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This week was sizzlin’ hot in LA (even though its still spring) and in this crazy heat I was doing some spring cleaning creating more space in my closet and filing papers. As I was putting order to my stuff and cleaning out my clothes there were two pair of pants I decided to make capri’s to teach in (the heat drove me to do it). While in the process of cutting the pants, I rediscovered my love for altering my clothing and that it is ok to love clothes again (something I pulse in and out of).

Little did I know that Mala my puppy was going to get some new digs out of my creative moment (my being resourceful)… yes I did make two shirts for her and she looked quite cute in her pima cotton 80’s sweat shirts… don’t ya think?
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What I love about the yoga is it’s everywhere always taking us deeper into what we value and if we tune into the flow of our heart we can find the joy that resides inside and have an even brighter more beautiful expression. Being creative, resourceful and finding what I value allowed me to do yoga without even rolling out my mat totally cool- all in all enjoying the lila tandava (the dance of play). Find how you can do what you love and tap into something more within to see what you have already and begin to use your resources to empower yourself and enjoy your gifts on and off your mat.

250px-serratus_anterior.png This is the Serratus Anterior muscle that I mention to extend from when in Down Dog

Sanskrit: Sri: Beauty Mudhya: Middle Vikrukti: Crooked or Assymetrical Ganesh: Elephant God and Son of Siva

  • For cool tunes to listen to trip hop and not lots of chatting check out Daves’s Lounge

Sequence: Level 2/3

All 4’s Hands and Knees

Down Dog – Bend Elbows to Side 3x and Bend Knees Taking Top of Thighs Back 3X

Uttanasana – Standing Fwd Bend – Look Fwd 5x

Urdvah Hastasana to Uttanasana Lifting One Leg to Eka Pada Uttanasana

Plank, Chattarunga Dandasana, to Bhujangasana – Cobra to Down Dog

Uttanasana to Urdvah Hastasana

Standing on One Leg Holding Your Shin

Uttanasana to Crescent Pose to Vinyasa

Down Dog to Eka Hasta to Eka Pada

Uttanasana – Hold Calves with Bent Legs Opens Hamstrings

Samasthiti to Uttanasana to Vira I vira1.jpg

Vinyasa to Second Side Down Dog Working Towards Handstand Prep tn-1.jpg

L-Pose img_1951.JPGimg_1952.JPGimg_1953.JPG

Handstand tn-4.jpgtn-1.jpgtn-2.jpg

Samasthiti to Vrksasana – Tree Pose to Samasthiti to Urdvah Hastasana

Trikonasana – Triangle Pose

Ardha Chandrasana – Half Moon

Parvritta Ardha Chandrasana – Twisted Half Moon revolvedac.jpg Open Back into Ardha Chandrasana to Trikonasana

Uttanasana

Virasana – Hero Pose virasana.jpgvirasana-wblanket.jpg

to Supta Virasana – Reclining Back

Down Dog

Lunge Hip Opener Knee Down or Up deep-lunge-on-forearmsthumbnail.jpg

Anejaneasana lunge-with-knee-bentthumbnail.jpg to Monkey Lunge Hands Come to the Floor

Ustrasana – Camel Pose img_1928.JPGimg_1929.JPG

Setubhanda Sarvangasana- Bridge Pose to Eka Pada Setubhandasana

Urdvah Dhanurasana 2X – Upward Facing Bow urdhva-dhanurasanathumbnail.jpg

Easy Supine Twist

Supta Padangustasana

Knees to Chest

Savasana – Corpse Pose

Namaste!


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Being reminded to take time to connect to ourselves and tap into who we really are at our core is not as easy these days with so much stimulation in our lives…. When my dear friend Elsie (who I always talk about cause she rocks) sent me an email on Good Friday which inspired this class. Funny enough I didn’t even know that is was a holiday she took me to the mat to sit and go within to remember.

Along with that I am grateful for being able to teach yoga this weekend at the Spring Retreat for Agape and sit & meditate in the illuminating presence of Dr. Rev. Micheal Beckwith (featured in the Secret DVD) & Dr. Ricki Byers Beckwith which reminded me why I teach yoga and live a life of service. Before you do this practice see if you can find within yourself what you are passionate about, what is sacred to you and pour the meaning into each breath, action and intention.

