Intro Sequences

Week 1 – Forward Bending 

• Easy Pose / Simple seated posture, legs crossed

• Reclined extended Hand to Big Toe / With strap to stretch hamstrings

• Table Top  / 4 limbs on Mat with level hips

• Balance challenge from table top / Opposing Arm and Leg

• Mountain Pose

• Forward Fold / Lengthen spine and hamstrings

• Child’s Pose

• Pyramid Pose

• Savasana / Corpse or Resting Pose to integrate the work of the practice

  Week 2 – Standing Poses

• Urdhva Hastasana (Arms Lifted Pose), Clasp Hands

• Extended Hands and Feet

• Triangle

• Warrior 2

• Extended Side Angle (arm on inside of ankle)

• Half forward fold (concave back, hands on hips)

• Full forward fold (hands down, head down)

• Dandasana (seated fold, with strap)

• Legs Up the Wall 

  Week 3 – Standing & Balance Poses

• Urdhva Hastasana (Arms Lifted Pose)

• Tree Pose (Using wall for support)

• Extended Hands and Feet

• Triangle

• Warrior 2

• Extended Side Angle (arm on inside of ankle)

• Warrior 1

• Chair Pose w/chair for mental memory

• Half forward fold w/chair

• Full forward fold w/chair

• Full forward fold grab elbows w/chair

• Bridge pose w/block

• Savasana