Centering
Breathing Exercise – All 4
Foundation
Foot Opener in chair
Seated Cat Cow 3xs
(take out block)
Seated Knee to Chest with hands
Ankle Rotation
Unsupported Leg Stretch
Repeat other side: Knee to Chest, Ankle Rotation, Seated Leg Stretch & Unsupported
Foundation
(Chair at side of mat, back facing in)
Chair Pulsate from standing to chair 3 times, hold on 3rd time for 3 breaths
High Lunge Right arm down, parallel to floor, look right, lift arms and look 3xs
Walk the Legs Out
Reverse Warrior
Walk the Legs Out
Standing Twist very mild
Standing Crescent Side Stretch pulsate with breath, up and down follow vision BS 3xs
(Repeat Other Side)
Seated:
Seated Cat Cow 3xs
Relaxation