Create Space

Upa focus: Inner spiral. In. Back. Wide. 

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