Yoga

King Pigeon Practice
May continue practice with the splits. 8. Trianga mukhairkapada pashimottanasana series 9. Back bends of choice 10. Head stand of choice close Savasana //Practicing altruism is the real source of compromise and cooperation; merely recognising our need for harmony is not enough Do not limit your expressions of love and compassion; it is the necessary business of every part of the human community.~ Dalai Lama IVX//
 * 1) Sun salutation A- surya namaskara A
 * 2) Sun salutation B- surya namaskara B
 * add the series: waterfall warrior, twisted waterfall warrior, reclined warrior 1, warrior 2, swimmer's pose, and triangle after finding warrior 1 in the original salutation.
 * 1) Primary standing series
 * 2) Primary seated series
 * 3) Pigeon- eka pada kapotasana
 * 4) Mermaid- eka pada rajakapotasana upodghata
 * 5) King Pigeon- eka pada rajakapotasana

Savasana //Our task must be to free ourselves...by widening our circle of compassion to include all living creatures and the whole of nature and it's beauty. ~Albert Einstein//
 * Practice of Balance**
 * 1) Balancing poses on knees
 * 2) Down dog, down dog flips, standing splits
 * 3) Sun salutation A- surya namaskara A
 * 4) Standing: forward folds, pyramid, prayer twist pyramid, triangle, thunder triangle
 * 5) Balancing poses standing: eagle, tree, primary standing balance poses
 * 6) Warrior I and waterfall
 * 7) Warrior II and crescent
 * 8) Warrior III (with a focus on leveling hips)
 * 9) Half moon- arda chandrasana
 * 10) Bound half moon- hastapada arda chandrasana
 * 11) Balancing poses on back with twists.
 * 12) Shoulder stand
 * 13) Head stand of choice close

(Practice 3- 7 with right leg) 3. Asymetrical fold and twists with one leg behind practicioner- bharad va jasana 4. Foot under pelvic floor with fold and twist 5. Marchiasana I and II and III 6. Janu sirsansana I and II and III and half lotus 7. Symetrical forward fold- pasciomottanasana (Practice 7-3 with left leg) 8. Butterfly or book- baddhakonasana 9. Open leg forward fold- upa vistha konasana 10. Twist over open legs (opens toward ceiling)- parivatta janu sirasana 11. Boat, and boat variations (5-10) 12. Bridge 13. Bow 14. Shoulder stand and/or head stand of choice Savasana //“The weak can never forgive. Forgiveness is the attribute of the strong.”// ― [|Mahatma Gandhi], //[|An Autobiography: The Story of My Experiments with Truth]//
 * Practice for Twist**
 * 1) Broken toe
 * 2) Balancing poses- hands and knees

1. Child pose 2. Sun salutation A- Surya namaskaa A 3. Flip the dog, crunched one arm back bend, standing splits- vinyasa 4. Side planks, with toe balance-vinyasa 5. (Right Side) Warrior I, crescent warrior, prayer twist, warrior II, reclined warrior II, swimmer's pose with bind, triangle pose- vinyasa 6. (Left Side) Warrior I, crescent warrior, prayer twist, warrior II, reclined warrior II, swimmer's pose with bind, triangle pose-vinyasa (to belly) 7. Superman pose, up bow (with variations)-vinyasa (to seated) 8. Pasciomottanasana, marchiasana I, II, and half lotus, janu sirsansana I, and II 9. Boat with multiple variations (10-15 pose variations) 10. King of fish pose, bridge, bow 11. Fish Savasana //"Listen to the mustn'ts child. Listen to the don'ts. Listen to the shouldn'ts, the impossibles, the won'ts. Listen to the never haves, then listen close to me-anything can happen child. Anything can be." ~ [|Shel Silverstein]//
 * Arms and Abs Practice**

1. Kneeling arm stretch (1 min per arm) 2. Broken toe pose (1 min) 3. Camel pose (2 min) (can be reclined with block for additional min) 4. Cat and cow (10 breaths) 5. Down dog (1 min) 6. Right leg forward- dragon (2 min), sphinx (2 min), pigeon (4 min)- vinyasa 7. Left leg forward- dragon (2min), sphinx (2 min), pigeon (4 min)-vinyasa 8. Right leg forward splits (1 min), child pose (1 min), crossed vee sit (1 min) 9.. Left leg forward splits (1 min), child pose (1 min), crossed vee sit (1min) 10. Indian pose with fold (1 min per side) 11. Butterfly (2 min), open book (2 min), half butterfly (2 min per side) 12. Open straddle (4 min) 13. On back- knees to chest (2 min), left twist (2 min), right twist (2 min) 14. Happy baby (2 min), boat baby (1 min) 15. Bridge and bow (1 min X3) 16. Fish (2 min) Savasana //"Within you there is a stillness and a sanctuary to which you can retreat at anytime and be yourself." ~[|Hermann Hesse]//
 * Introductory Yin Practice**

1. Child pose 2. Cat and cow 3. Kneeling arm stretch 4. Camel pose- ustrasana 4. Sun salutation A-surya namsaa A 5. Pyramid (left and right) 6. Lunge to prayer pose (left and right) 7. Triangle and thunder triangle (left and right) 8. Standing forward fold 9. Primary standing series 10. Crow, Fire Fly-tittibasana, 11. Head stand 12. Hand stand 13. Plow pose, shoulder stand 14. King of the fish pose 15. Fish pose Savasana //“Everything is funny, if you can laugh at it.”―// [|Lewis Carroll]
 * Inversion Practice**



[|Chakras] [|Encyclopedia of poses and invocations] [|Sanskrit practice, distionary, and pronunciation] 