Hatha Practice 3-27-21

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You may want to have blocks, a chair, or a wall available for support in practicing downward facing dogs. The full sequence is available below for your reference.

Begin in a comfortable position (laying down or seated)

Ground and Center

If seated, make your way to laying down

Side Stretch, right and left 

Gentle Twist with Bent Knees

Stretch out long


Make your way to Table Top

Cat/Cow Flow

Downward Dog with Blocks under hands (can also practice from standing with hands on the seat of a chair or the wall)

Lower knees and rest 

Downward Dog with Blocks under hands

Lower knees and rest

Downward Dog with Blocks under hands

Walk hands to feet or feet to hands

Forward Fold

Slowly rise to stand

Tadasana (Mountain Pose)

1/2 Sun Salutation with ardha uttanasana (half-fold) inquiry

1/2 Sun Salutation with High Lunge

1/2 Sun Salutation with Low Lunge

Virabhadrasana 2 (Warrior 2)

Trikonasana (Triangle)

Wide-Leg Forward Fold

Walk hands forward for Downward Facing Dogs (hands on blocks)

Lower knees and rest

Cat/Cow Flow

Bent Knee Twist

Side-lying quad stretch


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