Sequence

Question 1

Table Top

Answer 1

Transition: Transition onto your hands and knees
Foundation: Wrists are under your shoulders, index fingers facing forward or turned slightly outward. Knees under your hips, toes tucked or untucked, whichever feels best for you.

General Form: Gaze is between your hands.

Question 2

Cat/Cow

Answer 2

“Cow:
Transition: IOn your next inhale: .
General Form: Drop your belly toward the floor, arch your back and lift your chest and gaze toward the sky

Cat:
Transition: Exhale
General Form: Press down through your hands, round your upper back, tuck your chin and look toward your bellow button

Other/Fluff Continue this, and welcome this as your first opportunity to link breath and movement, with each inhale expanding the chest and each exhale creating space between your shoulder blades, match the length of the inhale with the length of the exhale as you move thru cat and cow

Question 3

Organic Cat Cow

Answer 3

After a few rounds,
General Form: Option to explore any additional movements that feel good for your body such moving your hips clockwise for two full breaths in and out
And counterclockwise for two breaths in and out, linking breath to movement.

Return to tabletop position

Question 4

Revolved TT (Right)

Answer 4

On your inhale bend the right elbow, draw it back, and reach your hand up high to the sky,

Exhale, thread your right arm under your left, turning into yourself, and slowly lower your right shoulder and head to the mat for a twist. Take care not to dump your weight on to your shoulder and head. Walk your left hand forward, Teepee your fingertips , and point the elbow to the sky to create more space
Inhale root down into the mat, exhale go deeper into the twist

Question 5

TT

Answer 5

Inhale, press yourself back up into tabletop.

Question 6

Reverse Gate (Right)

Answer 6

Lift your left foot and bring it to the outside of your mat for a kickstand, back toes tucked
Foundation: Extend your right leg back, heel and toes down foot parallel to the short edge of the mat.
General Form: Inhale, Lift your right hand and sweep it forward toward the front of the room, open the chest toward the wall for Reverse gate.

Muscle Energy: inhale, press down through your left hand to make space between bottom shoulder and chin
Organic Energy: exhale, reach your right hand further forward to create a long long line from fingers to foot

Question 7

TT

Answer 7

On your next exhale, bring the hand down to the mat and return to table top..

Question 8

Revolved TT (Left)

Answer 8

“On your inhale bend the left elbow, draw it back, and reach your hand up high to the sky,

Exhale, thread your left arm under your right, turning into yourself, and slowly lowering your shoulder and head to the mat for a twist. Keep the hips above the knees. Walk your right hand forward, Teepee your fingertips and point the elbow toward the sky to create space
Inhale root down through the mat, exhale go deeper into the twist

Question 9

TT

Answer 9

Inhale and press yourself back up to tabletop.

Question 10

Reverse Gate (L)

Answer 10

Lift your right foot, and bring it to the outside of your mat for a kickstand, back toes tucked
Foundation: Extend your left leg back bring your heel and toes down, foot parallel to the short edge of the mat.
General Form: Inhale, Lift your left hand and sweep it forward toward the front of the room, and open the chest toward the wall

Muscle Energy: inhale, press down through your right hand and make space between shoulder and chin,
Organic Energy: exhale, reach your left hand further forward to create a long long line from fingers to foot

Question 11

TT

Answer 11

On an exhale, bring the hand down, and return to table top.

Question 12

Downdog

Answer 12

“Transition: Walk your hands 1 handprint forward, walk your knees a few inches back, tuck your toes, and on an exhale press yourself back up into downward facing dog, hips to the sky. Take a generous bend in your knees as this is our first downward facing dog

Foundation: Hands are at least shoulder width apart, index fingers pointing forward or slightly outward, weight in the fingertips and big knuckles. Feet are hip distance apart, toes pointing forward.

General Form: Turn your biceps forward to create space between your shoulders and ears. Tuck your chin slightly, ears next to biceps. Curl your bottom ribs toward your spine, gently scoop the lower belly in, and fill your lower back with your breath.

Muscle Energy: Inhale press your hands and feet firmly into the mat while slowly allowing your knees to move toward straight, heels dropping closer to the mat

Organic Energy: Exhale chest is melting towards the ground reach your hips higher to the sky,

Question 13

Forward Fold

Answer 13

“Transition: Walk your feet towards the top of your mat for forward fold
Foundation: Feet are rooted down, and fingertips are resting on the mat on blocks

General Form: Keep as much of a bend in the knees as you need.

