Pose
Hanumanasana
Actions Leading Light Yoga 1. Focus students in on neutral pelvis 2. Speak to full body expression as an 60 min class access to freedom 3. Speak to a time when stretching to your edges gave you the experience of freedom in what seemed like a confining situation
Integrating poses // 3 minutes
Child’s pose, downward facing dog, downward facing dog with a single leg lift each side, Ragdoll pose, extended mountain post
Sun Salutations // 12 - 15 minutes
5 x Sun A and 5x Sun B // 1 x breath in the downward facing dogs 3-legged dog, Side plank - repeat on other side
Standing poses (strengthening) // 8 minutes
crescent lunge, crescent twist, warrior two, extended side angle – repeat on other side. chair pose with a twist to the right, standing split with left leg up, forward fold – repeat on other side.
Balancing poses // 5 minutes
crow, eagle pose 2x, king dancer’s pose w/ strap 2x (each side), tree pose (each side)
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Balancing // 5 minutes // 10 poses Standing poses (lengthening) // 5 minute Triangle pose, side-facing wide-legged forward fold, Hanumanasana (Take some time to , twisting Hanumanasana
Backbends // 5 minutes bridge, wheel 6x, supine butterfly, dead bug pose
Core strengthening poses // 2 minutes
scissor legs, Yogi bicycles, boat Pose
Hip openers // 5 minutes
half pigeon, double pigeon (each side), frog pose
Forward Folds // 3 minutes
janu sirsasana (each side), seated forward fold, reverse table, fish pose
Inversions // 4 min
standing split to handstand, child's pose, supine twist
Rest // 5 minutes
Copyright Ó 2020 Leading Light yoga