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

    Recovery: Lay on stomach, right cheek on ground, bend left leg so knee is out on the floor (like half frog; legs will make an "h" on the ground), hold 30 seconds, repeat on other side

Child's pose 30 seconds

Fire log pose

    Hold fire log, then fold forward and hold

Gentle bridges with the breath

Reclining twists

Legs up the wall or normal savasana