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: 

    Mt > FF > Low lunge (knee stays up) > Low twist > High twist > heel down for Warrior I > WII > Side Angle > WII > WI > hands down either side of foot, shorten the stance by one foot > Pyramid Pose > Revolved Triangle > FF > Mt

Flow #2:

    Mt > FF > WII > Side Angle > Triangle > 1/2 Moon (use a wall for support if available)

Flow #3:

    Mt > FF > WI > Pyramid > Revolved triangle > Revolved 1/2 Moon

Bridge

    x3, option to do wheel

Reclining twists (hold for 1 minute each side)

Savasana