Healthy Spines

Week Three - Spine: lower and upper back 

WARM UP:

• arm shakes and double bounce (stagger yourselves)
• **Arm swings** (concave and lift)

Back to own Mats:

- BREATHING lower belly - ribs - collarbone (from taylor sit)

• cat and cow spine warm up

 - **thread the needle**

• Downward facing Dog!
• rest in child pose
• Downdog with cat spine lift
• rest in child pose
• Downdog with cat spine AND arms set up
• rest in child pose

• SURI NAMASKAR for Warm-UP

FOCUS

• starfish back warmup
• bridge with block
• bridge without the block

• superman pose
• **small boat** pose - cross over to each side - use belt if can not reach

DOLPHIN - with belted arms

-**camal** at the wall

HANDSTAND at the Wall! (introduce arms for next week)

RESTORE

seated forward fold - forehead on blocks

resting child over bolster

vipi keroni

svassana