Pre-Run Dynamic Workout

Short fluid stretches before a run increases blood flow to muscles and joints so you can ease into your run more quickly. Each move is held for about 2 seconds before releasing and moving on to the other side. Start with 10 reps on each side, then add additional movement as needed. Here are the 5 we do before each club run:

  • Walking pigeon

  • Walking hamstring stretch with arm swing

  • Walking calf stretch

  • Leg swings side-to-side

  • Leg swings back and forth

It’s a good idea to create a post run stretching practice too. Post run stretching has different goals and should be held longer. Need some post run stretching ideas? Check out our blog post here.

Post Run Stretches

While we recommend a faster moving dynamic warm-up before your run, holding stretches longer and deeper after a run helps maintain muscle length and flexibility. Dedicate 10 mins after every run to stretching will lead to fewer aches, pains, and injuries. Start with these 6 moves and add more as you need.

Down Dog: Hold for 3 - 5 breaths, relaxing heels towards ground. Look for a stretch in the calves and hamstrings.

Pigeon: Hold for 3 - 5 breaths on each leg, finding a stretch in the outer hip of the front leg.

Seated Forward Fold: Hold for 3 breaths then take a breath in, extend through spine, sink deeper and hold for 3 more breaths. Bend knees if needed. This stretches the hamstrings and calves.

Single Leg Stretch: Hold for 3 -5 breaths on each side stretching the inner thigh.

IT Band Roll: Use a foam roller or rubber balls to roll the length of the IT band for 1 min.

Hip Flexor Roll: Use rubber balls to roll inside the eye of the hip for 1 min on each side.

If you’re looking for more stretching guidance we offer a deep stretching yoga session Sunday’s at 3 pm made specifically for runners, you can get more info here.

Run Club Rules

Group runs bring people together, both seasoned and newer runners and creates a social atmosphere that supports a runner’s training needs. To help ensure your group runs are well organized and safe we have the following rules for our group runs.

  1. LEAVE NO ONE BEHIND FOR ANY REASON (bathroom breaks, “need to walk”, twisted ankle, etc).

  2. Sign in and out of all group runs

  3. Follow the route provided by the club leader

  4. No headphones

  5. No dogs

  6. Be mindful of your language and conversation content. Adult conversation does happen on group runs, but it should not go so far as to create an uncomfortable atmosphere for the group.

  7. Do not run more than two abreast especially on busy roads, sidewalks, or multi-use trails. The goal is to share the roads/trails, not hog them.\

  8. Obey all traffic signs. The group leaders should NEVER run the against a light or through a stop sign . Mid-sections of a group tend to ignore traffic signals while following the front of the pack. This has been the number one reason why people get hit by cars on group runs.

  9. Use sidewalks and trails as much as possible, if you need to run on a road, face traffic and run no more than two abreast. This will allow oncoming motorist to see the group as opposed to driving upon the back of the pack.

  10. Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk.

  11. Avoid confrontation with drivers. If there is a confrontation with a driver, follow the path of least violence. Use a cell phone camera to document a confrontational driver.

  12. Wear reflective clothing if running in the dark or if it will get dark during the run.

  13. Be alert on blind curves.

  14. Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.

  15. Respect private property along your route.

  16. Don’t litter. If you can’t find a trash can, carry your trash home.

Full Body Roll Class - Myofascial Release

 

Belly Roll - Coregeous

  • Place ball at navel - make skin contact if possible - lay on ball
  • Crossfiber down to low abdomen
  • Roll up and down 
  • Pin and spin

 

Unzip the Bony Corset - YTB Toted

  • Laying on back place balls at base of the neck
  • Rolling down to bottom of shoulder blades with 3 breath method
  • Welcome Arms + Bear Hug
  • Snow Angle Arms + Bear Hug

 

Knee to Chest - YTB Toted

  • Laying on back place balls at low back
  • Rock side to side

 

Lat Seam - Coregous Ball

  • Place ball in armpit, lay on side
  • Rock side to side working way down the body

 

Shoulder Gutter Ball - YTB

  • Rotation Remedy -  YTB
  • Lay on back place ball below spine of shoulder blade, roll
  • Snow angle arms
  • Arm wag

 