Muscle Energy: Inhale press down through your feet and bring hips higher to the sky

Organic Energy: Exhale, let chest and shoulders melt down closer to the ground

Question 14

Halfway Lift

Answer 14

“Transition: Inhale, lift half way, hands pressing firmly into your shins,

General Form: neck and Spine are long,, chest is lifted, weight evening distributed through the feet

Muscle Energy: Inhale, press through your feet and bring hips higher to the sky
Organic Energy: Exhale, reach the crown of your head forward

Question 15

Forward fold

Answer 15

Transition: Exhale, fold forward

Question 16

High Mountain to Mountain

Answer 16

“Transition: Inhale, sweep your arms up and overhead to rise
Exhale, hands down to your side, palms facing forward for Tadasana.

Feet are firmly planted. Slight bend in the knees, Sit bones toward the heels, lower belly scooping in, bottom ribs curled in, heart lifted, neck long, gaze forward.

Inhale, feel the energy from the earth run up your legs, exhale reach the crown of your head higher to the sky”

Question 17

Forward fold with shoulder stretch

Answer 17

Interlace your fingers behind your back, palms facing toward one another. Big inhale to fill and open up your chest, exhale, squeeze your shoulder blades together and straighten your arms

Inhale lift the hands away from your tush

Exhale, fold forward. Allow your hands to come up over head and toward the front of the room, shoulders melt slowly toward your ears

Question 18

Forward fold to High Mountain

Answer 18

Release your hands and bring your fingertips to the ground for a forward fold.

Inhale hands overhead to rise, high mountain

Question 19

Supported Back Bend

Answer 19

Place your palms on your lower back, finger tips pointing toward the ground
Inhale, root down thru your feet, lift your chest toward the sky
exhale Bend back to bring your shoulder blades over an imaginary shelf for this supported back bend.
With each inhale reach your chest further up to the sky
And each exhale reach shoulder blades further back

Question 20

Mountain

Answer 20

Inhale, come up to stand, exhale release the hands down

Question 21

High Mountain

Answer 21

Inhale lift the hands to the sky,

Question 22

Crescent Moon (Right)

Answer 22

Grab your left wrist with your right hand. Feet are firmly planted on the ground, arms reaching high
Foundation: On your next inhale, grow one inch taller and tip over to the right for a side body stretch
General Form: Wrap your right hip forward and your left shoulder back, bring your gaze up to the sky
Muscle Energy: Inhale, press down through your feet and grow one inch longer
Organic Energy: Exhale, reach the hands further out the side

Question 23

High Mountain

Answer 23

Inhale, return to center, arms overhead and find evenness through the feet once again

Question 24

Crescent Moon (Left)

Answer 24

Switch hands, left hand is holding the right wrist. Feet are firmly planted on the ground
Foundation: On your next inhale, root through the feet, grow one inch taller and tip over to the left
General Form: Wrap your left hip forward and your right shoulder back, bring your gaze up to the sky
Muscle Energy: Inhale, press down through your feet and grow one inch longer
Organic Energy: Exhale, reach the hands further out the side

Question 25

High Mountain to Mountain

Answer 25

Inhale, and return to center Exhale, bring your hands to heart center. Find evenness in your feet once again

Question 26

Forward Fold

Answer 26

On your next exhale, fold forward, fingertips to the mat or blocks

Question 27

Plank

Answer 27

Bend the knees slightly, plant your hands on the ground, and step back into plank Hands are under your shoulders, pushing the ground away, Feet hip distance apart, heels high General Form: Ears, shoulders and hips are at the same level, and keep a soft bend in the knees. Sit bones toward the heels, lower belly and bottom ribs curled in, chest lifted, neck is long

Question 28

Chaturanga Dandasana

Answer 28

Inhale Pull yourself forward as if you're trying to peek over a cliff exhale, slowly lower the body down to the mat for chaturanga dandasana

Question 29

Baby Cobra

Answer 29

"Transition: Inhale, press down through your hands hands to lift the chest for cobra or baby cobra General Form: Gaze is forward, neck is long. On an exhale, find softness between the shoulder blades

