Student Week 7 Sequence

Centering

Foundation

Feet 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 stretch)

Foundation

Sit to Stand Transition

(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 three breathes

Arms Over Head in Mountain

Mountain

Tree Variation

Balancing Knee Lift

High Lunge

Balancing Knee Lift

Walk the legs out

Tree Variation

Warrior II

Reverse Warrior

Warrior II

Triangle

Walk the legs out

Tandem Walk

Mountain

(Seated in chair, at back of mat)

(Place block between thighs and lightly squeeze inward)

Seated Arms Over Head 3xs

Seated Crescent Side Stretch

Seated Cat Cow 3xs

Relaxation