Chest Decongest - Alpha Ball

  • Place ball under collarbone middle of chest.
  • Straighten and cactus arms
  • Roll to outside edge, repeat
  • Reposition arms so they’re at your sides palms up, raise arms and lower 

 

Piriformis - YTB

  • Butterfly legs, place ball in meaty part of glute
  • Swish side to side
  • One foot flat on floor, remove ball from that glute
  • Cross Fiber side to side

 

Tuxedo Stripe  - YTB Toted

  • Laying on side place toted balls horizontally at hip (gluteus medias), extend leg bottom leg and lift to find placement.
  • Press into balls, rock back and forth
  • Bicycle bottom leg, forward and backward
  • Extend bottom leg and lift

 

Low Back Perpendicular Roll - YTB Toted

  • Laying on back place balls horizontal to glute crease
  • Roll back and forth, move to other side

 

IT Band + Adductor - Alpha and YTB Toted

  • Lay on side, place YTB ball along IT Band and Alpha Ball between legs
  • Roll Alpha Ball by moving top leg only
  • Remove Alpha Ball and roll IT band
  • Pin and stretch by lengthening leg

 

Pelvic Funnel Warm-Up - Coregous

  • Lay on belly, place ball in low belly/hip crease, off to one side
  • Bring opposite knee-up like you’re beginning to crawl
  • Rock up and down/back and forth
  • Bend and straighten knee

 

Pelvic Funnel - Alph

  • Lay on side place ball side of pelvis, below eye of hip
  • Bend and straighten the leg
  • Lift and lower leg
  • Bend knee and wag leg
  • Bring opposite knee-up like you’re beginning to crawl
  • Sphinx up on forearms

 

Quadriceps - Alph

  • Lay on belly, place ball at top of each quadriceps
  • Roll down the length of the quadriceps, down to knees
  • Cross fiber down to the knees

 

Hamstring + Calf - YTB Tote

  • Child’s pose - place balls behind knees
  • Cross fiber by swaying hips side to side down to ankles

 

Deltoid Roll - YTB Tote

  • At wall, cradle deltoid with balls
  • Roll up and down by bending and straightening legs

 

Triceps Roll - YTB Tote

  • At wall, cradle triceps with balls
  • Roll up and down by bending and straightening legs

 

 

3 Reason to Leave Your Watch at Home on Race Day

We make big investments in running technology. Heart rate monitors, altimeters, and accelerometers, usually housed in a watch, help gauge performance and give us an idea of where to focus our efforts as we improve. These tools are useful when you're getting to know your base fitness or trying to reach your next performance level; however, race day is the day to put it away. I get it. You've trained hard and your watch has been there for literally every step. Why would you leave it behind when you want to be sure to make your goal time?

 

You Can't Control the Body You're Going to Wake-Up in on Race Day.

Not that long ago I planned a 20 mile training run, 7 miles in I found myself eating a bag of potato chips in a Walgreens, waiting for a Lyft. My legs were dead, my heart rate was soaring, and my head felt groggy. For whatever reason my body wasn't recovered enough to run 20 miles that day. If you follow your taper plan you shouldn't have a meltdown less than halfway through your race, but you might. You might also wake-up with a cold, have a bad night's sleep, or a multitude of other things that have you feeling crappy on race day. If this happens, the last thing you need is a watch reminding you of the fact every mile.

 

The Weather Doesn't Care About Your Goal Time. 

Just ask those who ran the 2018 Boston Marathon. It will rain, it will blow, it will beat blistering heat down on you and these things will impact your pace time despite your best efforts. If you're racing in less than optimal weather take a deep breath, remember that everyone will be effected, and do what nature will allow. There is no sense in fighting back, nature always wins.

 

Your Watch Might Be Slowing You Down.

By race day you've logged hundreds of miles with your watch, hopefully using it to help you learn what different paces and heart rates feel like inside your own body. You know what "good" feels like. If you're heart rate and muscles are telling you you're moving at the right pace you should listen, even if that pace is faster than you expected. Don't let a little device, especially one that isn't always accurate, slow you down.

Race day is a celebration, not a test. Just showing-up feeling ready means you completed months of training through tired days, bad weather, and sneaky little aches. You're strength, cardio, nutrition, and mental health improved. Enjoy the last day of your season!

