Standing Half Forward Down Dog With Split opposite leg extended Forward Bend full Warrior I Warrior II Front Lunge to Gecko Adductor stretch Gecko to an Extended Triangle Front Lunge to an Opposite Gecko ID: 1020127
Download Presentation The PPT/PDF document "Down Dog Down Dog With Split" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
1. Down Dog
2. Down Dog With Split
3. Standing Half Forward
4. Down Dog With Split opposite leg extended
5. Forward Bend (full)
6. Warrior I
7. Warrior II
8. Front Lunge to Gecko / Adductor stretch
9. Gecko to an Extended Triangle
10. Front Lunge to an Opposite Gecko
11. Gecko to an Extended Triangle
12. Mountain PoseStand Tall with feet under hipsStart with hands at your side, & focus on breathing, (fill abdomen) with airRaise hands over head with palms facing in, Keep feet grounded but place spine in traction by reaching & stretching overhead
13. Forward Bend (full)Keep feet fully grounded & keep knees bent as needed, slowly lower hands, & allow slight bend in lumbar spine3- 5 second hold / breathsWalk hands out to a downward dog pose
14. Down DogFrom the full bend stand tall & reach up to extend the spine & breathe deepKeeping feet grounded go into the full bend, walk hands outKeep back as long and neutral & legs straightHold for 3-breathes
15. Down Dog With Split Maintain a solid split down dog stance Keeping spine neutral & hips level extend the right until it is aligned with spine, Hold & squeeze glutes for a 2 count Repeat 4 timesChange to left leg
16. Down DogFrom the full bend stand tall & reach up to extend the spine & breathe deepKeeping feet grounded go into the full bend, walk hands outKeep back as long and neutral & legs straightHold for 3-breathes
17. Down Dog With Split Maintain a solid split down dog stance Keeping spine neutral & hips level extend the right until it is aligned with spine, Hold & squeeze glutes for a 2 count Repeat 4 timesChange to left leg
18. Down DogFrom the full bend stand tall & reach up to extend the spine & breathe deepKeeping feet grounded go into the full bend, walk hands outKeep back as long and neutral & legs straightHold for 3-breathes
19. Forward Bend (full)
20. Mountain PoseStand Tall with feet under hipsStart with hands at your side, & focus on breathing, (fill abdomen) with airRaise hands over head with palms facing in, Keep feet grounded but place spine in traction by reaching & stretching overhead
21. Garland Pose
22. Garland Pose
23. Mountain PoseStand Tall with feet under hipsStart with hands at your side, & focus on breathing, (fill abdomen) with airRaise hands over head with palms facing in, Keep feet grounded but place spine in traction by reaching & stretching overhead
24. Standing Half Forward
25. Prone High Plank HoldDo a 5 second prone plank hold before going back to a 5 second down dog hold & then to the down dog with a split hold
26. Side Plank right Side Down Transition to a prone plank hold & transfer to a side plank, Can stack the feet or have top foot in front of bottom Kip hips extended & body straight, (no sag)Hold for 15 seconds, Transfer to a prone plank for 10 -2- seconds then to left side plank hold for 10 seconds
27. Prone High Plank HoldDo a 5 second prone plank hold before going back to a 5 second down dog hold & then to the down dog with a split hold
28. Side Plank Opposite side DownTransition to a prone plank hold & transfer to a side plank, Can stack the feet or have top foot in front of bottom Kip hips extended & body straight, (no sag)Hold for 15 seconds, Transfer to a prone plank for 10 -2- seconds then to left side plank hold for 10 seconds
29. Childs Pose