WEDNESDAY'S PRACTICE

"The pose begins when you want to get out of it." Baron Baptiste

This evenings we'll spend a few extra breaths in most of the poses. As you linger there, notice where your body and mind tends to go. Do your thoughts move directly to the negative or can you find a place of patient acceptance?

• Supine 10-12 breaths
• Begin to flow the arms overhead, moving with the breath
• One knee to chest, other leg hovers just off the mat x 3 rounds
• Bridge 10-12 breaths
• Hip opener with strap - leg up, out and over to opposite side
• Knees to chest - move to massage lower back
• Table - cat and cow
• Downward facing dog 10-12 breaths
• Lunge / arms up 7-8 breaths / twist 7-8 breaths
• Downward facing dog / repeat lunge series other side
• Warrior I arms overhead 7-8 breaths / arms out, gaze up 7-8 breaths
• Vinyasa / repeat Warrior series other side
• Triangle 10-12 breaths
• Vinyasa / repeat other side
• Wide angle forward fold 10-12 breaths / optional twist
• Standing hand to big toe pose
• Eagle pose
• Vinyasa 
• Child's pose with optional side stretch
• Side plank 7-8 breaths / optional knee down 
• Cat/cow - 5-6 rounds with the breath
• Bow pose - full or half x 2
• Slow cat/cow with the breath
• Pigeon 7-8 breaths / optional king pigeon
• Downward facing dog - repeat other side
• Supine - knees to chest - gentle rocking motion
• Supine twist 10-12 breaths
• Yogi's choice
• Final relaxation