Question 30

Low plank

Answer 30

Lower chest back to the ground and press up to low plank

Question 31

Downdog + Vinyasa Flow x2

Answer 31

Tuck the toes, Exhale and push back into downward facing dog Optional: Repeat this vinyasa flow 2 more times following your own breath. Inhales and exhales equal in length. Inhale come to plank. Exhale lower for chaturanga, Inhale press up into baby cobra or cobra, exhale press back into downward facing dog. Once you've gone through two rounds on your own, come back to downward facing dog

Question 32

Mountain

Answer 32

On your next inhale, bend the knees and step hop or jump to the top of your mat, Place your hands on your hips, inhale to rise into mountain pose

Question 33

Chair

Answer 33

Inhale to bring the hands up to anjuli mudra, Shift the weight back into your heels, exhale bend the hips and reach them back, back, back, and down towards sitting for chair pose. Inhale, reach your arms up, biceps next to ears Knees are behind the toes Sitbones toward the back of the mat, scoop in the lower belly, bottom ribs curled, heart is lifted, and neck is long, arms high Inhale, root deeper into the ground Exhale, get one inch lower and reach higher to the sky

Question 34

Forward Fold

Answer 34

On your next exhale, bring fingertips down to the mat, forward fold

Question 35

Down Dog

Answer 35

Bend the knees, plant your hands, and step back into downward facing dog

Question 36

3 legged - Lunge - Warrior 2 right

Answer 36

Inhale, lift your right leg up, Exhale step it through between your hands, pivot back heel to the ground and find stability in your legs Inhale root down through your feet, cartwheel your arms up and out to a T for warrior 2 Right big toe is facing forward, heel sweeping in toward the center of the mat, knee over ankle Back foot toes pointed slightly forward Back knee is slightly bent and inner thigh is wrapping forward lower one inch closer toward the ground Inhale hug feet toward one another Exhale and reach out thru your fingertips, grow tall

Question 37

Triangle Prep

Answer 37

Inhale straighten your front leg

Question 38

Triangle

Answer 38

Grow one inch taller, exhale, tip forward to bring your right hand to the inside of your front leg to the mat or a block Reach left hand up toward the sky, chest lifted, Gaze is to the side wall or looking up to the sky. Hug legs toward one another, lower belly scooped in. Inhale, root down your feet Exhale reach high to the sky

Question 39

WLFF Prep to WLFF

Answer 39

Inhale rise back up to standing. Lower hands to your hips Pivot both feet to point toward the long edge of the mat Have your blocks handy if you like to use them in WLFF Inhale sweep hands to the sky, Exhale hinge forward, hands to the mat or to blocks Inner edges of the feet hugging in toward one another, toes and heels firmly planted Sit bones toward the wall, lower belly scooped in, bottom ribs curled in, chest is lifted, and neck is long, gaze between your hands Inhale press down through the feet, reach the heart forward Exhale lower the chest closer to the ground

Question 40

Lunge to DD

Answer 40

Bend the right knee, Pivot your right foot forward, and walk your hands forward to frame your foot for low lunge. Step right foot back, exhale and press back into into downward facing dog

Question 41

3 Legged - Lunge - Warrior 2 Left

Answer 41

Inhale, lift your left leg up, Exhale step it through between your hands, pivot back heel to the ground and find stability in your legs Inhale root down through your feet, cartwheel your arms up and out to a T for warrior 2 Left big toe is facing forward, heel sweeping in toward the center of the mat, knee over ankle Back foot toes pointed slightly forward Back knee is slightly bent and inner thigh is wrapping forward lower one inch closer toward the ground Inhale hug feet toward one another Exhale and reach out thru your fingertips, grow tall

Question 42

Triangle Prep Left

Answer 42

Inhale straighten your front leg

Question 43

Triangle Left

Answer 43

Grow one inch taller, exhale, tip forward to bring your left hand to the inside of your front leg to the mat or a block Reach right hand up toward the sky, chest lifted, Gaze is to the side wall or looking up to the sky. Hug legs toward one another, lower belly scooped in. Inhale, root down your feet Exhale reach high to the sky

Question 44

WLFF Prep to WLFF with Shoulder Stretch

Answer 44

Inhale lift back up to standing. Bring your hands to your hips Pivot both feet to point toward the long edge of the mat Option Grab a strap if you like to use them for a shoulder stretch Interlace your fingers behind your back, arms long toward the floor. Inhale, fill up the front of your chest, exhale, squeeze your shoulder blades together and hinge forward , crown of the head toward the ground, hands up toward the sky. Allow your shoulders to melt down toward your ears Feet hugging in toward one another, toes and heels firmly planted Sit bones toward the wall, lower belly scooped in, bottom ribs curled in, chest is lifted, neck is long, gaze to the ground Inhale press down through the feet Exhale lower the chest closer to the ground

