Practice for Monday

Practice for Monday

Take a comfortable seat, close your eyes and listen to your breath. Hear the sound of it and recognize the beauty of it. Tune into the sounds around you and allow for all of it but stay tuned in to your breath. Sit for 10 ujjayi breaths. Come to Downward facing dog

R leg lifts swing forward low lunge 5 breaths (option forearms on floor)

switch sides - back to down dog

inhale Plank exhale Chaturanga inhale Cobra 2 breaths

Down dog

step or hop forward Uttanasana

inhale to stand

2 Sun Salutations A ending in forward bend

L leg back High Lunge hold 3 breaths

L arm down R arm up twist - hold for 3 Breaths

fingers to floor or blocks straighten both legs - hold for 3 breaths

Vinyasa ending in forward bend

switch sides R leg back ending in forward bend

feet hip distance Shoulder stretch - 3 breaths

Vinyasa

from down dog R leg Warrior II - 3 breaths

wide stradle w/ shoulder stretch

Release hands walk over to R leg Side Angle pose (forearm to thigh or fingertips to floor)

Step back 3 legged dog R knee to Pigeon

Switch sides

from pigeon on Left step back Down Dog

Inhale to Plank Exhale Chaturangha Hold for 2 Breaths lower to belly

Salabasana 3 breaths

Downdog step or hop forward

Malasana squat 3 Breaths come to sit

Janu sirsasana R leg bent fold in between knees hold for 5 breaths

Switch

Badda Konasana hold for 5 breaths

end with legs up the wall hands at your belly or heart or both - be grateful for your breath and your body, take a breath and be grateful for someone or something in this moment, say thank you out loud - stay in this gracious space for as long as you choose