A.
Warming the Body
Find a standing mountain pose, grounding your feet down, lengthening through the spine, and relaxing your gaze. Take a few minutes to find your breath and relax your mind, preparing for your practice. Warm your body working through 5 -10 rounds of sun salutations.
B.
Dancing Warrior Vinyasa
(Flowing from Warrior 1 to Warrior 2 to Reverse Warrior)
From downward dog flow into Warrior 1 pose on the right leg by bringing the right foot forward next to the right hand. Bend the right knee over the right ankle, so that your thigh is parallel to the mat. Feel the hips square towards the front of the room. Bring your hands up to touch as you gaze upward. Stay in the pose for 5 deep breaths and then open to Warrior 2 pose. Try to find your alignment squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms turning your head to gaze at your front middle finger, taking 5 deep breaths. Begin to extend up and out through the top arm as you lengthen back into Reverse Warrior pose. Stay in the pose for 5 deep breaths feeling the deep stretch in the side body.
*Repeat the entire series on the left side. After completing one slow round on each side begin to flow with the breath through the vinyasa at your own pace. For this cycle take only 1-3 deep breaths in each pose. Try to work though at least 5 rounds on each side of the dancing warrior vinyasa.
C.
Challenge Pose ~ One Legged Arm Balance
Start in a standing pose withe the right leg crossed over the left in a figure four position. Slowly bend over and place the hands on the ground. Snuggle the bent right leg up into the chest as you begin to take the weight of your body into your hands and lift the back left leg. Stay here for 5 breaths and repeat on the opposite side.
