Yoga
Ms. Marjorie Metcalf, LCSW
Start by
Intention
Today choose to focus on creating positive energy around you.rr
Cow Pose
Draw your shoulders back and lift your chest
Gaze toward the sky
Cat Pose
Tuck your chin and your tailbone
Curve your spine
Table Top
Awkward Airplane
Left palm down, spread your fingers
Left foot stretched out
Right hand stretched out
Flat Top
Lift your knees 3 inches of the ground and hold for 30 seconds
Sun A Salutation
4x’s
Chair Pose, forward fold, half way lift, high plank, chaturanga, baby cobra, downward dog, hop or step to the front of the mat.
Today we will do 1-6 Poses
Horse Pose
Stepping your feet out wide, turn your toes out and your heels inward
Bend your knees to stack them over your ankles
Keep your spine long and shoulders relaxed
Draw your low belly in and up
Tree Pose and Eagle Pose
Tree Pose
Place your foot on your shine or your knee but avoid placing it on your knee
Eagle Pose
Ground through your base foot
Lift your other knee and wrap it over your standing thigh and possibly behind your calf
Lord of the Dance Pose
Natarajasana
Starting from standing on the right leg, bend your left knee and grab your foot from the inside with your left hand
Draw both knees back together
Reach your right arm forward
Boat Pose
Sit lightly on your sit bones
Lengthen your spine while allowing your shoulders to soften
Engage your core
Reach your arms forward
Savasana
5x2=10
Breathing
Strategy
Intention
Namaste