Today I designed a core sequence. Can be done in a dynamic way and with music. As always you can always rest in childpose in between. (*) are recoveryposes
- Sun salutations
- On feet
- Chair
- Warrior I
- Warrior II / Flying warrior
- Warrior III
- On hands + feet
- Downward dog
- Downward dog three legged / threelegged with upperleg to side
- Table top
- Cat / cow
- Table top / table top arm + reverse leg up / Table top knee to elbow
- Plank / Plank knee to elbow
- Chaturanga Dadasana
- Cobra (*)
- On forearms + feet
- Dolphin / Dolphin push up
- Dolphin plank / 1 leg up / both feet to one side
- On side
- Side plank with dolphin arms
- Side plank
- Peak pose
- Crow pose
- Side crow
- On butt
- Boat pose (eg. 5 x 5 sec with a scale pose / cross legged of stretched leg sitting lift up in between)
- Boat pose knees to chest
- Boat pose knee to reverse elbow
- On belly
- Sphinx
- Cobra
- Half Locust pose
- Full Locust pose
- On back
- Crunches
- Cicling in the air
- Side crunches
- (optional) Various poses like in this mini video
- Resting
- Wind removing pose (contracting every muscle in the body)
- Savasana