Updated: Apr 15, 2021
intermediate class, warming
time: 40 minutes or more, depending on how long you mediate at the end.
Youtube playlist can be found here
playlist in sequential order:
monsoon dub, Desert Dwellers
balkan spirit, Sufi's Life & Merlin
soul sanctuary bwoy de bhajan remix, Kaya Project
shadow lurker, Kala Scintilla,
crossing the desert, Desert Dwellers
hands and knees
tuck your toes hands directly under your shoulders
inhale, drop your belly towards the floor while looking up
cow
exhale, arch your back and look to the floor
cat
repeat cat cow 4 times
wrist warm up
come back to a neutral spine
slowly make circles with your wrists while keeping your palms on the floor
complete 4 circles
circle in the opposite direction
complete 4 circles
tuck your toes
inhale, lift your knees
exhale, press your hips up and back
down dog
straighten one leg while bending the other
do the same on the other side
taking any movements that your body calls for, whatever feels good
coming into stillness
hold for 4 breaths
walk hands back to meet your feet
inhale, slowly rise up to standing
bring your arms overhead palms facing in towards one another
slide your shoulders down and out from your ears
mountain pose
inhale, interlace hands pointer finger extended to ceiling
exhale, lean to one side
hold for 2 breathes
inhale come back to center
repeat on the other side
inhale, come back to center
interlace hands behind back palms touching