Bring a mat if you have one. I will provide blankets for those that don’t.
We will spend most of the time on the floor. If your mat isn’t soft enough, bring a blanket.
Bring foam rollers if you have them.
Bring smaller hard balls, like softball or baseball, if you have them.
Biarticular Muscles
Anjali mudra (pashchima namaskarasana)
Mountain (tadasana)
Silence
Limbering
Feet
Warm up vinyasa
Mountain
Chair (utkatasana)
Mountain
Wide leg forward fold (prasarita padottanasana)
Table – Cat – Table – Cow
cat – adduction; cow – abduction
Staff (dandasana)
Bound angle (baddha konasana) – pelvis angle focus
Marichyasana 1
Seated forward fold – one leg (janu sirsasana)
Seated forward fold (paschimottanasana)
Reclined mountain (supta tadasana)
Constructive rest – push down
Corpse (savasana)
Silence
Patterns: central pose, reciprocal
Mountain (tadasana)
Silence
Namaskar
Limbering
Feet in circle
Warm up vinyasa
Table – central pose
Table – Cat – Table – Cow (bidalasana – bitilasana)
Table (bharmanasana)
Plank – central pose
Down dog (adho mukha svanasana)
Plank (phalakasana)
Up dog (urdhva mukha svanasana)
Plank
Four-Limbed Staff (chaturanga dandasana)
Plank
Cobra (bhujangasana)
Plank
Down dog
Plank
Corpse – central pose
Bridge (setu bandha sarvangasana)
Corpse (savasana)
Knees up (pavan muktasana)
Corpse
Look at feet
Corpse
Silence
Yoga Tutor 