Teacher Week 9 Sequence

Sequence 9 Print out

Centering

Breathing Exercise – All 4

Foundation

Foot Opener in chair

Seated Arms Over Head  3xs

Seated Crescent Side Stretch

Seated Cat Cow 3xs

(take out block)

Seated Knee to Chest with hands

Ankle Rotation

Seated Leg Stretch

Unsupported Leg Stretch

Repeat other side:knee up, rotation straight leg & Unsupported

Foundation

Sit to Stand Transition

(Standing, chair at back of mat)

Mountain

Arms Over Head in Mountain

Half Forward Fold

Down Dog with Chair – Walk the Dog

Arms Over Head in Mountain

Mountain

(Chair at side of mat, back facing in)

Mountain

Arms Over Head in Mountain

Chair Pulsate from standing to chair 3 times, hold on 3rd time for 3 breaths

Arms Over Head in Mountain

Mountain

Tree Variation

Balancing Knee Lift

High Lunge

Balancing Knee Lift

Walk the Legs Out

Tree Variation

Dancer Non-balancing arm alongside leg that is behind for core strength

High Lunge Straight Leg 3xs High lunge arm to right, vision to right, Straight leg arm overhead, vision straight ahead

Balancing Knee Lift left hand at chair, right arm to sky

Warrior II

Reverse Warrior

Warrior II

Triangle

Walk the legs out

Tandem Walk

Mountain

Standing Twist very mild

Standing Crescent Side Stretch pulsate with breath, up and down follow vision BS 3xs

Arms Over Head in Mountain

Standing Cat Cow

Half Forward Fold

Mountain

Eagle Arms

(Standing, chair at back of mat)

Mountain

Arms Over Head in Mountain

Half Forward Fold

Wide Leg Forward Fold Step out and in like a big T Walk feet in (still in fold)

Half Forward Fold

Arms Over Head in Mountain

Mountain

Seated:

Seated Arms Over Head  3xs

Seated Crescent Side Stretch

Seated Cat Cow 3xs

Relaxation