Hips and back bends
The hips are the passageway to the top and bottom of our bodies. It feels so good when they are nice and open. As you open up, you can feel to blood flowing more strongly. Unblocking your hips also helps with your mood.
Peak poses: toppling tree, sugar cane and standing splits
Props: one block
You are trying so hard to get more flexible, so achieve peace by focusing on each pose with love and care, being kind to your body and kind to your mind.
Supported fish 🐠 ,
Bend knees, hands to where the thighs meet the hips and press with arm strength,
Simple twist with shoulder ⭕️ circles,
Wind removing pose (with knee circles),
Happy 😃 baby,
On back core sequence:
Pulse up with bent knees, lift legs up to the sky lift bum pulses, rope lifting abs,
Bridge lifting up the hips,
Hold Bridge at top,
Relax down
Extend legs up the wall and move feet and hands in a ⭕️ circle
Come up into butterfly 🦋 legs, go back for a back bend, butterfly 🦋 forward fold,
Table top with leg circles:
Then table top,
Cat 🐈 cow 🐄 three times, then freestyle,
Table top with bent leg, circle ⭕️ knee then switch direction,
Extend the leg back and stretch the back of your leg, do the other side
Table top
Seal pose
Come back to child’s pose (Repeat 3x)
1st Down Dog:
Tuck toes, down dog
Walk your feet to your hands, rag doll
Roll up
Keep feet separated for standing Savasana
Close eyes and set intention
Hands to your hips, soften knees and make circles with your hips, shift the direction,
Keep right hand on hip, left arm over for a side stretch, then switch,
Both hands on lower back for a back bend, come back to center,
Hands on the crease of your hips and thighs and press back,
Inhale chair with feet separated hip width apart,
Exhale airplane arms
Inhale mountain pose with back bend,
Exhale side bend hold on to elbows, inhale torso up keep a hold of your elbows,
Exhale side bend,
Inhale extend arms up.
Exhale Side twist (feet open hip width apart),
inhale extend arms up,
exhale side twist to the other side,
inhale mountain with back bend,
exhale interlace the hands behind for a backbend,
inhale chest up,
exhale forward fold with hands bound, release hands down,
Inhale half way lift
Exhale forward fold
Inhale chair
Exhale chair with airplane arms
Inhale mountain with backbend
Chair and horse pulses:
Sit down into chair with the arms forward, pulse in chair (option to bring hands to heart center)
then step back for horse pulse right foot back the back in chair, pulse, then step left foot back for horse pulse
Step forward pulse in chair again,
release standing savasana with arms back,
Inhale mountain with a back bend,
Forward fold
🦍 Gorilla 🦍 pose
Why must there be conflict between reaching for your dreams while stying firmly rooted to that which is solid?
Squat and curl
Step back into low lunge
Cat cow lunge
Scandasana
horse, move around in horse.
Star pose (extend arms up),
Horse and star ⭐️ 3x
Cat cow lunge to the back of the room
Squat and curl
Step back into wide legged forward fold with arms forward
Low lunge to squat and curl
from squat and curl extend one leg out then extend the other leg
From squat and curl
Forward fold
Halfway lift
Forward fold
Inhale mountain
Fun twist with knee lifts section:
Side motion is important or else we would not have peripheral vision
From standing position, twist torso for a side twist and recognize your right from your left side. Swing arms back and forth to warm up shoulders.
Twist with knee lifts
Then twist with knee lifts and step back
Extra instruction moment – teach stepping back into 🐎 horse 🐎 (knee lift with step back into horse)
Back to just twisting arms
Mountain pose with back bend
Standing savasana with airplane arms
A series as below:
One legged mountain
Exhale side twist, twisted torso arms extended
Inhale one legged mountain
Exhale step back horse with goddess arms
Inhale warrior one
Exhale extend front leg with airplane arms
Inhale One legged mountain
Chair with airplane arms
Do this three times
Twist with exalted arms:
Mountain pose make yourself a skyscraper, feet firmly rooted in the ground and your hands reaching up to the infinite above
inhale mountain,
exhale twist to the right with extended arms,
inhale exalted arms,
exhale swing arms to a forward fold with a twist right hand down, repeat exalted to forward fold with twist three times,
inhale stop at the twist then back bend,
exhale Standing savasana.
