Sequence for the week ending 7/18/2021

Sit in virasana – twist right and left
Adho mukha svanasana – bend left knee slightly/sink right heel. Switch
Lift right leg, lift left leg. Plank, lift right leg, lift left leg
Abdominal actions (lift pelvic floor, draw abdomin in with a visualization of moving hipbone to hipbone) while on back, knees bent feet on floor. Lift one foot just enough to slip a piece of paper underneath.
Abdominal actions – lift head and shoulders off floor and reach right hand to tap right shin, left had to tap left shin. Go back and forth 20 times
Paripurna Navasana
Sit on chair with hands in the air. Stand up from chair with hands in the air. Do it again with the shins crossed.
Vinyasa – tadasana, uttanasana, malasana, paripurna navasana, malassana, uttanasana, tadasana to the chair. Then to three blankets, two blankets, one blanket, floor.
Virabhadrasana 1
Adha Chandrasana
Salamba sarvangasana

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