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