B Series:
inhale mountain,
exhale forward fold.
Inhale half way lift
Exhale forward fold,
Inhale one legged mountain LEFT leg up,
exhale horse with goddess arms,
inhale warrior one,
exhale interlace the hands behind you,
Inhale chest up,
exhale humble warrior,
inhale warrior one,
exhale balancing airplane, breathe here then
inhale one legged mountain,
exhale chair with airplane arms,
Then do other side (do it three times)
Third time one legged mountain with the option to extend the leg,
warrior two,
inhale warrior one,
exhale interlace hands,
Inhale chest up,
exhale toppling 🌳 tree,
back to Warrior one
open warrior two,
Pulse in warrior two
forward into half moon 🌙,
back to warrior two
Crescent Lunge with back bend,
Balancing airplane ✈️
Standing splits – PAUSE and play time here
One legged mountain arms up
exhale chair with airplane arms,
Then do other side.
Balancing Sequence:
one legged mountain,
hook your big toe with peace fingers and open to the side,
go back to center for figure four (or tree 🌲 pose)
keep your foot off the ground then up into dancers,
then release your foot for warrior three,
step back for warrior one,
open into warrior two,
inhale reverse warrior,
exhale half moon 🌙 ,
Sugar cane option,
back to half moon,
exhale feet down to warrior two,
inhale crescent lunge
exhale set up exalted crescent,
Inhale chest up,
Exhale revolved half moon 🌙,
Inhale one legged mountain with a twist,
Hold on to the knife 🍴 edge of foot with left hand 🤚 twist to the side,
Come to center for one legged mountain (option to extend leg forward),
Exhale chair with airplane arms,
Other side.
Inhale arms up mountain,
exhale arms back (chair with airplane arms and feet open hip width apart)
inhale open chest back bend,
exhale chair pose with hands forward, (do it three times),
inhale mountain,
exhale side bend to the right,
inhale mountain,
exhale side bend to the left,
inhale mountain,
exhale another dancers 💃,
inhale one legged mountain extend leg forward,
exhale balancing airplane ✈️
inhale crescent lunge,
exhale airplane arms,
inhale crescent lunge,
exhale revolved crescent,
inhale crescent lunge,
PULSE in crescent lunge with hands in prayer 🙏 position
exhale step forward into standing savasana.
Now do other side.
Forearm plank:
I know that you will feel like taking it easy here but you are only cheating yourself
come forward to forearm plank to warm up the core (hold then hip dips),
side plank on the forearms, extend the top arm forward,
switch to the other side forearm plank,
bring knees down for puppy dog 🐶 with prayer 🙏 hands,
sphinx pose,
Table top
Hot yoga style things:
then bring knees down for camel 🐫
then rabbit 🐇 pose.
Spinal strengthening:
Open the arms airplane wings, lift up, lower,
interlace hands behind back lift then lower,
hook the feet for floor bow 🎁 , lift up and lower.
Puppy dog with shoulder opener threading the needle, back to center and other side, back to center.
Come to a seat
Star ⭐️ Gazer:
side forward fold with one leg bent (bend one knee in and extend forward – Bikram style),
star ⭐️ gazer with both knees bent then switch sides.
Other side
🚣♀️ boat 🚣♀️ pose, hook the big toes and extend sideways, back to center lay on back.
Back bends:
Bridge for a backbend
Option to shift into wheel pose or hold bridge.
Collapsed bridge knees together,
legs crossed hip opener hold on to the outside knife edge of feet with hands,
half pigeon on the back,
release knees to chest
Surrender series:
plow to
shoulder stand to
happy baby 🍼
then normal twist.
Finishing with supported 🐠 fish or Savasana.
