Being Present
Centering
Foundation
Feet 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 up, rotation, straight leg stretch)
Foundation
(Standing, chair at back of mat)
Down Dog with Chair walk the dog
(Chair at side of mat, back facing in)
Chair Pulsate from standing to chair 3 times, hold on 3rd time for three breathes
Balancing Knee Lift Walk the legs out
Dancer non-balancing arms alongside leg that is behind for core strength
- 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
Reverse Warrior
Walk the legs out
(Repeat other side)
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 3xs
(Standing, Chair at back of mat)
Wide Leg Forward Fold Step out and in like a big T Walk feet in (still in fold)
(Seated in chair at back of mat)
Seated Cat Cow 3xs
Relaxation