Sequence SANS WLFF Flashcards
Table Top
Transition: Transition onto your hands and knees
Foundation: Wrists are under your shoulders, index fingers facing forward or turned slightly outward. Knees under your hips, toes tucked or untucked, whichever feels best for you.
General Form: Gaze is between your hands.
Cat/Cow
“Cow:
Transition: IOn your next inhale: .
General Form: Drop your belly toward the floor, arch your back and lift your chest and gaze toward the sky
Cat:
Transition: Exhale
General Form: Press down through your hands, round your upper back, tuck your chin and look toward your bellow button
Other/Fluff Continue this, and welcome this as your first opportunity to link breath and movement, with each inhale expanding the chest and each exhale creating space between your shoulder blades, match the length of the inhale with the length of the exhale as you move thru cat and cow
Organic Cat Cow
After a few rounds,
General Form: Option to explore any additional movements that feel good for your body such moving your hips clockwise for two full breaths in and out
And counterclockwise for two breaths in and out, linking breath to movement.
Return to tabletop position
Revolved TT (Right)
On your inhale bend the right elbow, draw it back, and reach your hand up high to the sky,
Exhale, thread your right arm under your left, turning into yourself, and slowly lower your right shoulder and head to the mat for a twist. Take care not to dump your weight on to your shoulder and head. Walk your left hand forward, Teepee your fingertips , and point the elbow to the sky to create more space
Inhale root down into the mat, exhale go deeper into the twist
TT
Inhale, press yourself back up into tabletop.
Reverse Gate (Right)
Lift your left foot and bring it to the outside of your mat for a kickstand, back toes tucked
Foundation: Extend your right leg back, heel and toes down foot parallel to the short edge of the mat.
General Form: Inhale, Lift your right hand and sweep it forward toward the front of the room, open the chest toward the wall for Reverse gate.
Muscle Energy: inhale, press down through your left hand to make space between bottom shoulder and chin
Organic Energy: exhale, reach your right hand further forward to create a long long line from fingers to foot
TT
On your next exhale, bring the hand down to the mat and return to table top..
Revolved TT (Left)
“On your inhale bend the left elbow, draw it back, and reach your hand up high to the sky,
Exhale, thread your left arm under your right, turning into yourself, and slowly lowering your shoulder and head to the mat for a twist. Keep the hips above the knees. Walk your right hand forward, Teepee your fingertips and point the elbow toward the sky to create space
Inhale root down through the mat, exhale go deeper into the twist
TT
Inhale and press yourself back up to tabletop.
Reverse Gate (L)
Lift your right foot, and bring it to the outside of your mat for a kickstand, back toes tucked
Foundation: Extend your left leg back bring your heel and toes down, foot parallel to the short edge of the mat.
General Form: Inhale, Lift your left hand and sweep it forward toward the front of the room, and open the chest toward the wall
Muscle Energy: inhale, press down through your right hand and make space between shoulder and chin,
Organic Energy: exhale, reach your left hand further forward to create a long long line from fingers to foot
TT
On an exhale, bring the hand down, and return to table top.
Downdog
“Transition: Walk your hands 1 handprint forward, walk your knees a few inches back, tuck your toes, and on an exhale press yourself back up into downward facing dog, hips to the sky. Take a generous bend in your knees as this is our first downward facing dog
Foundation: Hands are at least shoulder width apart, index fingers pointing forward or slightly outward, weight in the fingertips and big knuckles. Feet are hip distance apart, toes pointing forward.
General Form: Turn your biceps forward to create space between your shoulders and ears. Tuck your chin slightly, ears next to biceps. Curl your bottom ribs toward your spine, gently scoop the lower belly in, and fill your lower back with your breath.
Muscle Energy: Inhale press your hands and feet firmly into the mat while slowly allowing your knees to move toward straight, heels dropping closer to the mat
Organic Energy: Exhale chest is melting towards the ground reach your hips higher to the sky,
Forward Fold
“Transition: Walk your feet towards the top of your mat for forward fold
Foundation: Feet are rooted down, and fingertips are resting on the mat on blocks
General Form: Keep as much of a bend in the knees as you need.
Muscle Energy: Inhale press down through your feet and bring hips higher to the sky
Organic Energy: Exhale, let chest and shoulders melt down closer to the ground
Halfway Lift
“Transition: Inhale, lift half way, hands pressing firmly into your shins,
General Form: neck and Spine are long,, chest is lifted, weight evening distributed through the feet
Muscle Energy: Inhale, press through your feet and bring hips higher to the sky
Organic Energy: Exhale, reach the crown of your head forward
Forward fold
Transition: Exhale, fold forward
High Mountain to Mountain
“Transition: Inhale, sweep your arms up and overhead to rise
Exhale, hands down to your side, palms facing forward for Tadasana.