I've run most my races without a watch, phone, or music. Without a doubt, my technology free races have been my most enjoyable. I get to take in the scenery, chat with other racers, fully articulate why that hill was the worst, AND still PR sometimes.


 

Goddess Dance and Music

In March we had a Spring Detox Party and taught this little yoga dance. 

The moves and are listed below along with a link to the music.

Enjoy!

Hands at Heart Center

Mountain (circle sweep up)

Forward Fold

Left Side Bend

Forward Fold

Right Side Bend

Forward Fold

Mountain (circle sweep up)

Hands at Heart Center

 

Warrior 2

Side Angle

Reverse Triangle

Warrior 2

Wide Leg Stance (toes forward)

Goddess Squat (heels in)

Wide Leg Stance (toes forward)

Warrior 2 (other side)

Side Angle

Reverse Triangle

Warrior 2

Step to the back of the mat

Download the music from Spotify here. The song for the dance is Mangalam, #2 on the playlist. 

 

 

3 min Pre Run Yoga Warmup

Use this yoga sequence to prepare your body for your run.

Complete the entire sequence on one side first, then move on to the other. 

Meditation and Running

I like to meditate. . . it’s not what you think. 

I don’t have a beautiful alter with candles and crystals channelling the energy around me, nor do I have a special pillow to sit, on or flowy clothing that gets me in the mindset.  I would love to have all those things. Can you imagine how calming that would be? But if I had to meditate in a specific space,  with specific items, I’d never do it. Instead, I meditate sitting at my desk with all my electronics casting a blue glow on my face, in the car with my headphones in and the windshield wipers swishing back and forth, or laying on the floor, cold floorboards propping me up. 

I find myself meditating in these completely usual settings for one reason only: the moments I need to meditate happen in completely usual circumstances. Meditation is time I dedicate to relaxing my brain, a few minutes I give myself permission to turn off and do absolutely nothing. And sometimes when I turn it back on I’m able to keep the unnecessary thoughts at bay and focus on what’s needed. So, you’ll find me meditating at my desk when I can’t keep my attention on work, in the car before an important meeting, and laying on the floor after my pre-run warmup

Simply I meditate where I am, when I need it. 

Why meditate before my run, you may ask? Spending time clearing my head before a run helps me turn my focus inward and connect with my body. From there, I can better evaluate where I am at and if I should be doing the workout on the calendar (more on this topic in the coming months). Understanding where my body is in the moment helps me have more, good workouts and fewer injuries throughout the year. 

My meditation sessions aren’t long. I would love to spend 15 minutes at a time with a blissfully blank mind, but I can’t. Anything longer than 3 - 5 minutes and my mind starts to spin out of control, and I can end up in some pretty strange places. The opposite effect I’m going for. So I work within my limitations, starting at 3 mins and allowing myself a few more if able. 

Are you thinking of starting a mediation practice? Setting aside a few minutes before a run can be a good place to start. 

A couple of things to remember before you get going:

  1. At first you may feel that your mind got busier, this is completely normal. What’s likely happening is you’re beginning to notice how busy your mind really is. 
  2. Thoughts WILL pop into your head during your practice, that’s what your brain was build to do.  There is no way to prevent it. 

Now that we have that out of the way, here is the simple method I use before my run:

  1. Find your spot - usually laying on the floor for me.
  2. Set a timer for 3 to 5 minutes - you may even want to start with 1 or 2 minutes.
  3. Take 3 deep breath, eyes open - use this time to begin to relax and clear your mind. 
  4. At the end of the 3rd breath, close your eyes.
  5. Focus on the rise and fall of the body with each breath - you may want to try counting the breath to give yourself something to focus on.
  6. When thoughts pop into your mind, and they will, see if you can watch them float away.
  7. At the end of your time, slowly open your eyes.
  8. Take a moment to do a body scan and ask yourself "how I should run". 
  9. Head out the door!

Enjoy!

     

      July's Yoga in the Park

      It's race season!

      Use this practice to take care of post-race muscles or to unwind from a long week. You'll start off with gentle movements to warm and loosen the body, then finish with lengthening deep stretches. Perfect for encouraging restoration.