Question 45

Lunge to FF

Answer 45

Exhale to release your hands to the mat Bend the right knee, Pivot your right foot forward, and walk your hands forward to frame your foot for low lunge. Step your back foot forward, forward fold

Question 46

Mountain to Tree

Answer 46

Place your hands on your hips and inhale to rise. **Have your blocks handy a few inches front of your mat** Shift your weight into your left foot, keep it firmly planted Lift your right leg and place the sole of the foot on the inside of your ankle, below the knee, or the inside of the thigh Inhale the hands to up Anjuli Mudra. Press foot into leg, leg into foot Inhale root down through your left foot ,and raise your arms up to the sky Exhale reach crown of the head to the sky and bloom

Question 47

Warrior 3

Answer 47

Sweep your right knee forward toward the front of the room. Inhale grow one inch taller, Exhale, hinge forward, kick your right heel back to the wall, and reach arms forward for warrior 3 Option to use blocks Back toes pointed down, hips square, leg lifted and trying hard to stamp a footprint on the wall Inhale press through the left foot Exhale reach hands forward, heel back

Question 48

Half Lift to Mountain to Tree

Answer 48

Bring your hands on your hips and slowly bring your leg down to the mat Inhale press up to rise. Shift your weight into your right foot, keep it firmly planted Lift your left leg and place the sole of the foot on the inside of your ankle, below the knee, or the inside of the thigh Inhale the hands to up Anjuli Mudra. Press foot into leg, leg into foot Inhale root down through your right foot ,and raise your arms up to the sky Exhale reach crown of the head to the sky and bloom

Question 49

Warrior 3 Left

Answer 49

Sweep your left knee forward toward the front of the room. Inhale grow one inch taller, Exhale, hinge forward, kick your left heel back to the wall, and reach arms forward for warrior 3 Option to use blocks Back toes pointed down, hips square, leg lifted and trying hard to stamp a footprint on the wall Inhale press through the left foot Exhale reach hands forward, heel back

Question 50

Forward Fold

Answer 50

Bring your hands to your hips and slowly lower your right foot to meet your left. Exhale fold forward

Question 51

Downdog

Answer 51

Bend the knees, plant your hands and step back into downward facing dog

Question 52

3 Legged DD to Plank to Warrior 1

Answer 52

Inhale the right leg up, exhale and step it through between your hands. Inhale to rise to Warrior 1, hands overhead. Toes pointing forward. back heel high, feet as wide as your hips Front knee over ankle, soft bend in the back knee, hug the feet toward one another Lower belly scooped in, bottom ribs curled in, chest lifted, neck long. Lower one inch closer to the ground Inhale root down into the ground Exhale reach high to the sky

Question 53

Kneeling Lunge (cactus arms to hand supported

Answer 53

On your next exhale, lower the left knee to the ground for crescent lunge. Use a blanket for a little extra padding if you'd like Inhale reach your hands up high, exhale bring your arms into cactus- elbows bent, fingertips toward the sky. Inhale reach chest to the sky, exhale, lean back

Question 54

Lizard on knee (option for high back knee)

Answer 54

On your next exhale, release and bring hands to the mat Heel toe your front foot to the to the right side mat right Right hand underneath right shoulder for low lizard lunge. Options to stay on hands, go on blocks, or lower down to forearms, spine long Stay here, or on your next inhale, option to lift your back knee for a deeper hip opener Lower belly scooped in, bottom ribs curled in, chest lifted, neck long Exhale lower the back knee

Question 55

Lizard with Thigh Stretch

Answer 55

Grab a block and bring it to its highest setting to the inside of your right ankle for support. For this thigh stretch, option to loop a strap around your back foot With your back knee firmly planted, lift your back foot up and reach back with your left hand to catch it. Roll the left shoulder up and back, open the chest to the side wall Inhale hug the legs together Organic Energy: Exhale, grow taller and twist further back and up

Question 56

Plank to DD

Answer 56

On your next exhale, release the back leg , return hands to the mat, step back into downdward facing dog

