Hello Everyone,
In an effort to encourage your ongoing home practice I have put a sequence here below. Please realize that it is a guide, a starting place, for you to do as much or as little as you can today. You can find it and other sequences on the resources page in a printable format.
Breath, Stretch and Enjoy!
Abdominal Focus | Day One |
Name/Timing | Posture |
Tadasana (2 min) -press heels down and front thighs back – move sides of the sacrum away from waist. – hug outer legs toward center line |
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Utthita Hasta Padangusthasana 1, (1 min per side) |
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Utthita Hasta Padangusthasana 11, (1 min per side) |
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Utthita Hasta Padangusthasana 111 (1 min per side) |
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Uttanasana – Concave back – use blocks, chair or wall if required. ( 1Min) |
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Padangusthasana ( 1Min) |
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Adho Mukha Svanasana (1 min) |
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Phalakasana (1 min x2) |
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Chataranga Dandasana Maintain proper arm position using blocks as shown or bolster under torso if required. (1 Min with support) |
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Vasisthasana (1 min per side) |
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Anantasana (1 Min per side) |
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Supta Padangusthasana I (1 min per side) |
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Supta Padangusthasana II (1 min per side) |
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Supta Padangusthasana III (1 min per side) |
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dandasana ( 1Min) |
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paripurna navasana (30 seconds x3) |
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apanasana ( 1Min) |
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Ardha Navasana (30 seconds x3) |
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Prasarita Padasana – Arms as shown or overhead. (30 seconds x3) |
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Jathara Parivritta – Can be done bent or straight legs as strength increases. Legs do not rest on the floor. (5 reps to each side) |
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Supta Swasitkasana (1 min per cross) |
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Supported setu bandha sarvangasana (5 min ) |
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Savasana(10 min ) |