Intro Sequences

Week 1 – Forward Bending with a focus on hamstrings and feet 

• Easy Pose / Simple seated posture, legs crossed

• Table Top  / 4 limbs on Mat with level hips

• Balance challenge from table top / Opposing Arm and Leg

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

• Mountain Pose

• Foot Massage with tennis ball

• Mountain Pose once again

• Forward Fold / Lengthen spine and hamstrings

• Wide-Legged Forward Fold / Lengthen spine and hamstrings

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

Week 2 – Standing Poses using wall and a chair

• Mountain Pose with a block

• 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)

• Savasana using a chair to integrate the work of the practice

Week 3 – Standing & Balance Poses

• Tennis ball foot massage

• Urdhva Hastasana (Arms Lifted Pose), Clasp Hands

• 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

• Bridge pose w/block

• Savasana using a chair to integrate the work of the practice

Week 4 – Seated & Forward Bending Poses

• Easy Pose (Sukhasana)

• Bound Ankle Pose (Baddha Konasana)

• Table Top, Opposing arm and leg

• Figure Four Stretch

• Ardha Halasana (lying down with legs vertical, core engaged)

• Hamstring Stretch with feet on wall and a strap

• Half and Full forward fold using blocks

• Pyramid pose using blocks

• Dandasana w/head supported and reaching w/belt towards feet

• Savasana or corpse pose

Week 5 – Back Bending Poses

• Fish Pose – Matsya (fish) and Asana (pose), representing a deep chest and heart opener that resembles a fish floating in water

  • Lying on top of a bolster

  • Using two blocks

• Belt exercise for the upper back

• Urdhva Hastasana (Arms Lifted Pose), Clasp Hands

• Triangle

• Warrior 2

• Warrior 1

• Wall Sit, Chair Pose (against the wall) w/slant board

• Downward-facing dog (w/belt)

• Savasana