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1. Start in Easy Pose or Accomplished Pose.
Keep the shoulders down and back, the spine long and the chest open.
2. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.
3. Exhale and round forward with the palms to the floor.
Round the spine and relax the head and elbows down.
4. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.
5. Exhale and twist to the left.
Place the left hand on the right knee and the right hand behind your back. Look over your right shoulder and look behind you. Keep the spine long and the shoulders down.
6. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.
7. Exhale and twist to the right.
Place the right hand on the left knee and the left hand behind your back. Look over your left shoulder and look behind you. Keep the spine long and the shoulders down.
8. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.
9. Exhale the left hand to the floor and arch to the left.
Reach out through the right fingers and lower the left elbow as close to the floor as comfortable. Keep the chin off the chest and the right arm over the right ear.
10. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.
11. Exhale the right hand to the floor and arch to the right.
Reach out through the left fingers and lower the right elbow as close to the floor as comfortable. Keep the chin off the chest and the right arm over the left ear.
12. Inhale the fingertips up to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.
13. Exhale the hands forward and round the spine.
Reach out through the fingertips, drop the head down and round the spine.
14. Inhale the arms behind you.
Reach back through the fingertips to draw the shoulder blades together. Press forward through the chest and look up towards the ceiling.
15. Exhale the hands to the knees or floor.
Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.
16. Either repeat this warm up sequence, continue with another warm up sequence, or begin a posture sequence
(7) is twisting to the left.
(9) and (11) are also reversed
My Teacher reverses sometimes also.
All-in-all, the sequence is well-done.
Is this, The Whole Body Warm-Ups, the only sequence where an MP3 download is available? Where can I find a list of what is available?
Regards,
Thanks.
