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Monday Yoga (outdoors!) Easy resting     hug knee, extend foot and stretch hamstring, ankle rolls, figure 4 Bound angle with cactus arms     Hold for 1 minute Roll back and forward, coming to standing Standing:     Crescent moons     Back bend     FF Mt > Chair > Mt breathwork:     Inhale tall     Exhale chair     Inhale energetically burst up to Mt     Exhale clasp hands behind     Inhale lengthen arms     Exhale fold forward     Inhale release hands     Exhale return to chair     Repeat 2 more times Crescent lunge     Inhale lift arms up slowly, exhale them down (x3)     Outer hip stretch (3 breaths) Triangle pose Pyramid pose Flow #1:     Crescent lunge > WI > Pyramid > WII > Standing Splits > (optional crow) > FF > Mt Flow #2:     WII > Side Angle ...
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Wednesday Yoga (restorative) Seated meditation (2 minutes)     Arm stretches, neck stretches, gentle twist, side stretch Figure 4 seated stretch with ankle roles (count 10 slow ankle rolls in each direction, each side) Bound Angle Cat-cows     Child's pose Core work:     Table top - opposite arm and leg lifts     Table top - same arm and leg lifts (setup: standing leg sends foot out a few inches, stack hip over hip, then stack shoulder over shoulder, gazing at the floor until you find your balance) Low lunge     Baby back bend (hold 3 breaths)     Twist (hold 3 breaths) Low lunge (deeper)     Back bend (hold 8 breaths)     Twist (hold 8 breaths) Down dog    DD > Plank > Slowly lower to floor > Baby Cobra > Full Cobra Back work:     Locust 1: Arms by side     Locust 2: Arms out in front     Bow pose     ...
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Monday Yoga Easy resting, clasp elbows with arms up over head     Reach arms long, reach to side     Windshield wiper the legs     Hug knees, roll to seated Inhale lift arms > exhale hand to opposite knee and twist Clasp hands behind back, FF over legs Bound Angle FF Seated FF Chaild's Pose > Cat-Cow > Child's > DD > Plank hold (10 seconds) > 3 push-ups Optional: rest in child's pose between push-ups and side planks Plank > Side Plank > FF > Mt Easy Flow:     Mt > FF > Low lunch, knee down > Runner's stretch w/ twists         Twist #1 (low): Right leg forward, hands on either side of foot. Plant left hand, lift right hand into air, stacking shoulder over shoulder.          Twist # 2 (high): High lunge, left hand on right knee and reach right hand back (twist) OR left elbow to outside of right knee, prayer hands Regular flow:  ...
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Several Standing Balances

Monday Yoga Easy resting pose > Easy bridge > resting     Add arms > bridge > resting     Bridge leg lift + ankle rolls Windshield wiper the legs     Bound Angle     Figure 4 stretch Roll to seated, breathe and lengthen the spine     Seated FF > wide-legged FF     Knee to Nose Pose > Star Gazer Child's Pose > DD > FF > Mt Easy flow:    Mt > FF > Plank w/ knees down > Baby cobra > Child's pose > DD > FF > Mt Normal flow     Sun Salutation A (x2) Standing Balances     Tree pose, Figure 4, Dancer Flow to Side Plank     Option to turn into "Side tree" or "Fallen Tree" Warriors:     Mt > Warrior I + Baby back bend     Warrior II + foot focus, hold and ground, breath and move deeper into the pose     WIII > balance, grounding, focus FF > rag doll (recovery) Pigeon Pose ...
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