Question 57

3 Legged to Plank to Warrior 1 Left

Answer 57

Inhale the left leg up, exhale and step it through to low lunge. Inhale to rise to Warrior 1, hands overhead. Toes pointing forward. back heel high, feet as wide as your hips Left knee over ankle, soft bend in the back knee Lower belly scooped in, bottom ribs curled in, chest lifted, neck long. Lower one inch closer to the ground Inhale root down into the ground, hug the feet toward one another Exhale reach hands high to the sky

Question 58

Kneeling Lunge Left

Answer 58

On your next exhale, lower the right knee to the ground for crescent lunge. Use a blanket for a little extra padding if you'd like Inhale reach your hands up high, exhale bring your arms into cactus- elbows bent, fingertips toward the sky. Inhale reach chest to the sky, exhale, lean back

Question 59

Lizard Lunge Left (option for back knee lifted)

Answer 59

On your next exhale, release and bring hands to the mat Heel toe your front foot to the to the left side mat right Left hand underneath left shoulder for low lizard lunge. Option to stay on hands, go on blocks, or lowering down to forearms, spine long Stay here, or on your next inhale, option to lift your back knee for a deeper hip opener Lower belly scooped in, bottom ribs curled in, chest lifted, neck long Exhale lower the back knee

Question 60

Lizard with Thigh Stretch Left

Answer 60

Grab a block and bring it to its highest setting to the inside of your left ankle for support. Use a strap for your back foot if you'd like With your back knee firmly planted, lift your back foot up and reach back with your right hand to catch it. Roll the right shoulder up and back, open the chest to the side wall Inhale hug the legs together Organic Energy: Exhale, grow taller and twist further back and up

Question 61

Plank to DD

Answer 61

On your next exhale, release the back leg , return hands to the mat, and step back into downward facing dog

Question 62

TT

Answer 62

On your next exhale, bend the knees and bring them to the mat , come to table top

Question 63

Supported Side Plank (Right) hand to sky (option to bring top leg to hip height

Answer 63

Lift your left foot and bring it to the outside of your mat for a kickstand, toes tucked Extend your right leg back, heel and toes down, foot parallel to the short edge of the mat. Inhale, reach your right arm toward the sky ,chest facing the wall for supported side plank. Inhale, root through your left hand and make space between shoulder and chin Exhale, reach right hand further up to the sky Inhale, float the the right foot up to hip level for a challenge Exhale find length from head to lifted heel

Question 64

Tabletop

Answer 64

Exhale release your hand and foot down, and return to table top

Question 65

Plank

Answer 65

Inhale Press down through your hands Exhale step both feet back for high plank Sit bones toward the heels, lower belly scooped in, bottom ribs, curled up, heart lifted, neck long Ears, shoulders and hips are at the same level, and keep a soft bend in the knees

Question 66

One Legged Plank Right

Answer 66

Inhale root down in to the ground, Exhale, lift the right leg up for awkward plank Inhale press through hands and left foot Exhale reach the crown of the head forward and right heel back

Question 67

TT

Answer 67

On your next exhale, slowly slowly slowly return the right foot down to the mat Lower knees to the mat to come to table top

Question 68

Childs pose to TT

Answer 68

Widen your knees out to the edges of your mat, bring your big toes together, Drop your hips back onto your heels and walk your hands forward for childs pose Inhale make space in the belly, chest and side bodies Exhale melt the chest further towards the mat after a few rounds of breath, press back up into table top

Question 69

Supported Side Plank (Left) hand to sky (option to bring top leg to hip height

Answer 69

Lift your right foot and bring it to the outside of your mat for a kickstand, toes tucked Extend your left leg back, heel and toes down, foot parallel to the short edge of the mat. Inhale, reach your left arm toward the sky ,chest facing the wall for supported side plank. Inhale, root through your right hand and make space between shoulder and chin Exhale, reach left hand further up to the sky Inhale, float the the left foot up to hip level for a challenge Exhale find length from head to lifted heel

Question 70

TT

Answer 70

Exhale to slowly slowly slow bring the left foot down to the mat Lower the knees to the mat to come to table top

Question 71

Plank

Answer 71

Inhale Press down through your hands Exhale step both feet back for high plank Sit bones toward the heels, lower belly scooped in, bottom ribs, curled up, heart lifted, neck long Ears, shoulders and hips are at the same level, and keep a soft bend in the knees

Question 72

One Legged Plank Left

Answer 72

Inhale root down in to the ground, Exhale, lift the left leg up for awkward plank Inhale press through hands and right foot Exhale reach the crown of the head forward and left heel back

