As you flow through your practice today, use the time to develop an intuitive awareness of yourself. Doing so will allow you to personalize this class to meet your personal needs.
- Easy seated pose 10-12 breaths
- Spinal circles - start small then grow the circle - fold forward
- Cross change of your legs and repeat in opposite direction
- Plank or dolphin plank - 12-12 breaths
- Sphinx pose - release all tension from plank pose
- Downward facing dog - knees soft - pedal feet
- Lunge - focus on making a strong transition as you lift into your lunge
- Downward facing dog - repeat lunge
- Forward fold 7-8 breaths
- Mountain - eyes closed - focus on body and breath
- Balance on left leg with right knee bent -
- Lunge - left foot back
- Pyramid pose - active then release to passive
- Vinyasa - repeat other side
- Triangle / Vinyasa
- Goddess - optional - transition arms to t-position - turn toward bent knee 5-6 breaths
- Vinyasa to child's pose 10-12 breaths
- Camel x 2 or half-camel - slow transition to child's pose each
- Thread the needle
- Hero's pose - optional reclining hero
- 4-5 minutes for yogi's choice:
- bridge, spinal twist, happy baby, figure four, etc.
- Final relaxation