
Standing knee to chest (5 breaths)
Table pose (5 breaths)
Puppy pose (hips over knees) (5 breaths)
Sphynx pose (5 breaths)
Child’s pose (10 breaths)
Staff pose (5 to 10 breaths) … followed by Seated forward bend (5 to 10 breaths)
Seated Cross Legged pose (5 breaths)
Reclined bound angle (10 breaths)
Full body stretch
Corpse pose (rest) (5 minutes)
Meditation (5-20 minutes)