Heart quality: spaciousness
Theme: create space for yourself. In a moment, day, between a negative emotion or situation
Warm up:
Table
Cat cow
In:
Table shalabasana
3 leg ans
Parsvot pivot back heal in back and wide until the outer edge of the food is in the floor (pinky to firing into the floor)
Back:
Hrl
Lunge hands on front thigh - w2
Wide:
Table isometrically pull knees away from each other to widen thighs
Parsvak prep fingertips on floor inside of front foot settle into back foot and draw foot isometrically toward front foot to provide resistance to broaden the the wide
In back and wide:
3 leg AMS
W2
Mod. Parsvak
Parsvak
Pigeon
L.l quad
Trikonasana
Half moon
Standing pigeon
Urdhva prasarita eka padasana (I don't like saying the English name "standing splits" because it's intimating)
Dolphin- pincha
Handstand
Uttanasana
W1
W1
Bridge
Bridge top leg in pigeon
Bridge or urdhva eka pada
Cool down:
Supta root femurs
Twist
Symmetrical pose
Shavasana
Meditation
