Release and extend the neck by mobilizing the upper back and creating traction (including Adho Mukha Svanasana, Virabhadrasana I, neck curvature)
Separate the upper and lower torso to pacify the diaphragm and create calm in a sequence of supported forward bends (including Supta Padangusthasana, Janu Sirsasana, Paschimottanasana and more). This sequence is appropriate for during menstruation.
Use movement & speed to create lightness & mobility and use support & holding to create stability (including Surya Namaskar, Utthita Trikonasana, and Viparita Karani)
Move through your layers to lengthen and widen the back (including Supta Padangusthasana, Gomukhasana, Virabhadrasana I and more)
Establish the foundation of the legs to feed to spine to lift and turn in standing, twisting and back bending asanas (including Virabhadrasana I, Ardha Chandrasana, Bhujangasana and more).
Learn the foundation for standing on the arms and increase elasticity through movement in standing, seated, and squatting poses (including Parsvottanasana, Malasana, Virasana and Viparita Karani)
Standing and supine poses prepare for sitting with attention to the breath and pranayama (including Ardha Chandrasana, Parsvottanasana, Supta Swastikasana and more)
Work with the ankles in standing and seated poses (including Vrksasana, Utkatasana, Virasana, Siddhasana and more)
Provide support from below for backbending (including Utkatasana, Virabhadrasana I, Salabhasana, and more)
Learn how to traction the hip with a belt for more freedom in forward extensions as well as how to get into Halasana and Sarvangasana/Shoulderstand (including Supta Padangusthasana, Parsvottanasana, high Halasana)
Strengthen and stabilize the shoulders and upper back while increasing mobility (Including Virabhadrasana I, Gomukhasana, Bhujangasana, and Salabhasana)
Coordinate the legs and abdomen to elongate the lower back/sacrum (including Utthita Parsva Hasta Padangusthasana, Ardha Navasana, Marichiasana III and more)
Restorative asanas to prepare the pelvis, diaphragm and chest for pranayama (including Supta Padangusthasana, Parsva Pavanamuktasana, Supta Baddhakonasana, Viloma pranayama and more)
Gradually increase range of motion in the hips (including Supta Padangusthasana, Vrksasana, Bharadvajasana I &II)
Strengthen the spine and elongate the neck in standing poses, backbends and more (including Utthita Trikonasana, Salabhasana, Urdhva Mukha Svanasana and more).
Watch part 2 for the last 8 minutes of class. Work the arms and upper body in standing poses to create freedom in the neck (including Utthita Parsvakonasana, Virabhadrasana I, Setubandha).
This is a recording of the final 10 minutes of class. See part 1 of the December 8th class for the first 80 minutes of class. Work the arms and upper body in standing poses to create freedom in the neck (including Utthita Parsvakonasana, Virabhadrasana I, Setubandha).
Connecting the legs, hips and back in supine and standing poses and then mobilizing the shoulders and upper body to prepare for inverting. (Including Supta Padangusthasana, Utthita Parsvakonasana, Parsvottanasana, Setubandha and more).
Empty and cleanse with supine, prone, standing and seated twists (including Supta Padangusthasana, Parivrtta Trikonasana, Marichiasana I and more)
Lengthening, separating and flattening the legs for the benefit of the back and torso (including Adho Mukha Svanasana, Parsvottanasana, Triang Mukhaikapada Paschimottanasana, Janu Sirsasana and more)