W. (10/14)

Focusing on the different sensations in the spinal column while challenging your balance...the three dimensions of it, front, back and the sides. Notice areas in which you have much awareness and areas in which there is very little sensitivity.
Start with usual warm up sequence, and the "abdominator" as Connie has lovingly called it. We start laying on the back with the right leg up in the belt. Sit up and put belt on the left foot and lay back down, taking the left leg with you.

-balancing in Navasana (boat pose).

-Adho mukha svasana (down dog)

-Uttanasana (standing forward bend)

-Vrksasana (tree)

-Virabhandrasana III (warrior 3)

-Trikonasana

-Ardha Chandrasana (half moon)

- Haaaaaaaah Savasana!
we used two trifolded blankets under the upper back and blanket folded in half for the head and neck, with a bolster under the knees.

With Gratitude, namaste.

M. restorative (10/12)

Focus on extending the spine (axial extention). Notice the shape of the spine- the curves, the feeling on the front spine, back spine, the left and the right.

-Start with usual warm up and straight leg hip openers.

-Supta Baddha Konasana (the queens pose): about 15 minutes.

-Heart opener : long skinny trifolded blankies under upper back and legs elevated on bolsters: about 10 minutes.

-Sit facing the wall on blankets first we sat in virasana (on the knees) and stretched arms up the wall -- then we switched to cross legs with fingers walking up the wall.

-Lay on back with feet pressed on the wall and block under sacrum (setubandha/bridge pose).

-Savasana.

Namaste!!