Sequence for the week ending 1/17/21

The focus of this week’s sequence is balance! Have fun!

Sit in a simple cross legged pose
One hands and knees, press shins down, engage abdominals and lift right leg/left hand. Switch to left leg/right hand. Repeat.
Adho Mukha svanasana (downward facing dog) – lift one leg, then the other. Shift to plank, lift one foot, then the other
Tadasana- with blocks to the left and right, step up with one foot on the block. Do this by pressing the heel into the block and ENGAGE the outer upper thigh muscle
Parighasana – Gate pose. Bent knee, straight leg
Vrksasana – Tree pose – with bent knee pressing into the wall, facing the wall, back to the wall, in the middle of the room
Ardha Chandrasana – half moon pose – with chair, at wall, in the middle of the room
Virabhadrasana 3 – Warrior three – with hands on the seat of the chair
Sirsasana – headstand for the intermediate class
Salamba Sarvangasana – Niralamba for the intermediate class
Chair bharadvajasana and forward bend

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