is a rock climber and passionate yoga enthusiast. Her classes are intended to help athletes of all types avoid injuries caused by strong tight muscles and to increase performance through improved range of motion.
NOTE: You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. Content shown on this website may not be tailored to your current physical and mental health. Please consult a medical professional before attempting any of the poses listed here.
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First Sequence - Torso Lifts > Leg Lifts > Low Boat
Lay on your back with your arms extended over head, Lift your chest off the floor and back down five (5) times then on the last one hold for five (5) breaths. Lower chest. Lift and lower legs five (5) times then on the last one hold legs lifted for five (5) breaths. Finish the sequence by holding Low Boat Pose (both torso/arms and legs lifted. Hold low boat for five (5) breaths.
Second Sequence - Dandasana > Leg Circles
Sit in Dandasana. Press hands into the floor or on blocks for more elevation, lifting your rear-end up off the floor while your heels remain on the floor. Lift up one leg. Lift the leg a bit higher. Lift just a bit higher. Hold. Next, extend the leg to the side and around, drawing a large circle. When done drawing a circle, extend the leg out to the side and hold for a five-count. Lower leg and repeat on the opposite side.
Third Sequence - Boat > Lolasana
Move into Boat pose. Hold for five (5) breaths. Then cross your feet and press up into Lolasana. If desired, use blocks under your hands to give you more space to lift off the floor. Hold Lolasana for five (5) breaths. Return to boat and repeat the sequence for a total of five (5) times.
Fourth Sequence - Reverse Table Top > Purvottanasana
Place a block between your knees and move into reverse table top. Hold the pose for five (5) breaths. Finish with holding Purvottanasana for five (5) breaths.
Final Counter Pose - Belly > Up Dog (or Cobra)
To relieve your core and shoulders from the intense workout listed above, come to your belly and press into upward dog or cobra.
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Some of you expressed just how much you loved last night's flow session (who knew you folks liked so much pain?!...challenge accepted!) So, should you want to revisit the torture I descended upon you, here's a couple of the flow sequences we did:
Flow 1 - Building up the Burn
Flow 2 - My Leg's on Fire
From Downward Dog:
Kickin' Up the Core Workout