Easy-Print Class Notes from Yoga Teacher Central Beginner Yin/Yang Class Beg 60-min Based on sequence by Sarah Powers, Insight Yoga "Go deep inside yourself in Child’s pose… and get a sense of being in utero – cocooned within the womb BALASANA like an unborn baby. That sense of 1. safety and deep nurturing can be MARJARYASANA very healing if you allow yourself to sink softly into it. As an unborn baby you had nothing to do and nowhere to be." - Kathy Kruger Anjaneyasana stretches the psoas muscle, which runs from the middle ANJANEYASANA of the spine to the inner thigh and is - Hands on floor or blocks shortened by long periods of sitting. 2. This very deep core muscle is ANJANEYASANA strongly related to the fight-or-flight - Arms Up response, which is stimulated by stress. ADHO MUKHA SVANASANA BALASANA 3. OPPOSITE LIMB EXTENSION - Knee to nose & then extending leg with arched back BALASANA In Salabhasana, bring thoracic spine 4. SALABHASANA B toward heart. Root shoulder blades down. APANASANA CORE-STRENGTHENING EXERCISES 5. - Elbow to opposite knee SETU BANDHASANA APANASANA In Eye of the Needle Pose, if shoulders lift off floor and upper back rounds, use strap. Keep sacrum 6. SUCIRANDHRASANA grounded evenly on the floor. Can draw left leg in toward left shoulder and/or, press right knee away and draw low back down to floor. powered by sequencewiz.com Easy-Print Class Notes from Yoga Teacher Central Beginner Yin/Yang Class Beg 60-min 7. RECLINED TWIST ANANDA BALASANA "Every pose you ever master you’re going to lose. Except one: 8. APANASANA Savasana. That’s the pose to master." – Leslie Kaminoff SAVASANA powered by sequencewiz.com.