Please check out my new vidcast that was produced in NYC in Jan ( if interested in the books I mention then check out my Amazon Store) choice.gif

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the Agape retreater’s along with me and the rev apres yoga at the Agape spring meditation retreat in rancho palos verdes, ca

“Real Success is coming to knowing yourself  and to share your gift with the world” –

Rev. Micheal Beckwith

Sequence: Level 1

Restorative Heart Opener with a Blanket or Blocks img_2152.jpgimg_2160.jpg

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Extended Balasana – Extended Child’s Pose

All 4’s for Cat Cow Pose

Downward Facing Dog – Bending knees and Working the Top of Thighs Back 3X

Plank Pose to Cobra Pose to a Wide Uttanasna taking the Heart Fwd 3X

Uttansana to Vira III Leg Prep to Straight Leg Lunge

Plank to Chattarunga to Cobra

Utthita Parsvakonasana – Stage one or Full Pose

Vinyasa

Second Side

Plank Down to Your Belly Eka Pada Bhekasana (also Ardha) ardha-bhekasanathumbnail.jpgto Child’s Pose

Agnistambasana – Fire Log Pose Pose of the God Agni (fire) img_2005.JPGimg_2004.JPG

Setubhanda – Bridge Pose

Supta Padangustasana

Supine Twist Easy Twist to Each Side

Knees to Chest

Savasana

Namaste!

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As we step into spring and move forward transitioning from the darker days to the lighter days see if you can find some personal time to honor your process, your body, your heart – basically your yoga. Notice what is coming to fruition and what still in a stage of evolution. My teachers have said to me in many ways that inside we all have potential that is like a bija (seed), which is filled with possibilities now take note of what the soil of your awareness is in which these seeds are being cultivated in.

After going through my own process of teaching for 5 years and becoming a certified Anusara teacher, I have learned that there is not just one way to do anything that there are many ways honoring our way of unfolding that works for each of us. When we give ourselves permission to be, to nurture, to see where we are in the process we are able to find ease on and off the mat.

Enjoy the beauty of spring and see in nature how each tree, bud and blade of grass expresses itself in its own way just as you do.

Check out the interview with Damona Resnick
and for a longer class about Spring check out Elsie from Elsie’s Yoga Class

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Sequence Level 2-3:

Sukhasana
Balasana – Extended Child Pose, Slow Transition to Downward Facing Dog
Down Dog Split – Squared Hips then take Knee to Chest and Extend Back
Plank Pose to Belly to Salambasana
Down Dog to Uttanasana – moving 1/2 fwd 3X
Urdvah Hastasana to Uttanasana
Straight Leg Lunge to Twist lunge-twist-variation-side-2thumbnail.jpg then Straighten Leg for Parvritta Trikonasana Variation
Vinyasa
Vira II to Reverse Warrior back through Vira II then Clasp Arms Behind

and Fold Fwd Ostrich Pose img_1769.JPG
Vinyasa
Uttanasana
Malasana – Garland Pose Take a Squat (pls place a blanket under heels if lifted)
Bakasana – Crane Pose (working core arms bent and straighten) bakasana.jpg
Uttansana
Urdvah Prasarita Eka Padasana standing-splitsthumbnail.jpg Standing Splits to Handstand
Uttanansa
Down Dog
Straight Leg Lunge with Shoulder under Knee deep-lunge-working-head-behind-the-knee-back-viewthumbnail.jpg
Parsvottonasa Variation with Back Heel Lifted
Uttansana
Eka Pada Koundinyasana II eka-pada-koundinyasana-ii.jpg
Balasana done Extended Childs Pose
Supta Padangustasana
Supine Twist – Grape Vine Legs
Core Work – Legs Lifted with Hands Behind Head then Lower
Knees to Chest
Savasana or Meditation

Namaste!

special thanks to elsie for her awesome pics… and to Robin from Inner Freedom

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Taking our seat is sacred and pivotal to set one’s intention while staying in our expanded heart. Asana, means posture as well as the posture of your heart (hrdyam). How we interact with ourselves and others is yoga while you read these next questions go into your heartspace and check in to see how are you aligning and keeping connection to the bigger heart that holds all of us. Please allow yourself to see how you keep connected to your heart (and disconnect) throughout your day while you interact with your life in every way – this is a great practice to learn how you align with yourself, others and the world.

PLEASE LISTEN AND SUBSCRIBE TO YOGA PEEPS – ENJOY MY INTERVIEW WITH LARA HEDIN

Focal Point: Where energy is gathered, moves into and moves out of in every pose. There are 3 focal points: the upper palette, bottom of the heart, core of the pelvis. Each point is the metaphor for the heart as the focal point changes in each pose.

