Sequences 1 Flashcards
Sequence 1 - In/Out
Breath first- inhale inflate your belly, and then your chest as it rises up, as you exhale, keep the lift in your heart, as you squeeze the air out of your belly, making the tummy tight. Again just with the breath. Inhale to expand through the belly through the chest, exhale, keep the lift, as you contract your abdominal muscles.
Add the arms. Take a breath here, shift the weight back into your heels. Pause in contract.
Sequence 2 - Arch & Curl
Exhale keep squeezing in the belly, here, engaged your core makes the release safe. Let go from a place of support.
Sequence 3 - Table
Do whatever you need to do to make this movement feel good.
Sequence 4 - Hover
Bring the hips high and low. Close your eyes. Feet bear our weight all day long.
Sequence 5 - Push & Child
Elbow check. Eyes of the elbow. Concentrate on your breath.
Sequence 6 - Cobra
Slide your left hand forward. Press all 10 fingers into the mat. Press into your palms, and lift yourself up. Switch. Eventually your arms will come up all the straight. Think about height. Lift the leg to think about length.
Sequence 7- Child and V
Inch worm - all fours. Details. Spread your fingers. Turn your fingertips white. Check your elbows. Magnet thumbs. Hide your armpits from your neighbors. Externally rotates the upper part of the shoulders. These are our arms every time we are in High V position. Tuck the toes lift the hips come to a high V. Pressing the mat away from you, get your arms long. Bend your knees as much as you need to here to take the rounding out of your spine. Get your sitbones up. Close your eyes and feel this position for a few breaths. Lower your knees and sit back on your heels in a child’s pose, keep your toes tucked. Then roll forward to all fours, and lift your hips come back to High V. flow this on a slow breath.
Sequence 8- Lunge
Two right angles. Knee over the ankle. With arms.
