c l a s a number TWO~ and some shoulder opening tips!

hello ladies!

thank you for another blast of a class this sunday! it was a true treat to see so many familiar faces!

i hope that you got whatever you wished to order up from the yoga menu at class...whether it was the stretching of shoulders or the releasing of the low back...

i'm including below some of the sequence that targets those nasty shoulders that piper was complaining about...such a common area of tightness!

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integrated into a sun B flow:

start in chair pose (three breaths)
forward fold (exhale)
half-lift (inhale)
step or jump to plank/low push up (exhale)
cobra/up dog (inhale)
down dog (exhale)
right leg lifts (inhale)
low lunge (exhale)
warrior I (inhale)-- remember; back heel DOWN in this pose; hips in line, square to
the front of the mat
warrior II (exhale)
peaceful warrior (inhale)-- tip backward
extended side angle (exhale) elbow to knee @90 degrees
warrior I (inhale)
devotional warrior (exhale) clasp hands behind the back, inhale up first, then bow
head to the inside of the front foot, lifting arms back and up,
trying to keep the palms together; hold for several breaths
warrior I (inhale)
transition to high to low push-up (exhale)
up dog (inhale)
down dog (exhale)

REPEAT ON OPPOSITE SIDE

From final down dog, transition into

STANDING STRADDLE (prasarita)

feet wide and paralleled to one another, toes toward the long side of the mat; legs straight; start standing upright; interlace fingers behind the back; stretch up with an inhale, and then fold forward slowly with an exhale; bring the clasped hands as high over the head as possible; try to keep palms together; take several breaths here before inhaling up slowly and releasing the hands....

these interlaced hand positions will open up tight areas in the NECK and SHOULDERS as well as the upper back!be sure to use your BREATH to take you into these with more depth!

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have a beautiful week, amazing ladies! looking forward to our next practice!

xoxo