Sequence : All Levels

Sukasana – Easy Pose to All 4’s then Downward Facing Dog

Down Dog Splits Lifting One Leg at a Time

Uttanasana – Standing fwd Bend

Then Take a Wider Stance with Hands Clasped Extended Over Your Head- Shoulder Opener

Tadasana – Mountain Pose

Urdvah Hastasana

Uttanasana – Extending fwd 4 times

Plank Pose – to Chattarunga – to Bhujangasana – Cobra Pose then Down Dog

Uttanasana to Urvah Hastasana

Surya Namaskar

Straight Leg Lunge to Crescent or Vira 1 – Warrior 1

Parvritta Parsvakonasana Variation with knee to floor with twist – Lift Leg Up if Possible pavrita-parsvakonasanathumbnail.jpg

Surya Namaskar

Down Dog to Straight Leg Lunge

From the Lunge Straighten to Parsvottanasna Variation parvottanasana-variationthumbnail.jpgand Bend 3X

Surya Namaskar

Down Dog

Pigeon Prep pigeon-prepthumbnail.jpg to Thigh Stretch

Down Dog

Vashistasana – vashi.jpgSide Plank Pose

Down Dog to Plank to Sphinx Pose

Salambasana Pose Variation 2x

Makrasana

Down Dog the hold ankle, calf or thigh for twist

Uttanasana

Supta Padangustasana

Meditation or Savasana

Namaste!

Special thanks to Elsie for Pics…

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Karma (Action) is a word some of us refer to everyday to explain a boomerang of events that happen from what we do. We may even see it when we are getting a cup of coffee/tea in the morning on the counter a “Good Karma” cup inviting up to leave a tip. I have read that most philosophical schools say that karma is action and from what we do there is a response to our choices, ramifications or reactions. But when I delved deeper, I learned about the Wheel of Karma talking about life which says that being in the body means you have more work to do that you didn’t do in the last life – I did not like this at all in some way it says that life is a punishment.

Today, I invite you to see how your life is a blessing and there is nothing to get out of but to go in and creatively step into your life, the world we want to live in by applying our intention with right action. I invite you to see that you did nothing wrong to be here but that the divine chose to be you and that you have the opportunity to enjoy being in this marvelous body.

Tantra offered me the perspective to see that we are not stuck in a yoga that is filled with dogma of what we have to do but that we choose what we do to create our life. Contemplate about life not being a set of rules to design your outcomes but that you can find your way to discover that many opportunities to change the way you are becoming even better using right action to live more fully on and off your mat.

Sanskrit: Dharma: personal duty or the architecture of what is (Buddha taught it as truth), Seva: selfless service, Biga: seed
Sequence Level 1:

Balasana – Child’s Pose

All 4’s to Cat/Cow Pose

Down Dog

Straight leg lunge to Crescent Pose Prep

Plank to Salabasana then Cobra – Bhujangasana/Upward Facing Dog

Uttanasana up to Tadasana

Uttanasna to Crescent Pose

Vinyasa

Virabhadrasana II – Warrior II then to

Ostrich pose w/hands clasped behind back img_1769.JPG

Vinyasa

Uttitha Parsvakonasana – Extended Side Angle

Down Dog to Uttanasana to Samasthiti

Adho Mukha Vrksasana – Handstand tn-4.jpgtn-1.jpgtn-2.jpg

Down Dog to Trikonasana

Parsvottonasana

Down Dog

Virabhadrasana 1 – Warrior I to

Parvritta Parsvakonasana – Twisted Side Angel Pose

Downward Facing Dog

Pigeon Prep with Thigh Stretch

Agnistambasana – Fire Log Pose img_2005.JPG sweet elsieimg_2004.JPG (sickled foot)

Purvottanasana – Table Top Pose 2X

Wild Thing Pose – tn-3.jpg

Setubhanda – Bridge Pose or Urdvah Dhanurasana – Upward Facing Bow(pics on the way with blanket)

Sukhasana Twist – Easy Seated Pose with Twist

Janu Sirsasana – Head to Knee

Agnistambasana – Fire Log

Balasana – Childs Pose

Savasana – Corpse

Namaste!

