Get on your mat

Home Practice 2

1. On your back, feet flat on the floor knees up---breathing in and then pressing the lower back into the floor on the exhale 8x
2. Same position, three part breath 5x (Dirgha Pranayama)
3. Roll over onto all fours coming into Child’s Pose
4. From here come to Down Dog/Adho Mukha Svanasana
5. Uttanasana---standing bent over and grabbing elbows releasing the back
6. Slowly come up into Tadasana.
7. Surya Namaskara A---take it slow for 2x
8. Surya Namaskara B---2x ending in Down Dog
9. Come to standing and Side Bend on both sides
10. Simple Balancing pose---Utthita Hasta Padangusthasana/peace fingers grab your big toe and extend
11. Vinyasa into Warrior I, Warrior II, Reverse Warrior, Triangle and Reverse Triangle,
12. Repeat other side---Warrior I, Warrior II, Triangle, Reverse Triangle
13. Lunge to Prayer Twist and then to Eka Pada Raja Kapotanasana/Pigeon---then repeat on the other side
14. Come to standing and then Vinyasa down to a seated position
15. Paschimottanasana/Seated Forward Fold
16. Navasana/Boat Pose----work those abs
17. Roll onto your back for Lying Twist
18. Savasana
19. NAMASTE!