Question 73

TT

Answer 73

Exhale to slowly slowly slow bring the left foot down to the mat Knees lower to the mat to come to table top

Question 74

DD

Answer 74

Walk your hands 1 handprint forward, walk your knees a few inches back, tuck your toes, Root through your hands, and on an exhale lift back into downward facing dog

Question 75

Forward Fold

Answer 75

Bend your knees and walk, step or jump to the top of your mat for forward fold

Question 76

High Mountain - Dancer Prep

Answer 76

Inhale to rise, hands to the sky. for high mountain Shift your weight to your left foot Bend the right knee up to your tush and right hand sweeps back to catch it, right shoulder blade hugging in toward the spine, chest open Hug the legs together, press right foot into right hand, sit bones toward the ground, lower belly and ribs curled in, chest lifted, neck long, Inhale grow one inch taller Exhale draw your right knee toward the ground to find length in the front of the thigh

Question 77

Dancer

Answer 77

Flip your grip to the inside of your foot, thumb facing back, bicep facing out Inhale, stamp down into the ground with your left foot, hug the legs together Exhale hinge at the hips as you reach forward, kick back, reach forward kick, back and up for dancer Chest is lifted, gaze is forward

Question 78

Mountain

Answer 78

On your next inhale, slowly unhinge and return to standing, release the right leg and bring the hands down to your side

Question 79

Forward Fold

Answer 79

Exhale, fold forward to release

Question 80

High Mountain

Answer 80

Inhale to rise, hands overhead for high mountain.

Question 81

Dancer Prep

Answer 81

Other side! Shift your weight to your right foot Bend the left knee up to your tush and left hand sweeps back to catch it, left shoulder blade hugging in toward the spine, chest open Hug the legs together, press left foot into left hand, sit bones toward the ground, chest lifted, neck long, Inhale grow one inch taller Exhale draw your right knee toward the ground to find length in the front of the thigh

Question 82

Dancer Left

Answer 82

Flip your grip to the inside of your foot, thumb facing back, bicep facing out Inhale, stamp down into the ground with your right foot, hug the legs together Exhale hinge at the hips as you reach forward, kick back, reach forward kick, back and up for dancer Chest is lifted, gaze is forward

Question 83

Mountain

Answer 83

On your next inhale, slowly unhinge and return to standing, release the right leg and bring the hands down to your side

Question 84

Forward Fold

Answer 84

Exhale, fold forward to release

Question 85

DD

Answer 85

Bend the knees, plant your hands on the ground, and step back into downward facing dog

Question 86

TT

Answer 86

Exhale, Lower the knees to the mat and come to table top

Question 87

Childs Pose

Answer 87

Widen your knees out to the edges of your mat, bring your big toes together, Drop your hips back onto your heels and walk your hands forward for childs pose Inhale make space in the belly, chest and side bodies Exhale melt the chest further towards the mat after a few rounds of breath, press back up into table top

Question 88

Staff to Seated Twist Right

Answer 88

Flip over onto your sit bones, legs extended toward the front of the mat for staff position. Option to use a blanket under your tush for added height. Use your hands to make some space underneath your tush so sit bones are rooted down Bend your right knee and plant your foot next to your left inner thigh Sweep your right hand onto the mat behind you for support. Inhale lift the left fingertips to the sky and grow tall, exhale, turn chest toward the right, left elbow to the outside of your right knee for this seated twist Inhale root through your sit bones Exhale, press knee into elbow and elbow into knee to deepen into this twist. Gaze to the wall or looking back behind your right shoulder

Question 89

Revolved head to knee forward bend Right

Answer 89

Exhale to unwind Bring your left leg to the outside of your mat. Drop your right knee to the ground and bring the right foot to the inside of your left thigh. Place a block on its lowest setting to the inside of your left knee. Grab your strap and loop it around the ball of your left foot. Hold the strap with both hands. Inhale press down through the sit bones and grow taller, chest, chin and gaze toward your left toes. Exhale, fold over your left leg as you climb your hands up the strap toward your foot. Bring your left elbow to the block or the inside of the left knee. Inhale root down thru your sit bones Exhale lift chest and left elbow to the sky, hand overhead while slowly sliding the hand up the strap to create space in this twist Inhale root down and lift the chest Exhale and twist deeper, draw the elbow and hand further back and up