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The yoga of Patanjali offers us Yoga Sutras including the 8 limbs of yoga. Within these 8 limbs are the Yamas (social interaction with others) and Niyamas (interaction we have with ourselves). There are 5 Yamas and 5 Niyamas making them kinda like the 10 commandments of yoga. For this class I focused on 3 of the Niyamas – Tapas (effort), Svadhyaya (self-study) , and Ishvara Pranidhana (surrender to the divine). In life we mostly do, effort and forget to feel the connection to something bigger but when we take time to reflect or study we can see where we are with both. In yoga effort is important to get to the mat keep your arms strong in down dog but to leave space to soften even surrender to this greater energy. Through self-study on and off the mat using scriptures or any books that take you deeper one can see there tendency and make a choice to see balance of these actions.

Links: NYC – Vira Yoga , Elsie’s Yoga Kula, The Spiritual Tourist by Mick Brown

Sanskrit: Chin mudra or Om mudra

Sequence Level 2 :

Downward facing dog with split and twist

Straight leg lunge

Down Dog

Uttanasana

Urdvah Hastasana

Shoulder opener hands clasped behind back then fold fwd to Uttanasana

Plank to Vinyasa

Crescent Pose

Vinyasa

Utthita Parsvakonasana – Stage one elbow on knee , full pose hand to floor outside bent leg  or bounded variation-img_1954.JPG

Vinyasa going thru Chattarunga back through to Down Dog

Trikonasana

Prasarita Padottonasana – hands clasped

Uttanasana

Malasana – (garland) to Bakasana – crane also known as crow bakasana.jpg

then back to Malasana

Uttanasana

Samasthiti

Vinyasa

Plank to Vashistasana – vashi.JPG

Down Dog

Parsvottonasana to Parvritta Parsvottonasana (w/blocks or not)

Down Dog

Vashistasana – second stage leg lifted or with tree pose legs- vashistg2.jpg

Down Dog

Eka Pada Rajakapostasana – pigeon prep then to a Twisted variation img_1793.JPG

Down Dog

Anjanasana Thigh Stretch – img_1956.JPG

Setubhanda – bridge pose

Urdvah Dhanurasana 2X

Supine Twist with cactus arms – jatha.JPG

Baddha Konasana

Trianga Mukha Paschimottonasana

Sukasana

Meditation

Savasana

Namaste!

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Being responsible and taking care of our bills, our car, our bodies is part of yoga and action. If we ignore what we have to do then when we want to experience other delights in life there can be difficulty and even a disconnect without the foundation being cared for. Nitya karma is exactly that keeping all the ducks in a row, being accountable which the universe does all the time. Kaamya karma is where we play with what we want to do (desire) within the support of these boundaries. One is stability which offers freedom to express as the other opens us to explore the wonders of life with its duties and desires.
Traditionally the definition can be read through these links: Nitya Karmas and Kaamya Karmas.

How I am using these words is in relation to our everyday life outside of Hindu life which translates quite nicely. This was how I was taught by my teacher, Dr. Douglas Brooks.

Links: Elsie’s Yoga Kula , High Road Tee’s (in photos) , Yoga Chocolate

My puppy Mala – img_1757.JPG

Sanskrit: Karma – action , Prana – life force

Sequence Level 2:

Downward Facing Dog

Downward Facing Dog Splits

Uttanasana

Ardha Uttananasana

Sun Salutations also known as Vinyasa

Crescent Pose

Vinyasa

Utthita Parsvakonasana

Vinyasa

Ardha Chandrasana to Trikonasana

Prasarita Padottonasana with Clasped Hands Behind You into a Twist to Each Side

Uttanasana

Pada Hastasana – Hands Feet Pose

Hasta Padangustasana padagusprep.JPGpadagusprep.JPGpadagus.JPG

Uttasana

Samasthiti

L-Pose at the Wall –

img_1951.JPGimg_1952.JPGimg_1953.JPG

Balasana – Childs Pose

Baddha Parsavakonasana – Bound Extended Side Angle Poseimg_1954.JPGimg_1955.JPG

Downward Facing Dog

Eka Pada Rajakapotasana Prep – Pigeon Prep

Downward Facing Dog

Anjaneasana Thigh Stretch – Low Lunge with Thigh Stretch img_1956.JPG

Dhanurasana 2X – Bow Pose

Parsva Dhanurasana

Parvritta Balasana – Twisted Childs Pose img_1957.JPG

Extended Childs Pose

Navasana – Boat Pose –

img_1959.JPGimg_1960.JPGimg_1963.JPG

Ardha Navasana – 1/2 Boat Poseimg_1962.JPG

Setubhanda – Bridge Pose

Supta Padangustasana

Meditation

Savasana

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Happy New Year! With 06 behind us and now 007 in front of us we are standing facing the unknown. We take what we know (our habits, fears, loves, patterns) into the new year hoping to do things better or differently. Samskara’s are patterns/imprints that you are born with, impressions you created and show up like groves in a record playing again and again. It’s up to us to step into the yoga and make better choices through contrast while we apply our willingness to be better on our mats and off the mats. We explore how we move and take ourselves out of the comfort zone to the unknown creating the known in a new way.

