WEDNESDAY'S PRACTICE

"Transformation is sustained change, and it is achieved through practice." B.K.S. Iyengar.

As you step onto your mat, allow your practice this evening to be one small part of the transformation you wish to see. Find exactly what you need in each asana, or pose, in this moment.

• Supine with rolled blanket along length of spine. Adjust to allow gently opening of shoulders. 10-12 breaths
• Legs up - use block under sacrum or strap as needed. 8-10 breaths
• Yogic bicycle - elbows on mat
• Bridge with block between thighs
• Mountain
  
• Chair flow
• Lunge / arm rotations on side of extended leg
• Downward facing dog / optional leg extension before lunge
  
• Lunge / flow arms forward and back with breath
• Downward facing dog / optional leg extension before lunge
  
• Pyramid / Reverse triangle
• Vinyasa
• Tree / Warrior III
• Vinyasa to Child's pose
• Cowface - use strap for arms if needed
• Seated wide angle forward fold / add lateral stretch
  
• Legs up - use block under sacrum or strap as needed 10-12 breaths
• Supine twist
• Happy baby
• Final relaxation - Option / Legs up the wall