Resolutions

A new year commemorates one full revolution of this precious home of ours around the big shiny star. My resolution: to resolve to open to change. Email me at shineyoga@gmail.com with questions, or additional info on any poses. Peace and blessings!

Let your practice be a means of cultivating an openness to change.
OOOOOOOOOOOOMMMMMMMMMMMMMMMMMMMMMMMMMMMM

Warmups
Surya Namaskar A (3 or so times, more if you have time) with breath...move with breath at each pose, breath that should accompany pose is directly before.
tadasana (standing mountain pose)-inhale hands above head-exhale, uttanasana (forward fold)-inhale, ardha uttanasana(half lift in forward fold)-exhale, plank(push up)-chaturanga dandasana(lowering down, elbows tight to sides to belly)-inhale, bhujangasana(cobra)-exhale adho mukha svanasana (down dog)-inhale, uttanasana and exhale---inhale ardha uttanasana--exhale to uttanasana---inhale tadasana
Surya Namaskar B (4 repetitions)
Same format, insert the following sequence after down dog:
1st repetition: inhale to R leg lunge, exhale in lunge, inhale onto right thigh (big inner spiral on back leg) breathe here for 3 breaths, exhale down dog, repeat on left side
2nd repetition: inhale to R leg lunge, exhale in lunge, inhale right hand high, exhale to lunge, inhale left hand high (breath long on opposite side belly and keep right hip tacked back), exhale to down dog
3rd repetition: inhale to R leg lunge, bring L knee to mat, bring R foot into R hand, deep breaths into quad stretch, repeat on opposite side
4th repetition: inhale to R leg lunge, exhale in lunge, inhale to standing splits, 3 big full breaths, exhale to down dog--repeat on L side.

Virabhradrasana 1: 3-5 breaths on each side.
Anchor back foot, especially pinky toe side, drawn both legs towards midline, inner spiral back leg, outer spiral front leg, breath deeply into core of belly, shine arms up above head, palms face one another, express out heart's intention fall the way out through fingertips and toes!
Inhale openess, exhale resistance

Vira 2: 3-5 breaths on each side
Anchor back foot, ideally front heel aligns with back foot's arch, inhale hands paralell with shoulders, inflate back belly and ribs, draw gaze over front hand. Breathe in steadiness, exhale resistance.

Utthita Parsvokonasana (Extended Side angle): anchor back foot, breath into back ribs and back of head
Parivrtta Trikonasana: Right leg forward, feet are shoulder width apart, back foot is at 45 degrees, bring hips paralell horizontally,BIG outer spiral on front leg by bringing fingers into crease of hip.

Vrksasana (tree) Do for 5 breaths, then other leg. Do again, extending opposite hand for twist. Hug into vertical midline with muscle energy from both legs (make sure balancing leg isnt on standing knee!)

Pigeon Prep (backbend, start with aligning back knee and foot with hip, and BIG inner spiral on back leg, bringing fingertips in line with hips)stay for 3 breaths, then walk fingertips forward for hip opener.

Backbend sequence: bhujangasana, adho mukha svanasana (up dog),
*upward facing dog with wider fingers (wider than shoulders) with hips wider, legs bending at knee toward head

Balasana (childs pose)

Janu Sirsasana (one leg forward in seated, one leg bend into opp groin, lean midline over extended leg)

Baddha Konasana (bound angle pose)

Twist in Sukhasana (easy seated pose)

Savanasna

OMMMMM