Intro Week 4 - Where do the Hands go?

INTRO week Four- SHOULDERS and ARMS - placing the hands

CENTERING and warm-up:

Virasanna

• shoulder/arm/wrist warm-up
• cat spine stretches - with elbow to knee
• DOLPHIN - chin to thumbs and back

FOCUS

Introduce Hand Placement:

roll mats up to make wrist cushion - talk through down dog (keep knees bent)

• resting child - active arms - talk through same as downdog
• downdog from bent arms (bend elbows out to the side, swing them to point to the floor, lengthen arms)

UpperBack

• laying over rolled blanket (gently opening the chest and upper-back) - cactus arms
• heart melts between the arms
• tadassana legs

WallPush - Arms Arms Arms

• plank at Wall - wrists underneath armpits - press feet into the wall

SURI NAMASKAR - Arms Arms Arms (not long holds - long forward folds - Tadasana legs)

Warrior 2 - arms shoulder height, relaxing shoulders down (shoulder-blades moving towards the tailbone) (long hold)

Forwards Fold (relaxed arms) - tadassana legs

**90% ANGLE HANDSTAND AT THE WALL**

COOL DOWN

resting child - over bolster?

vipi keroni

svasana