Back & QL
Lady Eve: moving the 12th rib
Anjali mudra or pashchima namaskarasana
Torso lift
Neck opening – flossing
Torso lift
Limbering
Constant bear
T
Lateral anterior and lateral posterior chain stretch – with leg positions
latissimus dorsi, serratus posterior inferior, psoas, quadratus lumborum
Warm up vinyasa
Stability squats
Flossing, wiggle, tight corners: “It’s not how deep you go; it’s how you go deep.”
Mountain (tadasana)
Review
Standing rectus femoris stretch
Warrior 1 (Virabhadrasana 1)
psoas
Half forward fold (ardha uttanasana)
wiggle, floss
Knees up
Child pose (balasna)
Cat – Table – Cow
Child pose
Bridge (setu bandha sarvangasana)
Knees up
Deep diaphragm breath
Wide leg forward fold (prasarita padottanasana)
wiggle, floss
Triangle pose (trikonasana)
focus on lateral posterior chain rather than adductors
T
Child pose
Knees up
Constructive rest variation (Alexander Technique)
slow contract and slow release adductors
pelvic tilt and ham release
pelvic tilt and iliacus release
Silence
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