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