Feet are firmly planted. Slight bend in the knees, Sit bones toward the heels, lower belly scooping in, bottom ribs curled in, heart lifted, neck long, gaze forward.
Inhale, feel the energy from the earth run up your legs, exhale reach the crown of your head higher to the sky”
Forward fold with shoulder stretch
Interlace your fingers behind your back, palms facing toward one another. Big inhale to fill and open up your chest, exhale, squeeze your shoulder blades together and straighten your arms
Inhale lift the hands away from your tush
Exhale, fold forward. Allow your hands to come up over head and toward the front of the room, shoulders melt slowly toward your ears
Forward fold to High Mountain
Release your hands and bring your fingertips to the ground for a forward fold.
Inhale hands overhead to rise, high mountain
Supported Back Bend
Place your palms on your lower back, finger tips pointing toward the ground
Inhale, root down thru your feet, lift your chest toward the sky
exhale Bend back to bring your shoulder blades over an imaginary shelf for this supported back bend.
With each inhale reach your chest further up to the sky
And each exhale reach shoulder blades further back
Mountain
Inhale, come up to stand, exhale release the hands down
High Mountain
Inhale lift the hands to the sky,
Crescent Moon (Right)
Grab your left wrist with your right hand. Feet are firmly planted on the ground, arms reaching high
Foundation: On your next inhale, grow one inch taller and tip over to the right for a side body stretch
General Form: Wrap your right hip forward and your left shoulder back, bring your gaze up to the sky
Muscle Energy: Inhale, press down through your feet and grow one inch longer
Organic Energy: Exhale, reach the hands further out the side
High Mountain
Inhale, return to center, arms overhead and find evenness through the feet once again
Crescent Moon (Left)
Switch hands, left hand is holding the right wrist. Feet are firmly planted on the ground
Foundation: On your next inhale, root through the feet, grow one inch taller and tip over to the left
General Form: Wrap your left hip forward and your right shoulder back, bring your gaze up to the sky
Muscle Energy: Inhale, press down through your feet and grow one inch longer
Organic Energy: Exhale, reach the hands further out the side
High Mountain to Mountain
Inhale, and return to center
Exhale, bring your hands to heart center. Find evenness in your feet once again
Forward Fold
On your next exhale, fold forward, fingertips to the mat or blocks
Plank
Bend the knees slightly, plant your hands on the ground, and step back into plank
Hands are under your shoulders, pushing the ground away, Feet hip distance apart, heels high
General Form: Ears, shoulders and hips are at the same level, and keep a soft bend in the knees. Sit bones toward the heels, lower belly and bottom ribs curled in, chest lifted, neck is long
Chaturanga Dandasana
Inhale Pull yourself forward as if you’re trying to peek over a cliff
exhale, slowly lower the body down to the mat for chaturanga dandasana
Baby Cobra
“Transition: Inhale, press down through your hands to lift the chest for cobra or baby cobra
General Form: Gaze is forward, neck is long.
On an exhale, find softness between the shoulder blades
Low plank
Lower chest back to the ground and press up to low plank
Downdog + Vinyasa Flow x2
Tuck the toes, Exhale and push back into downward facing dog
Optional: Repeat this vinyasa flow 2 more times following your own breath. Inhales and exhales equal in length.
Inhale come to plank. Exhale lower for chaturanga, Inhale press up into baby cobra or cobra, exhale press back into downward facing dog.
Once you’ve gone through two rounds on your own, come back to downward facing dog
Mountain
On your next inhale, bend the knees and step hop or jump to the top of your mat,
Place your hands on your hips, inhale to rise into mountain pose
Chair
Inhale to bring the hands up to anjuli mudra,
Shift the weight back into your heels,
exhale bend the hips and reach them back, back, back, and down towards sitting for chair pose.
