Community + Wellness/ North Florida Beginner Class Homework Week 7

Ardha Chandrasana Jump the legs apart and “Half Moon Pose” come to triangle Pose (Utthita ) then Hold for 30 seconds to 1 min 2x bend front leg knee and reach the hand on a block well in front of the foot and on small toe side. Straighten the front leg and lift the top leg. Lift both thighs to lift knee caps, lift the inner legs and move the top leg back as the chest turns to the side. Salamba Measure the length of the “Supported All Limbs Pose or legs from wall to support. Shoulder Stand” Place enough support under shoulders (three Hold for 1- 2 minutes per capacity blankets). Catch the hands on your mat and roll outer shoulders down so you come to the back of the shoulders. Swing the legs to the wall. Press outer shoulders down and lift trunk up by pushing thighs up to ceiling. Lift one leg up, extend inner leg up. Switch legs and roll down looking at wall. Sit on the floor with some “Intense Stretch of West Pose” support under buttocks. Stretch the legs forward and press thighs to floor. Hold for 2 mins Open soles of the feet as if you are standing on the floor and extend the inner legs to inner heels as the outer feet pull to outer hips. Lift chest, come

forward to chair to rest forehead. Quiet thoughts, breath smooth and steady. Not for duplication- property of Community Yoga and Iyengar Yoga North Florida