New Workout Week!

19 May

Exciting news: I’m subbing YOGA this week! My first time teaching yoga. Here’s what I have planned (Tuesday):

Theme (this is a little self serving because of the shoulder issues I have had) Fancy Tape IMG_0896 IMG_0895

LIBERATION of the shoulders . . .

Opening: seated in easy pose, inhale and lift shoulders, exhale and lower. we’ll move arms in various ways, concentrating on movement of shoulders and arms, easy pose with shoulder release (arm crossed in front of body), easy pose forward fold, ending with seated side bends (about 15 breaths here)

Dynamic Warm up: move to cat/cow about 15 breaths, down dog to knees 5x, 1/2 sun salutation 3x, sun salutation A 3x, sun salutation B 4x (we’ll do each one slow 1-2x then with breath 1-2x) — I will also play this by ear depending on who is there. If it’s all newbies, for ex, we’ll just do 1/2 sun salutation 8x or something

Active Poses: 5-10 breaths each pose

  • tadasana
  • warrior I (R)
  • bowing warrior (R)
  • return to mt/tadasana
  • warrior I (L)
  • bowing warrior (L)
  • return to mt/tadasana
  • inhale upward salute, exhale forward fold, inhale 1/2 fold, exhale hover, inhale up dog/cobra, exhale rest down dog 10 breaths

from down dog:

  • plank
  • cobra
  • locust
  • extended child’s pose
  • push up to all 4’s and into down dog for rest 10 breaths, forward to plank and repeat series

from down dog hop or step to mt pose. easy breath – inhale upward salute, exhale forward fold, inhale 1/2 fold, exhale hover, inhale up dog/cobra, exhale rest down dog 10 breaths

  • hop or step to mt/tadasana
  • eagle (just arms/R)
  • warrior II (R)
  • reverse warrior (R)
  • hover – up dog – down dog
  • hop or step to mt/tadasana
  • eagle (just arms/L)
  • warrior II (L)
  • reverse warrior (L)
  • hover – up dog – down dog

from down dog come to easy pose and rest 10 breaths

  • reverse plank
  • bridge
  • one leg bridge (R)
  • reverse plank
  • bridge
  • one leg bridge (L)

*relax between each pose 5-10 breaths)

after final one leg bridge, relax and turn to lying twist for 10 breaths each side

savasana — repeat theme of LIBERATION and talk about letting go of externally imposed rules that don’t make sense 🙂

playlist will include everything from Earth to OM to Lady Gaga. 🙂

 

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