Inhale, reach your arms up, biceps next to ears
Knees are behind the toes
Sitbones toward the back of the mat, scoop in the lower belly, bottom ribs curled, heart is lifted, and neck is long, gaze forward
Inhale, root deeper into the ground
Exhale, sit one inch lower and reach fingertips high to the sky
Forward Fold
On your next exhale, bring fingertips down to the mat, and hips to the sky for forward fold
Down Dog
Bend the knees, plant your hands, and step back into downward facing dog
3 legged - Lunge - Warrior 2 right
Inhale, lift your right leg up,
Exhale step it through between your hands,
pivot back heel to the ground, toes pointed slightly forward
And hug your legs together to find stability in your legs
Inhale float your arms up and out to a T for warrior 2
Right big toe is facing forward, front heel sweeping in toward the center of the mat, knee over ankle
Back knee is slightly bent and inner thigh is wrapping forward
lower one inch toward the ground
Inhale press down into the mat
Exhale and reach out thru your fingertips, grow tall
Triangle Prep
Inhale straighten your front leg
Triangle
exhale, tip forward to bring your right hand to the inside of your front leg to the mat or a block, Reach left hand up toward the sky, chest lifted. Gaze is to the side wall or looking up to the sky.
Hug legs toward one another, lower belly scooped in. Arms long in one straight line
Inhale, root down thru your feet
Exhale reach high to the sky
Lunge to DD
Exhale
bend the right knee,
plant your hands
Step right foot back,
and press back into into downward facing dog
3 Legged - Lunge -
Warrior 2 Left
Inhale, lift your left leg up,
Exhale step it through between your hands,
pivot back heel to the ground, toes pointed slightly forward and find stability in your legs
Inhale to rise, float your arms up and out to a T for warrior 2
Left big toe is facing forward,
left heel sweeping in toward the center of the mat, knee over ankle
Back knee is slightly bent and wrap the right inner thigh slightly forward
lower one inch closer to the ground
Inhale press into the mat
Exhale and reach out thru your fingertips, grow tall
Triangle Prep Left
Inhale straighten your front leg
Triangle Left
, exhale, tip forward to bring your left hand to the inside of your front leg down to the mat. Reach right hand up toward the sky,
chest open and lifted, Gaze is to the side wall or looking up to the sky. Hug legs toward one another, lower belly scooped in. Arms long in one straight line
Inhale, root down through your feet
Exhale reach high to the sky
Lunge to FF
Bend the front knee, plant your hands
Step forward into forward fold
Mountain to Tree
Place your hands on your hips and inhale to rise.
Have your blocks handy a few inches front of your mat
Shift your weight into your left foot, keep it firmly planted
Lift your right leg and place the sole of the foot on the inside of your ankle, below the knee, or the inside of the thigh
Inhale the hands to up Anjuli Mudra.
Press foot into leg, leg into foot
Inhale root down through your left foot , lift your arms up to the sky
Exhale and bloom
Warrior 3
Sweep your right knee forward toward the front of the room.
Inhale grow one inch taller,
Exhale, hinge forward, reach forward and kick your right heel back to the wall, for warrior 3
Option to lower hands to blocks
Back toes pointed down, hips square, leg lifted and trying hard to stamp a footprint on the back wall
Inhale press through the left foot
Exhale reach hands forward, heel back
Half Lift to Mountain to Tree
Bring your hands on your hips and slowly bring your leg down to the mat
Inhale press up to rise.
Shift your weight into your right foot, keep it firmly planted
Lift your left leg and place the sole of the foot on the inside of your ankle, below the knee, or the inside of the thigh
Inhale the hands to up Anjuli Mudra.
Press foot into leg, leg into foot
Inhale root down through your right foot ,and raise your arms up to the sky
Exhale and bloom
Warrior 3 Left
Sweep your left knee forward toward the front of the room.
Inhale grow one inch taller,
Exhale, hinge forward, forward and kick your left heel back to the wall for warrior 3
Option to use blocks
Back toes pointed down, hips square, leg lifted and trying hard to stamp a footprint on the wall
Inhale press through the left foot
Exhale reach hands forward, heel back
Forward Fold
Bring your hands to your hips and slowly lower your left foot to meet your right.
Exhale fold forward
Downdog
Bend the knees, plant your hands and step back into downward facing dog
3 Legged DD to Plank to Warrior 1
Inhale the right leg up, exhale and step it through between your hands. Inhale to rise to Warrior 1, hands overhead.
Toes pointing forward. back heel high, feet as wide as your hips
Front knee over ankle, soft bend in the back knee, hug the feet toward one another
Lower belly scooped in, bottom ribs curled in, chest lifted, neck long.
Lower one inch closer to the ground
Inhale root down into the ground
Exhale reach high to the sky
Kneeling Lunge (cactus arms to hand supported
On your next exhale, lower the left knee to the ground for crescent lunge. Use a blanket for a little extra padding if you’d like
Inhale reach your hands up high,
exhale bring your arms into cactus- elbows bent, fingertips toward the sky.
