Final Presentation Sequence
Warm-up: 3-5 rounds Surya Namaskar A (Sun Salutation A)
Ardha Uttanasana-Half Back
Plank-Uttihita Chaturanga Dandasana
Adho Muka Svanasana-Down Dog
From Down Dog, come to all fours and then Vajrasana (Thunderbolt Pose) and hold hands at heart center, ujaii breathing and brief meditation (3-5 minutes).
Place hands on hips to start and begin bend back. Lower hands to heels if desired.
-Childs Pose, a couple of breaths
Come into Down Dog
Raise Right leg, reach and stretch up and bring forward through hands to
Virabhadrasana I (Warrior I)-
open heart with scapula rooted firmly into the back
Virabhadrasana II (Warrior II)
Standing prayer twist in lunge
Modification: place back knee to ground
Release with hands on each side of the foot
Anahatasana-Heart Chakra Pose
Come to all fours with hips over knees and walk hands out in front till arms are straight and lower heart and forehead to the ground.
Slide forward on belly.
Repeat on other side of body
Ardha Matsyendrasana-Half Lord of Fishes
Inhale to lengthen the spine, twist on exhale, switch to other side
Ananda Balasana- Happy Baby
Press forearms and elbows down as you lift chest away from floor and release head back onto the floor.