SACRED SPACE BETWEEN US

OPENING

 Inspired words of yogic philosophy and teachings..  12:24

GROUNDING

Creating space with a guided beginning  meditation.. Seated or Laying  13:40

TRAVELING

Guided Relaxation and Meditation/Savasana 16:37

1.  THREE PART BREATHING 

A -INTO THE LOWER ABDOMINAL AREA

B- INTO THE CHEST AREA

C- INTO THE UPPER LUNGS

2. WIND REMOVING POSE 

RIGHT SIDE 

LEFT SIDE

BOTH KNEES TOGETHER

3. HAPPY BABY POSE

4. THREAD THE NEEDLE POSE

RIGHT SIDE

LEFT SIDE

5. SPINAL ROCKING

HIPS STAY ON FLOOR AND SLIDE BACK AND FORTH

6. SPINAL TAPPING 

HIPS MOVE  UP AND DOWN - SLIGHTLY LIFTING OFF THE FLOOR

7. SPINAL TWIST

RIGHT & LEFT SIDE

8. SPINAL TWIST w/ STRAP - RIGHT SIDE  & LEFT SIDE

SPINAL TWIST w/  HAMSTRING STRETCH

9. SPINAL MASSAGE ROLLING FROM HEAD TO FEET 

10. HIP CIRCLES 

BOTH DIRECTIONS

11. CAT/DOG STRETCH

12. DOWNWARD FACING DOG

13. RUNNER'S LUNGE

RIGHT SIDE

LEFT SIDE

14. PIGEON POSE

RIGHT SIDE

LEFT SIDE

15. SUPPORTED BRIDGE

16. SUPPORTED FISH POSE

17. SAVASANA

RESTING POSE.. 

Ujjayi Breathing Technique 

Samasthiti 

Arms up

Fold Forward

Look Forward

Runners Lunge (Left side)

Down Dog Pose

Plank

Knees chest chin 

Sphinx Pose / Cobra Pose

Down Dog

Runners lunge (Right Side)

Fold Forward

Arms Up

Samashthiti

Samasthiti

Arms Up

fold Forward

Plank

Chaturanga /Plank Pose

Up Dog

Down Dog

Look Forward

Fold Forward

Arms Up

Samasthiti

Chair Pose

Fold Forward

Look Forward

Plank

Chaturanga

Up Dog

Down Dog

Warrior 1 Right Side

Plank

Chaturanga

Up Dog

Down Dog

Warrior 1 Left Side

Plank

Chaturanga

Up Dog

Down Dog

Look Forward

Fold Forward

Chair 

Samasthiti

Relax - Be Still - Restore - Rest