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"Health begins with firmness in the body, deepens to emotional stability, then leads to intellectual clarity, wisdom and finally the unveiling of the soul." ~ B.K.S. Iyengar
This one-hour wish flow will unlock your shoulders, mobilize your spine and melt your hips like butter! Warm up with a few minutes of breathwork inhaling and exhaling to the count of 4. We then will start to activate the spine by using gentle somatic movements - this addresses the red light and green light reflexes. Moving through a modified Sun Salutation A & B we incorporate shoulder and openers to the classic sequences. Our peak pose in the class is Bridge Pose - Setu Bandha Sarvangasana followed by a glorious meltdown to open your entire lower body.
Props Needed: 2 Blocks
Warm Up
Breath work Inhale 4 Exhale 4
Somatic Movement - Seated Arch and Flatten
Cat/Cow - Marjaryasana - Bitilasana
Downward Facing Dog - Adho Muka Svanasa
Forward Fold - Uttanasana
Tadasana - Mountain Pose
Forward Fold - Uttanasana
Half-Lift - Ardha Uttanasana
Forward Fold - Uttanasana
Wave 1
Low Lunge - Anjaneyasana with Tricep Release
Cow - Bitalasana
Chest & Chin - Ashtanga Namaskara
Cobra - Bujangasana with Shoulder Openers
Downward Facing Dog - Adho Muka Svanasa
Three Legged Downward Dog - Tri Pada Adho Mukha Svanasana with Abdominal Work
Revolved Lunge - Parivrtta anjaneyasana with pulsing
Wave 2
Airplane Pose - Dekasana
Warrior 2 - Virabhadrasana B - with Somatic Pandiculation
Reverse Warrior - Viparita Virabhadrasana
Triangle - Trikonasana
Standing Splits - Urdhva Prasarita Eka Padasana
Forward fold with Crossed Ankles - Ustrasana
Side Bend - Parsva Urdhva Hastasana
Wave 3
Utkatasana - Chair Pose
Bridge Pose - Setu Bandha Sarvangasana
Upward Facing Bow - Urdva Dhanurasana
Reclined Butterfly - Supta Baddha Konasana
Cool Down
Reclined Hamstring Stretch - Supta Padangusthasana
Half Happy Baby - Ardha Ananda Balasana
Thread the Needle - Supta Kapotasana
Spinal Twist with Eagle Variation - Supta Parivrtta Garudasana
Corpse Pose - Shavasana
https://www.youtube.com/watch?v=EexLgsH1_BQ