Question 90

Staff to Seated Twist

Answer 90

Exhale to unwind. Return to staff position, both legs extended Readjust to make some space underneath your tush Bend your left knee and bring your foot on the mat next to your right inner thigh Sweep your left hand behind you for support. Inhale lift the left fingertips to the sky and grow tall, exhale, turn chest toward the left side of the room, right elbow to the outside of your left knee for this seated twist Inhale root through your sit bones Exhale, press knee into elbow and elbow into knee to deepen into this twist. Gaze to the wall or looking behind you

Question 91

Revolved head to knee forward bend - Parivrtta Janu Sirsasana with Strap (L)

Answer 91

Exhale to unwind Bring your right leg to the outside of your mat. Drop your left knee to the ground and bring the left foot to the inside of your right thigh. Place a block on its lowest setting to the inside of your right knee. Grab your strap and loop it around the ball of your left foot. Hold the strap with both hands. Inhale press down through the sit bones and grow taller, chest, chin and gaze toward your left toes. Exhale, fold over your right leg as you climb your hands up the strap toward your foot. Bring your right elbow to the block or the inside of the right knee. Inhale root down thru your sit bones Exhale lift chest and right elbow to the sky, hand overhead while slowly sliding the hand up the strap to create space in this twist Inhale root down and lift the chest Exhale and twist deeper, draw the elbow and hand further back and up

Question 92

Corpse

Answer 92

Exhale to unwind Swivel your legs around to the back of the mat, head toward the front of the room and lay down on your back

Question 93

Bridge Prep to Bridge w/ block b/w legs

Answer 93

Bend the knees and plant the feet on the ground, as close to your tush as possible. Grab a block and place it between your thighs. Bend your elbows, press them down into the mat, hands facing up and toward one another. Shimmy the shoulder blades together and open up the chest Back of head and arms pressing against the ground. Thighs hugging the block in and down toward the ground, Sit bones toward the heels, lower belly and ribs curled in, chest is lifted. Keep this Inhale root through your feet and shoulder blades Exhale press through the feet and shoulders and lift your hips for bridge

Question 94

Bridge Prep to supported Bridge

Answer 94

Exhale and release to bring hips back to the ground. Grab the block and place it next to your hips Option to go into bridge again, or supported bridge as we prepare to wind down. I will be guiding you through supported bridge. Set up feet hip distance apart, shoulder blades squeezing in toward one another. Inhale root through your feet and shoulder blades Exhale lift your hips up and place the block on its lowest setting underneath your hips and lower down.

Question 95

Chest to Belly

Answer 95

Exhale and lift the hips to remove the block. Gently lower your hips to the ground. One at a time, bring the knees to the chest and cradle your legs with your hands

Question 96

Happy Baby

Answer 96

Guide your knees slightly wider than your shoulders. Bring your hands to inner ankle or perhaps they wrap around the outside of your feet. You can stay here or bring your feet above your knees for happy baby Lower back stays on the ground, Back of head on the mat. Inhale, feel the support of the ground beneath you Exhale, allow the knees to widen to drop lower toward the ground

Question 97

Chest to belly

Answer 97

Release your feet and hug your knees back over your chest, holding them tenderly

Question 98

Supine belly twist

Answer 98

Extend the right leg out, grab your left knee with your right hand, and bring left arm out to shoulder level, palm facing down Gently guide your knee across your body for a twist, bringing the knee to a block or the mat whichever way allows you to keep the left shoulder down on the mat Muscle Energy: Inhale, create more space in your belly and chest Organic Energy: Exhale and release further into this gentle twist

Question 99

Chest to belly

Answer 99

Release your knee and return to center, Exhale to bring both knees to chest

Question 100

Supine Belly Twist Left

Answer 100

Extend the left leg out, grab your right knee with your left hand, and bring right arm out to shoulder level, palm facing down Gently guide your knee across your body for a twist, bringing the knee to a block or the mat whichever way allows you to keep the right shoulder down on the mat Inhale, create more space in your belly and chest Exhale and release further into this gentle twist

Question 101

Chest to belly

Answer 101

"Transition: Release your knee and return to center, knees to chest

Question 102

Corpse for Savasana

Answer 102

Exhale to lower feet to the ground One at a time, extend each leg toward the back of your mat and prepare for savasana Set up in a comfy position. Some offerings are blanket or bolster under your knees, a blanket to cover up, remove your glasses and place them on a block. Choose a position that is most restful for you