Inhale reach chest to the sky, exhale, lean back
Lizard on knee (option for high back knee)
On your next exhale, release and bring hands to the mat
Heel toe your front foot to the outer edge of your mat outside your right shoulder for low lizard lunge
Bring Right hand underneath right shoulder. Options to stay on hands, go on blocks, or lower down to forearms, spine long
Stay here, or on your next inhale, option to lift your back knee for a deeper hip opener
Lower belly scooped in, bottom ribs curled in, chest lifted, neck long
Exhale lower the back knee
Lizard with Thigh Stretch
Grab a block and bring it to its highest setting to the inside of your right ankle for support. For this thigh stretch, option to loop a strap around your back foot
With your back knee firmly planted, lift your back foot up and reach back with your left hand to catch it. Roll the left shoulder up and back, open the chest to the side wall
Inhale hug the legs together
Organic Energy: Exhale, grow taller and twist further back and up
Plank to DD
On your next exhale, release the back leg , return hands to the mat, step back into downdward facing dog
3 Legged to Plank to Warrior 1 Left
Inhale the left leg up, exhale and step it through to low lunge. Inhale to rise to Warrior 1, hands overhead.
Toes pointing forward. back heel high, feet as wide as your hips
Left knee over ankle, soft bend in the back knee
Lower belly scooped in, bottom ribs curled in, chest lifted, neck long.
Lower one inch closer to the ground
Inhale root down into the ground, hug the feet toward one another
Exhale reach hands high to the sky
Kneeling Lunge Left
On your next exhale, lower the right knee to the ground for crescent lunge. Use a blanket for a little extra padding if you’d like
Inhale reach your hands up high,
exhale bring your arms into cactus- elbows bent, fingertips toward the sky.
Inhale reach chest to the sky, exhale, lean back
Lizard Lunge Left (option for back knee lifted)
On your next exhale, release and bring hands to the mat
Heel toe your front foot to the to the left side mat right
Left hand underneath left shoulder for low lizard lunge. Option to stay on hands, go on blocks, or lowering down to forearms, spine long
Stay here, or on your next inhale, option to lift your back knee for a deeper hip opener
Lower belly scooped in, bottom ribs curled in, chest lifted, neck long
Exhale lower the back knee
Lizard with Thigh Stretch Left
Grab a block and bring it to its highest setting to the inside of your left ankle for support. Use a strap for your back foot if you’d like
With your back knee firmly planted, lift your back foot up and reach back with your right hand to catch it. Roll the right shoulder up and back, open the chest to the side wall
Inhale hug the legs together
Organic Energy: Exhale, grow taller and twist further back and up
Plank to DD
On your next exhale, release the back leg , return hands to the mat, and step back into downward facing dog
TT
On your next exhale, bend the knees and bring them to the mat , come to table top
Supported Side Plank (Right) hand to sky (option to bring top leg to hip height
Lift your left foot and bring it to the outside of your mat for a kickstand, toes tucked
Extend your right leg back, heel and toes down, foot parallel to the short edge of the mat.
Inhale, reach your right arm toward the sky ,chest facing the wall for supported side plank.
Inhale, root through your left hand and make space between shoulder and chin
Exhale, reach right hand further up to the sky
Inhale, float the the right foot up to hip level for a challenge
Exhale find length from head to lifted heel
Tabletop
Exhale release your hand and foot down, and return to table top
Plank
Inhale Press down through your hands
Exhale step both feet back for high plank
Sit bones toward the heels, lower belly scooped in, bottom ribs, curled up, heart lifted, neck long
Ears, shoulders and hips are at the same level, and keep a soft bend in the knees
One Legged Plank Right
Inhale root down in to the ground,
Exhale, lift the right leg up for awkward plank
Inhale press through hands and left foot
Exhale reach the crown of the head forward and right heel back
TT
On your next exhale, slowly slowly slowly return the right foot down to the mat
Lower knees to the mat to come to table top
Childs pose to TT
Widen your knees out to the edges of your mat, bring your big toes together,
Drop your hips back onto your heels and walk your hands forward for childs pose
Inhale make space in the belly, chest and side bodies
Exhale melt the chest further towards the mat
after a few rounds of breath, press back up into table top
Supported Side Plank (Left) hand to sky (option to bring top leg to hip height
Lift your right foot and bring it to the outside of your mat for a kickstand, toes tucked
Extend your left leg back, heel and toes down, foot parallel to the short edge of the mat.
