look here for help with your postures

This site is a great resource and asana library:

http://www.yogaartandscience.com/index.php

Intro Week 2 - Hips and Pelvis!

WARM UP: From Circle

• arm shakes and double bounce (stagger yourselves)
• **leg swings** (forward and back/and figure eights)

Back to own Mats:

• cat and cow spine warm up
• opposite arm/leg balance from table top
• co-ordinate knee to elbow with cat/cow spine movements and breath

• 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

• Supta Padang  ** set the FEMUR BONE back! Use the Muscles of the Upper Leg to align the leg!!
• **external rotation**
• **internal rotation**

• Wall Push - downdog at the wall!
• Tadassana legs!!
• set up the arms

SURI NAMASTAR/sun salutations **FOR FUN** and effort

FOCUS  - hips and pelvis

DEEP LUNGE

- drop pelvis down and forward

• energy in the legs
• bring it to a balance

WARRIOR at the wall

- Tadasana legs

• small lower back bend
• level the hip bones
• drop the tailbone down

TRIKONASANA at the wall

• Tadasana legs
• shift the hips

FORWARD FOLD

• Tadasana legs
• lift the hips UP
• hip bones up and over the head of the femur bone

(TRIKONASANA - LIFTING FRONT HIPBONE UP AND OVER HEAD OF FRONT FEMUR BONE)

** Starfish lower back warm up**

** BRIDGE with block between the knees**

COOL DOWN

BREATHING lower belly - ribs - collarbone

-vipi keroni/legs up the wall

-svassana

- om

I will be in the hall if you have any questions or want to talk.