      Grab a yoga block, bolster, towel or pillow to make the most of this sequence. 


      Child's Pose

      Cat/Cow

      Child's Pose

      Table Top - Thread the Needle

      Bird/Dog 

      Downward Facing Dog

      Warrior 2

      Warrior 2 - Reverse Warrior 2

      Warrior 2 - Reverse Warrior 2 - Parvakonasana

      Padottanasana

      Cobra Pose

      Wide Leg Forward Fold

      Spinx

      Child's Pose

      Hero's Pose - Resting Hero's Pose

      Supported Bridge

      Legs Up the Wall

      Happy Baby

      Supported Heart Opener

      Reclined Twist

      Supta Baddha Konasana

      One Legged Knee to Chest

      Knees to Chest

      Fetal Pose

      Savasana


      Love this sequence? Check our calendar and see where you can practice it with your community.

      May 2017 - Summer Prep!

      Nicer weather means more time outside and more time on your feet! This sequence will wakeup those legs, glutes, and hips in preparation for sunny days working in the yard, hiking, or walking around the city.

      Hold each asana for the time noted. Holding poses for an extended period of time build strength  and muscle endurance. 

      Runner's can use this sequence as one of their a strength workouts.

      Feel happy, strong, and energized with this practice!


      details:

      1. Get the music
      2. Turn off notifications on devices
      3. Grab a watch with a second hand
      4. Duration: 30 min

       

      meditation

      Find a comfortable seated postion, for 10 long, slow breaths focus on the rise and fall of the chest with each inhale/exhale. After the last breath scan the body from head to toe breathing releasing tension where you can. 

       

      warm-up

      cat/cow

      downward facing dog

      rag doll

      half surya namaskar (3x)

       

      flow 1

      warrior 2 - (60 sec)

      reverse warrior 2 - (30 sec)

      side angle - (60 sec)

      triangle - (60 sec)

       

      recovery

      wide leg forward fold - (30 sec)

      wide leg forward fold with twist - (30 sec)

      wide leg forward fold - (30 sec)

       

      flow 2

      warrior 1 - (60 sec)

      warrior 3 - (60 sec)

      standing splits - (30 sec)

      warrior 3 - (60 sec)

      warrior 1 - (60 sec)

       

      back bending

      cobra  - (30 sec)

      locust  - (30 sec)

      bow  - (30 sec)

       

      restoration

      seated forward fold - (90 sec)

      seated head to knee  - (90 sec)

      pigeon - (90 sec)

      child's pose - (90 sec)

      reclining bound angle - (90 sec)

      reclined twist - (90 sec)

      savasana

      April 2017 - Spring Cleaning

      For many the coming of spring symbolizes clearing out and freshening up. It's also a great time to evaluate those "resolutions" we set for our selves and see if they are still working for us. Take 20-mins this month to think about your goals you hold yourself to. Do they make you feel happy and more productive? If not maybe it's time to toss a few out. 

      April's sequence will help your mental spring cleaning by fostering internal reflection and letting go.

      Runner's use this sequence to evaluate the state of your body, be honest with yourself. If your body is asking for some downtime really consider honoring it with an extra day or two off, we all need recovery. This is also a good time to take a look your training schedule and make any needed adjustments. 


      details:

      1. Get the music
      2. Turn off notifications on devices
      3. Duration: 30 min

       

      meditation

       Let Go  - as you take 10 long, slow breaths focus on this phrase. Picture throwing away goals no longer serve you and know that's one good thing you did for yourself today. 

       

      warm-up

      cat/cow

      downward facing dog

      rag doll

      half surya namaskar (3x)

       

      flow 1

      warrior 2

      reverse warrior 2

      side angle

      triangle

       

      flow 2

      warrior 1

      revolved triangle

      intense side stretch

       

      balance

      wide leg forward fold

      standing forehead-to-knee

      tree

       

      back bending

      cobra 

      locust

      bow 

       

      restoration

      bridge (3x)

      reclined twist

      reclining bound angle

      savasana

       

       

       

       

       

      Arm, Hand, and Shoulder Release

      Sometimes we forgot all the work our arm, hands, and shoulders do for us. But every time we go to work, eat a meal, or sit down to relax we ask them to go to work. Release tension and show your arms a little TLC with this sequence. 