Inhale, reach your left arm toward the sky ,chest facing the wall for supported side plank.
Inhale, root through your right hand and make space between shoulder and chin
Exhale, reach left hand further up to the sky
Inhale, float the the left foot up to hip level for a challenge
Exhale find length from head to lifted heel
TT
Exhale to slowly slowly slow bring the left foot down
Right hand down to the mat to come to table top
Plank
Inhale Press down through your hands
Exhale step both feet back for high plank
Sit bones toward the heels, lower belly scooped in, bottom ribs, curled up, heart lifted, neck long
Ears, shoulders and hips are at the same level, and keep a soft bend in the knees
One Legged Plank Left
Inhale root down in to the ground,
Exhale, lift the left leg up for awkward plank
Inhale press through hands and right foot
Exhale reach the crown of the head forward and left heel back
TT
Exhale to slowly slowly slow bring the left foot down to the mat
Knees lower to the mat to come to table top
DD
Walk your hands 1 handprint forward, walk your knees a few inches back, tuck your toes, Root through your hands, and on an exhale lift back into downward facing dog
Forward Fold
Bend your knees and walk, step or jump to the top of your mat for forward fold
High Mountain - Dancer Prep
Inhale to rise, hands to the sky. for high mountain
Shift your weight to your left foot
Bend the right knee up and kick the heel up to your tush. right hand sweeps back to catch it, right shoulder blade hugging in toward the spine,
Hug the legs together,
draw your right knee toward the ground to find length in the front of the thigh
press right foot into right hand
Chest open and lifted
Gaze forward
Inhale root down into the ground
Exhale grow taller
Dancer
Flip your grip to the inside of your foot, thumb facing back, bicep facing out, hug legs together
Inhale, press firmly into the mat
Exhale hinge at the hips as you reach forward, kick back, reach forward kick, back and up for dancer
Chest is lifted, gaze is forward
Mountain
On your next inhale, slowly unhinge and return to standing,
Exhale release the leg and bring the hands down to your side
Forward Fold
Inhale reach hands to the sky
Exhale, fold forward to release
Dancer Prep
Other side!
Shift your weight to your right foot
Bend the left knee and lift your foot, left hand sweeps back to catch it, roll the shoulder up, back and in toward the spine
Hug the legs together,
draw your left knee toward the ground to find length in the front of the thigh
press left foot into left hand
Chest open and lifted
Gaze forward
Inhale stamp down into the mat
Exhale grow one inch taller
Dancer Left
Flip your grip to the inside of your foot, thumb facing back, bicep facing out
Chest is lifted, gaze is forward
Hug the legs together
Inhale, press firmly into the mat
Exhale hinge at the hips as you reach forward, kick back, reach forward kick, back and up for dancer
Mountain
On your next inhale, slowly unhinge and release the leg, return to standing, and bring the hands down to your side
DD
Bend the knees, plant your hands, and step back into downward facing dog
TT
Exhale, Lower the knees to the mat and come to table top
Childs Pose
Widen your knees out to the edges of your mat, bring your big toes together,
Drop your hips back onto your heels and walk your hands forward for childs pose
Inhale make space in the belly, chest and side bodies
Exhale melt the chest further towards the mat
after a few rounds of breath, press back up into table top
Staff to Seated Twist Right
Flip over onto your sit bones, legs extended toward the front of the mat for staff position. Option to use a blanket under your tush for added height.
Use your hands to make some space underneath your tush so sit bones are rooted down
Bend your right knee and plant your foot next to your left inner thigh
Sweep your right hand onto the mat behind you for support.
Inhale lift the left fingertips to the sky and grow tall, exhale, turn chest toward the right, left elbow to the outside of your right knee for this seated twist
Inhale root through your sit bones, grow one inch taller
Exhale, press knee into elbow and elbow into knee to deepen into this twist. Gaze to the wall or looking back behind your right shoulder
Revolved head to knee forward bend Right
Inhale to unwind
Bring your left leg to the outside of your mat. Drop your right knee to the ground and bring the right foot to the inside of your left thigh. Place a block on its lowest setting to the inside of your left knee. Grab your strap and loop it around the ball of your left foot.
Hold the strap with both hands.
Inhale press down through the sit bones and grow taller, chest, chin and gaze toward your left toes.
Exhale, fold over your left leg as you climb your hands up the strap toward your foot.
