Tune In (3:00)
Standing and done to music
Standing Warm Ups (6:00)
Fingers interlaced overhead, sinking down into the knees & back up, repeat
Slow side bends, coordinated with breath
Feet hip width, knees slightly bent, lean forward, alternating arching/curving lower back
Same position, now twist/reach to each side, looking towards the sky each time
Yoga Salutation for Beginners and Beyond/the Challenge (17:35)
Static plie squat w/prayer pose, deep breath
Legs hip width, rest forearms on thighs, deep breathing, stretch down, hang & sway
Repeat plie squat and stretch that followed (above)
At the end of the stretch, walk hands out into downward facing dog
Come down to hands & knees, child's pose
Cow pose with toes tucked, untuck toes & stretch back into child, alternating
Cow pose w/toes tucked into down dog, inhale as left leg rises, exhale knee into chest, step forward and come into a warrior variation with arms reaching up, lunging
Come back into down dog, repeat to other side/leg, ending back in child's pose
Sit on heels and meditate a moment
Repeat the down dog/lunge sequence, ending in child's pose again, meditate
&
The Challenge
Standing, hands in prayer pose, sweep leg forward/back for balance
Tilt slowly into a "T" pose, move slowly into standing again, extend leg forward
Repeat to other side - great challenge for balance and core strength!
Hips & Hamstrings (9:45)
Triangle pose, held on each side
Sitting, legs in front, feet flat, knees bent, spiral side to side on hips
Continue as you add the arm reach on each side
Deep inner thigh stretch w/long deep breathing while lying on the back
Hamstring and calve stretch while lying on the back
Bend knees, hold big toes, like a squat on the back, happy baby pose!
Hips and Lower Back (7:00)
Bring one leg in at a time, knee to chest, head rises, alternate coordinated with breath
Hold knees towards chest, rock side to side gently, like a back massage!
"Thread the needle": bring one foot to other knee, reach behind bent leg, pull towards chest for a fabulous, deep hip/sciatic stretch...repeat to other side
Rock and roll on the spine (like a ball)
Sitting up, one foot against opposite thigh with a deep side stretch over, alternate
Now do alternating spinal twists with one leg kept along the floor each time/side
Nerve Strength & Core Power (12:00)
Sitting in butterfly (soles of the feet together in a sitting position), look up, stretch up and back, deep breathing
Plank/platform pose (can be modified by keeping one knee on the floor)
Reverse plank (sitting w/legs in front, hands behind, raise your torso towards sky)
Seated forward stretch, legs extended, feet flexed, with Breath of Fire
Sit cross-legged (easy sitting), inhale, exhale, hold breath out & pump stomach, continue
Lie flat, raise leg and opposite arm, alternating, like walking on your back
Sit in easy sitting/cross-legged, extend arms to side, parallel, forefinger under thumbs
Neck, Shoulders & Upper Back Stretch and Strengthen (7:30)
Down dog on the forearms, inhaling down into modified plank, exhaling back, continue
Easy sitting pose, slow, deep, spinal and neck stretch with arms, foreword and back
Sitting, look right and left slowly, shoulders begin to move with the head
Alternating shoulder shrugs, inhale up/exhale down
Full shoulder shrugs, both together, inhale up/exhale down
Ext arm, palm foreword, use other arm to stretch fingers down, head to same side, switch
Deep Relaxation
1st Meditation - Be Stress Free (6:20)
Sit cross-legged, comfortably, eyes closed, find your pulse by putting your fingers on your left wrist, and when you do mentally chant "Sat Nam" in rhythm to your pulse. This takes you into the vast reaches of inner space, and the world melts away.
2nd Meditation - Sat Nam Chant (5:45)
Sitting comfortably (easy sitting), both hands on the heart, eyes closed, chant along with Sat-a-Nam Wahay Guru
Closing Prayer (2:55)3 directed breaths, long Sat Nam, as always
DVD also includes:
Breath Primer with Energy Breath (5:00)
Energy Breath (:30) (inhale in 4 parts, exhale in 4 parts)
Posture Primer (6:15) (a really fantastic section for ALL levels)
Chair Exercises (7:35) (done seated in a chair, or can be on floor, gentle&wonderful stretches for hips, legs, spinal exercises, shoulder, arms, breathwork)