      Repeat 3x:

      Hands at heart center

      Press heel of hand into top of head

      Hands at heart center

      Reverse Prayer

      Extended Arm Unraveling

      Cat/Cow

      Thread the Needle

      Extended Puppy

      3x Half Sun Salutations

      Standing Crescent Moon 

      Warrior 2 - Reverse Warrior - Triangle

      Wide Leg FF - Twist

      Chair - Standing Pidgin - Humble Pigeon

      Bhujangasana

      Salabasana 

      Dhanurasana

      Balasana

      Matseyendrasana

      Seated Forward Fold 

      Navasana

      Fish Pose

      3x Bridge 

      Wind Removing Pose

      Happy Baby

      Savasana

       

      Get the Spotify playlist for this sequence!

      Upper Body Strength Sequence

      This 30-min sequence is a great post-run arm and core strength builder that will also stretch your running legs. 

       

      Cat/Cow

      Bird/Dog

      2x Downward Dog - Plank

      Side Plank

      3 Legged Dog - Flip Dog 

      Warrior 2 - Reverse Warrior

      Vinyasa

      Warrior 2 - Reverse Warrior - Side Angle

      Tadasana

      Crescent lung

      Vinyasa

      Crescent lung -  Humble Warrior

      Vinyasa

      Crescent lung - Lizard Pose - Pigeon

      Balasana

      Gomukhasana

      Frog

      Matsyendrasana

      Savasana

       

      Get the Spotify playlist for this sequence!

      Heart Opening Yoga Sequence

      Technology takes its toll. Typing on a computer, driving a car, and clicking at a phone put our arms, shoulders, and chins in a forward position. Use this sequence to reverse those affects, creating space to open the heart.

      Paschimottanasana

      Arjaryasana/Batilasana

      Uttana Shishosana

      Half Surya Namaskar

      Chandrasana

      Virabhadrasana 2 - Viparita Virabhasrasana 2 - Trikonasana

      Utkatasana - Ardha Ukatasana

      Dandayamana Janushirasana

      Natarajasana

      Supta Kapotasana

      Sarvangasana

      Viparita Karani

      Ardha Matsyendrasana

      Paschimottanasana

      Gomukhasana

      Pavanamuktasana

      Savasana

      Get the Spotify playlist for this sequence!

      Southern Comfort

      The further you get into the south the heavier the heat gets. Good thing most of the cities of the deep south have a good mix of indoor activities to occupy your time when it gets too hot for the outdoor activities.


      Atlanta, GA

      High on the list of indoor activities to do here is eating. A few of my favs were:

      Southbound - A great little place in Chamblee, the veggie plate and chicken sausage were an awesome introduction to southern food , but I'll be skipping the boiled peanuts in the future. 

      Lavelle's Coffee - You pick your roast and they'll brew it using the method that best complements the beans. 

      Carrol Street Cafe - THE BEST FRIED CHICKEN EVER!  I had the fried chicken and grits at this cafe in Cabbage Town before walking over to the Oakland Cemetery. 

      Ponce City Market: A southern version of Chelsea Market, Ponce City Market has a food court the includes amazing burgers, boozy popsicles, and asian style buns. The top level  is  Atlantic City Studio a space dedicated to local artisans to sell their handmade goods and full of cute stuff!

      Main entry to Ponce City Market

      Main entry to Ponce City Market

       

      One of my favorite outdoor places was the Oakland Cemetery both one of Atlanta's largest green spaces and a historic landmark you can spend hours here enjoying the gardens and learning a lot about the city.

      Family plot at Oakland Cemetery. 

      Family plot at Oakland Cemetery. 


      New Orleans, LA

      New Orleans was wet but lucky for me I got in and out of Louisiana before the rain got out of control. Not one to partake in the endless nightlife that New Orleans is best known for I spent most of my time exploring the rest of the French Quarter in the day light. 

