Start in a seated position for a few minutes of Centering
Set an intension for your practice.
Try this one from Pamela Leavey, “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”
Climbing Stretch
Rock the baby (cradle the baby)
Switch the cross of your legs
Cat and cow (seated pose)
Rainbow Side Stretch
Chest expansion
Twist to each side
Chest expansion
Come to a low kneel , and Ride the Camel:
Inhale, tall kneel, cow
Exhale, low kneel, cat.
Continue to move at your own pace, moving with your breath- Inhaling into a tall keel Cow, Exhaling into a low kneel cat, flowing from one pose to the other.
Transition into Table, curl your toes under and come to Down Dog.
Walk the Dog
Table
Child’s pose with chest expansion
Table
Down Dog
Openhearted modified lunge (each side)
Down Dog
Walk hands to feet,
Ragdoll
Roll up to Tadasana (Mountain Pose)
Recenter, repeat your intention “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”
Come to the top of the mat in Mountain Pose
*Beginning Sun Salutation to Lunge (left foot back)
Openhearted lunge
Chaturanga
Down Dog
Openhearted warrior 1 (right foot forward)
Release hands, windmill arms to the floor (lunge)
Chaturanga
Down Dog
Three Leg Down Dog (right leg into the air)
Right knee comes past the chest to ½ Pigeon
Openhearted pigeon
Release hands, hands to the floor, curl your left toes under
Three Leg Down Dog (right leg into the air)
Down Dog (recovery)
Right foot forward into lunge
Step left foot in, look up with a flat back
Exhale forward
Inhale reverse Swan Dive to standing
Repeat from * stepping back with the right foot
Dancer Pose Balance
Standing forward fold chest expansion
Inhale back to standing, little mini back bend at the top, release arms
Wide legged standing forward fold chest expansion
Release arms, hands to floor
Wide legged standing forward twist (each side)
Come to a Tall Kneel
Camel Pose
Rabbit Pose
Child’s pose
Inhale to a low kneel
Side Stretch each side
Staff Pose
Forward Fold
Staff Leg lift each side
Roll to back
Knees to chest, rock from side to side
Shoulder Stand
Fish
Knees to chest, twist to each side
Corpse Pose
Savasana
Repeat your intention “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”
More Calendar Theme Yoga Poses
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