Session 19 of 25
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Day 6 – Yoga

Massy November 9, 2021
  1. Start Seated – Eyes closed 1 minute set intention

1 Minute Rest

  1. Seated Rocking Bear – 15 Each
  2. Shinbox – 15 Each
  3. Shinbox to Tripod Overhead Reach – 8 Each
  4. Pigeon – 1 Minute Each

Repeat Once More

  1. Plank – 30 Seconds
  2. DownDog
  3. Inch Fee to Forward Fold
  4. Forward Fold (exhale)
  5. Lengthen Spine (inhale)
  6. Step Back to Chatturanga (exhale)
  7. Pull Through to Up Dog (inhale)
  8. Down Dog (exhale)

Hold 5 Breaths

  1. Lift Right Leg (inhale)
  2. Reach Right Leg Through (exhale)
  3. Reach Left Arm Long (inhale)
  4. Step Left Leg Over the Right Leg and Right Hand to Floor, Left Arm Long
  5. Hold Warrior 3 – 3 Breaths
  6. Take Right Knee to Left Calf, Right Foot and Right Hand to Floor, Left Arm Long
  7. Step Back to Plank w/ Right Leg Through
  8. Lift Right Leg Off Floor and Back to Three Legged Dog (exhale)
  9. Take Right Foot Back to Floor and Back into Down Dog – Hold 2 Breaths
  10. Lift Left Leg Through (exhale)
  11. Reach Right Arm Long (inhale)
  12. Step Right Leg Over Left, Left Foot and Left Hand to Floor, Right Arm Long
  13. Step Back to Plank w/ Left Leg Through
  14. Lift Leg Off Floor and Back to Three Legged Dog (exhale)
  15. Take Left Foot Back to Floor and Back Into Down Dog – Hold 2 Breaths

Repeat Twice More

  1. Knees to Floor and Into Child’s Pose
  2. Raise Up to Finger Tips and Crawl Hands Over to the Right – Hold 5 Breaths
  3. Crawl Hands Over to the Left – Hold 5 Breaths
  4. Crawl Hands to Middle and Turn Them to the Ceiling – Hold 5 Breaths
  5. Shavasana – 2 Minutes