      Mississippi River from  Woldenberg Riverfront Park

      Mississippi River from Woldenberg Riverfront Park

      Plaza dArmas  from when New Orleans was the capital of the Spanish Province of Lui. AKA Jackson Square,

      Plaza dArmas from when New Orleans was the capital of the Spanish Province of Lui. AKA Jackson Square,

      After a morning in the French Quarter it was off to the much calmer Magazine Street for a lunch time muffaletta, a tour of the Lafayette Cemetery, and some shopping.

      Tombstones at Lafayette Cemetary

      Tombstones at Lafayette Cemetary

      One of the best parts of New Orleans was the architecture of the houses. Every part of the city had homes with beautifully painted houses with metal railings, gas lantern porch lights and wooden shutters. I spend an afternoon just walking around and appreciating the homes.

      Home near Magazine Street complete with detailed metal railings, wood shutters, and gas powered porch light.

      Home near Magazine Street complete with detailed metal railings, wood shutters, and gas powered porch light.

      Next Post . . .

      My next post I'll be sharing photos of the last leg of my summer travel and it will be the last travel installment for awhile. 

      Strength Building for Runners Yoga Sequence

      Warm Up

      Mountain Pose

      3x Half Sun Salutation

      Standing Crescent Moon

      Forward Fold

       

      Big Muscle Strength (Power)

      Hold each pose for 3 breaths with a vinyasa or half sun salute between lines.

      Warrior 2

      Warrior 2 - Warrior 1

      Warrior 2 - Warrior 1 - Warrior 3

      Warrior 2 - Warrior 1 - Warrior 3 - Half Moon

       

      Small Muscle Strength (Balance)

      Hold each pose for 3 breaths with a vinyasa or half sun salute between lines.

      Standing Knee to Chest - extended leg - 3 leg lifts

      Standing quad stretch - Standing Bow - Dancer's Pose

      Chair - Twisted Chair - Side Crow

      Plank 

       

      Cool Down

      Down Dog

      Pigeon

      Child's Pose

      Fetal Pose

      Bridge 

      Bridge - Wheel

      Supine Twist

      Happy Baby

      Savasanna 

       

      Hatha Yoga Sequence for Runners

      Child's Pose

      Downward Facing Dog

      (R) 3 Legged Dog - Warrior 2 - Side Angle with Bind - Bird of Paradis

      Forward Fold with Shoulder Rinse

      (L) 3 Legged Dog - Warrior 2 - Side Angle with Bind - Bird of Paradise

      Forward Fold - Headstand

      Standing Forehead to Knee - Warrior 3 - Half Moon

      Yoga Squat - Crow - Headstand

      Child's Pose

      Fixed Fern

      Fixed Fern Twist - Fixed Fern Forward Fold

      Savasana

      Balancing Yoga Sequence for Runners

      Warm-Up

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      Knee to Nose (R)

      Knee to Elbow (R)

      Knee Cross Body (R)

      Down Dog

      Knee to Nose (L)

      Knee to Elbow (L)

      Knee Cross Body (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Warm-Up Flow 2

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      3 Legged Dog (R)

      Flipped Dog (R)

      Down Dog

      3 Legged Dog (L)

      Flipped Dog (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Warrior Flow 1

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      Warrior 2  - Reverse Warrior (R)

       Vinyasa

      Warrior 2  - Reverse Warrior (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Warrior Flow 2

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      Warrior 2  - Reverse Warrior - Side Angle  (R)

      Vinyasa

      Warrior 2  - Reverse Warrior - Side Angle (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Balancing Flow 1

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      Warrior 1  - Warrior 3  (R)

      Vinyasa

      Warrior 1  - Warrior 3 (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Balancing Flow 2

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      Warrior 1  - Warrior 3 - Standing Splits  (R)

      Vinyasa

      Warrior 1  - Warrior 3 - Standing Splits (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Balancing Flow 3

      Mountain Pose

      Forward Fold

      Half-Lift

      Forward Fold

      Down Dog

      Warrior 1  - Runner's Lunge- Lizard Pose - Pigeon(R)

      Vinyasa

      Warrior 1  - Runner's Lunge- Lizard Pose - Pigeon (L)

      Down Dog

      Half-Lift

      Forward Fold

      Mountain Pose

       

      Deep stretching

      Front Shoulder Stretch

      Frog/Baddha Konasana

      Supine Twist

       

      Savasana