Bring your left elbow to the block or the inside of the left knee.
Inhale root down thru your sit bones
Exhale lift chest and left elbow to the sky, hand overhead while slowly sliding the hand up the strap to create space in this twist
Inhale root down and lift the chest
Exhale and twist deeper, draw the elbow and hand further back and up
Staff to Seated Twist
Inhale to unwind. Return to staff position, both legs extended
Readjust to make some space underneath your tush
Bend your left knee and bring your foot on the mat next to your right inner thigh
Sweep your left hand behind you for support.
Inhale lift the left fingertips to the sky and grow tall, exhale, turn chest toward the left side of the room, right elbow to the outside of your left knee for this seated twist
Inhale root through your sit bones
Exhale, press knee into elbow and elbow into knee to deepen into this twist. Gaze to the wall or looking behind you
Revolved head to knee forward bend - Parivrtta Janu Sirsasana with Strap (L)
Exhale to unwind
Bring your right leg to the outside of your mat. Drop your left knee to the ground and bring the left foot to the inside of your right thigh. Place a block on its lowest setting to the inside of your right knee. Grab your strap and loop it around the ball of your left foot.
Hold the strap with both hands.
Inhale press down through the sit bones and grow taller, chest, chin and gaze toward your left toes.
Exhale, fold over your right leg as you climb your hands up the strap toward your foot.
Bring your right elbow to the block or the inside of the right knee.
Inhale root down thru your sit bones
Exhale lift chest and right elbow to the sky, hand overhead while slowly sliding the hand up the strap to create space in this twist
Inhale root down and lift the chest
Exhale and twist deeper, draw the elbow and hand further back and up
Corpse
Exhale to unwind
Swivel your legs around to the back of the mat, head toward the front of the room and lay down on your back
Bridge Prep to Bridge w/ block b/w legs
Bend the knees and plant the feet on the ground, as close to your tush as possible. Grab a block and place it between your thighs.
Bend your elbows, press them down into the mat, hands facing up and toward one another.
Shimmy the shoulder blades together and open up the chest
Back of head and arms pressing against the ground.
Thighs hugging the block in and down toward the ground,
Sit bones toward the heels, lower belly and ribs curled in, chest is lifted. Keep this
Inhale root through your feet and shoulder blades
Exhale press through the feet and shoulders and lift your hips for bridge
Bridge Prep to supported Bridge
Exhale and release to bring hips back to the ground.
Grab the block and place it next to your hips
Option to go into bridge again, or supported bridge as we prepare to wind down. I will be guiding you through supported bridge.
Set up feet hip distance apart, shoulder blades squeezing in toward one another.
Inhale root through your feet and shoulder blades
Exhale lift your hips up and place the block on its lowest setting underneath your hips and lower down.
Chest to Belly
Exhale and lift the hips to remove the block.
Gently lower your hips to the ground. One at a time, bring the knees to the chest and cradle your legs with your hands
Happy Baby
Guide your knees slightly wider than your shoulders.
Bring your hands to inner ankle or perhaps they wrap around the outside of your feet.
You can stay here or bring your feet above your knees for happy baby
Lower back stays on the ground, Back of head on the mat.
Inhale, feel the support of the ground beneath you
Exhale, allow the knees to widen to drop lower toward the ground
Chest to belly
Release your feet and hug your knees back over your chest, holding them tenderly
Supine belly twist
Extend the right leg out, grab your left knee with your right hand, and bring left arm out to shoulder level, palm facing down
Gently guide your knee across your body for a twist, bringing the knee to a block or the mat whichever way allows you to keep the left shoulder down on the mat
Muscle Energy: Inhale, create more space in your belly and chest
Organic Energy: Exhale and release further into this gentle twist
Chest to belly
Release your knee and return to center,
Exhale to bring both knees to chest
Supine Belly Twist Left
Extend the left leg out, grab your right knee with your left hand, and bring right arm out to shoulder level, palm facing down
Gently guide your knee across your body for a twist, bringing the knee to a block or the mat whichever way allows you to keep the right shoulder down on the mat
Inhale, create more space in your belly and chest
Exhale and release further into this gentle twist
Chest to belly
“Transition: Release your knee and return to center, knees to chest
Corpse for Savasana
Exhale to lower feet to the ground
One at a time, extend each leg toward the back of your mat and prepare for savasana
Set up in a comfy position. Some offerings are blanket or bolster under your knees, a blanket to cover up, remove your glasses and place them on a block. Choose a position that is most restful for you
