The weekend that is! TGIF!
Can you tell I’m excited about it? I am just glad to have free time and not to many plans- except to celebrate this lady’s birthday.
Kate- I love you. HAPPY BIRTHDAY!!!!!!!!!!
I spent half of my afternoon doing this:
Hi mom- I’m wearing my sun hat-are you happy now? I’m already channeling my mother and her straw hats lol.
This is my pool buddy!
Fresh tomato, homemade pesto- YUM!
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As promised, I created a sequence for the MORNING! MaryBeth- this is for you!
**Disclaimer- as always, if you are new to yoga or any fitness routine, you need to check with your doctor. If something hurts, don’t do it. This sequence is not suitable for beginners and is based off of my knowledge and experience as a yoga teacher and student.**
I forgot the first picture! Inhale both arms up overhead and then forward fold.
Inhale halfway up and pull your bellybutton up to your spine.
Exhale and jump or step back- chaturanga dandasana.
Inhale to upward facing dog.
Exhale adho mukha svanasana, downward facing dog.
Inhale lift your right leg
Exhale step your right foot up in between your hands and sink your front thigh down so it goes slightly in front of your knee.
When you’re ready, inhale reach your arms up and lift your chest and exhale find a back bend. Hold for 3 breaths.
Inhale to the center and exhale drop your left hand down to the floor and reach your right up to the ceiling. Curl your back toes under and find a high lunge. Hold for 3 breathes and exhale bring your top hand to the inside of your foot. Adjust your hands so that they’re shoulder width apart.
Inhale pick up your right foot and let your knee HOVER to the outside of your right elbow- try to get it up by your shoulder. Hold for THREE breaths and exhale step back chaturanga dandasana.
REPEAT ON THE LEFT SIDE.
Do the same sequence again with a HIGH LUNGE AND BACKBEND instead of the low lunge w/ the back knee down. You can hold for one breath or 3 if you want to hold longer.
VINYASA- chaturanga, updog, and downdog.
THE NEXT POSES ARE MEANT TO FLOW- One breath for each pose!
(I didn’t show each side of the pose, but right side first)
From downward facing dog, inhale into Virabhadrasana 1- right foot up in b/t your hands, left heel down to the ground, arms up over head, front thigh parallel to the ground w/ your knee towards your second toe. Keep the inner arch of your back foot lifted.
Exhale into virabhadrasana 2. Turn your right toes slightly to the right and left foot slightly to the left so that your front heel intersects the arch of your back foot. Arms up into a T shape straight and strong. Front thigh parallel to the floor w your knee towards your pinky toe.
Inhale to revolved warrior 2- lift your front arm up and back and lengthen your side body- weight out of the back hand, you still have vira 2 legs.
Exhale to utthita parsvokonasana. Bring your front arm to the top of your thigh and lengthen the top arm over your ear so that your arm is straight. Front thigh STILL parallel to the floor.
Inhale to revolved warrior 2
Exhale trikonasana. Straighten your front leg, reach forward and windmill the front arm down till your arms make a T shape. Both legs are straight.
Inhale to revolved warrior 2
Exhale cartwheel the hands down
Step back to plank pose
Lay your forearms down ONE at a time, shoulder and elbows in a straight line and elbows and wrists in a straight line.
Move into forearm plank. Right side first- make a fist w your right hand, bring it to your left elbow, roll to the outside of your right foot and stack your left on top and lift your left arm up. HOLD for FIVE breaths. Repeat forearm side plank on the other side. Make your way gently back to down dog however you want to get there- breathe FULL breaths for 5 total and make your way to the top of your mat.
Repeat this same sequence on the RIGHT AND LEFT sides THREE times each.
Inhale arms up over head hook your THUMBS together and arch back
Exhale fold over and take your hands behind your back and hook your thumbs together. Toe heel your feet hips width apart. Inhale lengthen your spine and exhale fold- HOLD for FIVE breaths.
Release the forward fold, toe heel your feet together, and inhale to utkatasana. Feet together, legs together, belly lifting, arms up.
Bring your hands together at your heart and exhale twist.
Split your hands and inhale rise up onto the balls of your feet- look down for balance.
Release and fold- vinyasa, chaturaga, updog and downdog- Repeat on the other side and after you release- make your way to down dog.
Inhale step your right foot up in between your hands.
Straighten your front knee and hop your back foot in and turn your back foot our slightly. There should be space in between your feet. Inhale halfway up- so for the right side your right hand is at your hip and extend your left arm forwards.
Exhale left hand down to the inside or outside of your foot and inhale your right arm up for parvritta trikonasana. HOLD for 3 breaths.
Exhale release your hands down soften your right knee and step your left foot in and lift it up for standing split as high as you can. Bring your hands up to your heart, balance, nose to your knee. Hold for 3 breaths.
Exhale release your hands down and bring your top leg to hip height. Inhale look forwards and exhale chaturanga, updog, downdog. REPEAT other side.
Make your way to the top of your mat, bring all the weight into your left foot and interlace your fingers around your right shin. Place your right foot above or below your left knee- NOT on your knee. Interlace your fingers behind your back-
Exhale nose towards your knee, belly to your spine. HOLD for 3 breaths.
Inhale lift up and exhale extend your right leg up to 90 degrees.
Take a deep breath in and exhale to virabhadrasana 3. BOTH legs are straight, inner thighs hugging in towards each other, don’t let your head come below your heart. HOLD for 3.
Exhale into parvritta ardha chandrasana. Reach your right fingertips towards the floor and left arm up to the ceiling. Keep your back leg up at hip height. HOLD for 3 and release your top hand down- step together and make your way to the top of your mat. REPEAT on the other side!
After coming back to downdog- drop down to your hands and knees and separate your knees as far as they can go, knees and ankles in a straight line. Lay your forearms down and BREATHE- 5 breaths! BELLY IN!
Come down to your stomach. Pause for a breath or two.
Hands behind your back fingers interlaced, inhale everything up and reach back opening up the chest. Lengthen your neck and reach out through the toes. Hold for 3 breaths.
Exhale lower down and pause for 2 or 3 breaths.
Bend your knees and grab your ankles or tops of your feet. Flex your feet, keep your legs hips width apart, exhale press your pelvis down and inhale kick your feet into your hands. Breathe as each inhale lifts you higher- legs and knees up off the ground. HOLD for 3 and exhale lower down.
Make your way to child’s pose and give your back a stretch.
Lay down to your back.
Before pressing up make sure your feet are hips width and that your hands are by your ears with your elbows and wrists in one line for urdhva dhanurasana. Hold for 2 breaths-
Inhale lift your right leg up
Exhale cross your right ankle over top of your left thigh and lift your hips. HOLD for 3 more breaths.
Keep your right foot where it is and exhale tuck your chin to your chest and lower down. Interlace your fingers underneath your left thigh and pull in. Feet flexed, tail bone on the ground. Hold for 5 breaths.
Left go of your hands and cross your right thigh on top of your left. Place your arms out into a T shape and drop your knees to the left for a spinal twist. Hold as long as you like.
Unwind and switch- one more back bend, hip opener and twist in the other side.
Lastly you can lay in supta baddha konasana. Lay down and make a diamond shape with your legs and relax! Close your eyes for 3-5 minutes and you’ll be ready to start your day!!
I hope you like it and please let me know if you try it or have questions!
Happy Friday!!!
xoxo, Camille