THIS EPISODE IS POWERED by Liquid OM lo_sticker.jpg

Anusara Termonology

Please watch this for an audio explaining the 5 Principles Of Alignment

  • Muscle Energy – An embrace of the skin to muscle, muscle to bone. We hug into the midline creating stability honoring ourselves and keeping the body safely engaged.
  • Inner Spiral – A spiral flow of energy that begins at the center arch of the foot and moves up the leg taking the thighs back and widening them. Third component is broadening which makes more space.
  • Organic Energy – From the core we extend and expand lengthening the bones without loosing the muscle engergy
  • Calf Loop – Energy flows from the back of the ankle up the calf muscle and goes fwd to front of down to the front of the ankle and back through

Sanskrit: Anajali – offering Svadhyaya – self study

Sequence Level 1-2:

Sukhasana – Easy Posture

Tadasana – Mountain

Urdvah Hastasana – Upward Stretching of Hands

Uttanasana – Standing Fwd Bend
Lunge with hands inside the foot back leg stays lifted if not able to lower knee to floor

Downdog to Vinyasa = Plank Pose – Chattarungadandasana – Cobra- Downdog

Uttanasana

Tadasana

Vinyasa with Cobra /Upward Facing Dog

Crescent Pose Then to a Twist Variation of Parvritta Parsvakonasana – Revolved Extended Side Angle

Vinyasa

Utthita Parsvakonasana – Extended Side Angle

Utthita Trikonasana – Triangle

Ardha Chandrasana – Half Moon

Parvritta Ardha Chandrasana – Twiste/Revolved Half Moon

Uttanasana

Adho Mukha Vrksasana – Handstand

Uttanasana or Balasana – Child Pose

Standing Hip Opener – img_1922.JPG img_1921.JPG

Eka Pada Galavasana – Stage One img_1924.JPG img_1926.JPG Stage Two

Down Dog

Uttanasana

2nd Side

Eka Pada Rajakapotasana – Pigeon Prep

Then to Thigh Stretch img_1927.JPG

Down Dog

Anjaneasana – Backbend Lunge

Down Dog

Ustrasana – Stage One img_1928.JPG img_1929.JPG Stage Two

Setubandha – Bridge Pose

Urdvah Danurasana -Upward Facing Bow

Supta Padangustasana with Leg Out to Side and Twist Across Body

Knees to Chest

Savasana

Namaste!

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Courage is a quality of mind & heart that all of us have or are not sure how to dive in and apply in our lives. Fear becomes the great holder of this energy bravery ushers us through it. The root of the word courage is ifrom the french word Coeur meaning heart. It takes courage of the heart to go deeper into the questions of who you are and who you want to be in the world.

I have looked back on this year to see the many things of have done for the first time – all which took my focus and energy to find my endless wellspring of strength & courage. After we take steps into the unknown, we take steps into a pool of fear, we take steps into our heart which allows us to grow and become the person we choose to be. Always remember YOU are NOT ALONE!!! Many have walked the path you have and if that confronts you use this as the fuel for 2007 to do new poses, make new friends, or perhaps forgive that one person you haven’t yet.

Remember these are suggestions & you are not obligated by any means as you are FREE to choose..

I chose to stay on the floor for the most part in seated poses to take us in out and twisted around all to find where this courage you have lies. Appreciate what you did this year, revel in that and now there is an even stronger base to step into the fire to transform, evolve and enjoy the life you desire to live.

Meet the Yogi’s you are practicing with Gio & Christine img_1795.JPGLOVE YOU GUYS!

