I created this flow with the emphasis on opening thru the quads and the hamstrings. In addition, I emphasized wrist safety during class.
Easy Sukasana
Seated Cat/Cow
Seated Twist
Seated Side Bends
Hero’s Pose with wrist openers
All Fours
Spinal Balance
Surya Namaskar B x 3
Vinyasa to Lizard Pose (both sides)
Three legged dog (both sides)
Knee to Nose both sides
All Fours
Spinal Balance with Quad Stretch
Vinyasa with Warrior 1, Warrior 2, Trikonasana, Reverse Warrior, Warrior 2
Pyramid (do this both sides)
Wide Leg Forward Fold with hamstring stretch focus (fold over right leg, then fold over left)
Dancers Pose
Vinyasa to the ground (balasana)
Modified Camel’s Pose
One Legged King Pigeon Pose Variation (Eka Pada Rajakapotasana)
Danurasana
Reclining Twists
Savasana