Sequence: Level 1/2

Sukhasana – Easy Posture

Balasana – Extended Childs Pose w/ Arms Overhead

All 4’s – Hands and Knees

Adho Mukha Svanasana – Downward Dog

Uttanasana – Standing Fwd Bend

Straight Leg Lunge

Adho Mukha Svanasana – Downward Dog

Uttanasa with Hands Clasped Behind the Back – Knuckles Facing Up

Down Dog

Balasana – childs pose

Dandasana – Staff Pose

Janu Sirsasana – Head to Knee Pose

Bhaddha Konasana – Restrained Cobblers Pose (this is how indian cobblers sit)

Parsva Uptavista Konasana – Side (torso over leg) Wide Angle Pose

Uptavista Konasana – Wide Angle Pose

Bhaddha Konasana

Sukhasana with a Twist

Down Dog

Eka Pada Rajakapotasana Prep – Pigeon Prep
Eka Pada Rajakapotasana Prep w/ prayer twist img_1793.JPG

Balasana – Childs Pose

All 4’s Knees Crossed In Front Prep for Gomukhasana- img_1790.JPG

Gomukhasana – Cow Faced Pose img_1791.JPG

Gomukhasana – With a Twist Opposite Elbow to Knee

Paschimottanasana – Seated Fwd Bend

Ardha Paschimottasana – Seated Fwd Bend with Tree Pose Leg

Krounchasana – Heron (the bird)

Triangamukhaipada Gomukhasana -One Leg in Gomukha other Extended out
On Back Knees to Chest

Supta Padangusthasana – Supine

Supta Padangustasana w/Leg Out to Side and Across Body in a Twist

Knees To Chest

Supta Baddha Konasana – Supine Cobblers Pose

Savasana

Namaste!

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Just Breathe… Simple huh? We do it unconsciously more than consciously and even if we forget to breathe it happens without thinking about it as long as we are alive. If you hold your breath you will pass out then She (the goddess) will breathe you. Once I understood how the rhythm of my breath moved within my body my practice deepened & expanded. I became more connected and in touch with how I felt, connected to others and most importantly my body finding ease. Breathing is simple yet complex at times but always there to guide us when we focus our awareness on its flow.

note: you may hear more of my breath with a new mic – thank you Gayle

In this episode I mention a Tantric way of looking at the breath in the form of the goddess/universe and you are co-participating with her as you inhale and exhale. WOW – is right that was my response until I went deeper and actually found comfort in the thought and reality of it.

  • I must thank my sweet teacher who poetically taught me this beautiful teaching of breath. (Douglas Brooks is my teacher of Rajanka Tantra) Soon he will have a book out titled Rajanaka Heart.

Sanskrit Vocabulary: Shakti – divine feminine /expression Prana – Life force

Muscle Energy described on Vira Yoga’s Site (nyc studio) Anusara Yoga in Wikipedia

COOL INFO: Did you know that dolphins choose to breathe and never sleep… they are always in the moment of the breath perhaps they are the goddess consciously breathing us?

Source – National Geographic Channel Dolphins have conscious breath… always breathing by choice.. always doing yoga…

Sequence: Level 1

Adho Mukha Svanasana – Downward Facing Dog

Wide Legged Uttanasana – Standing Fwd Bend

Urdvah Hastasana in Tadasana – Arms Overhead

Plank Pose

Chatarunga Dandanasana

Down Dog 5 Breaths

Uttanasana – Samastithi – Urdvah Hastasana

Straight Leg Lunge

Down Dog – Uttanasana – Urdvah Hastasana

Crescent Pose then Twist to Variation of Parsvakonasana

Vinyasa (Plank Pose, Cobra, Downdog)

Utthita Parsvakonasana – Extended Side Angle Pose

Vinyasa – Down Dog

Balasana – Childs Pose Extended Arms

All Fours Hands and Knees

Down Dog

Virabhadrasana II – Warrior II

Utthita Trikonasana – Triangle Pose

Prasarita Paddotanasana with Hands Clasped Behind the Back

Samasthiti

2 Adho Mukha Vrksasana – Handstand 2X

Balasana – Childs Pose

Vrksasana – Tree Pose arms float up and down then a twist (hug to midline)

Urdvah Hastasana in Tadasana

Uttanasana

Kneeling Thigh Stretch

Down Dog

Eka Pada Rajakapotasana Prep – Pigeon Prep

Down Dog

Dhanurasana – Bow Pose 2X

Parsva Dhanurasana – Bow Pose on The Side

Down Dog

Parsvottanasana

Uttanasana

Janu Sirsasana

Paschimottanasana

Savasana

Namaste!

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