If you want to take a look at the flow format and different parts you can check out Coach Lulu’s lesson notes below! Press your bicep into your thigh to help open your chest (stacking your shoulders) Hinge forward at your hip and reach your hands to 6 & 12 If we feel a little shaky and not stacked, bring your feet closer together to allow for a bit more of a stable base position. As we get more experience, we could extend our bottom arm out as well, but for now, most of us should stick with our bottom arm on the thigh.Ī common fault of the Extended Side Angle pose is excessively leaning too far forward or backward.
Our goal is to have our shoulders stacked. Once hinged over, sweep your arms to ‘6 and 12’ of your ‘body clock.’ Place your bottom arm on your thigh to keep yourself stable. Stretch and lean your upper body towards your front foot, and begin to hinge at your hips. We will continue to build on our new stance, but now change up the arm positioning slightly! This is a slightly more challenging position, so don’t hesitate to bring your feet a little closer together to start! Make sure you keep that 90-degree angle in your front leg!įrom the same stance, T your arms into Warrior 2. In this video, we will 1) Introduce Extended Side Angle On Right and Left Side Reach your arms in opposite directions, and squeeze your shoulder blades together 90 degree bend in your knee and stack it over your ankle Option to keep your gaze straight ahead, or maybe bring it over your front fingertips. To complete the Warrior 2 pose, T out your arms and squeeze your shoulder blades together to create length through your fingertips. Our primary goal is to keep the 90-degree angle in our front leg, so only widen your stance as far as you can continue this performance point. This is your stance! Start with your feet closer together, and as you feel more comfortable in this stance, you can widen your feet out on your mat to increase the difficulty. Press your tailbone down to keep your shoulders stacked over your hips. Place a 90 degree bend in your front knee and make sure to keep your knee stacked over your ankle.Ĥ. From here, check to see that your front heel is bisecting your back foot arch.ģ. Separate your feet and point your front foot forward and back foot out to the side.Ģ. The next three poses we will introduce have the same leg stance and offer different arm variations.ġ.
In this video, we will 1) Introduce Warrior 2 stance 2) Practice Warrior 2 on Right and Left Side As you get more comfortable with your yoga journey, you can always push yourself to make things a bit more challenging as we progress.
Pay close attention to the modifications Lulu suggests throughout the lesson because the flow will be challenging! We encourage you to modify and start small. You will notice that three of these poses (Warrior 2, Extended Side Angle, and Reverse Warrior) all have the same stance! We have deliberately programmed these poses together so you can get comfortable and familiar with this stance throughout today’s lesson.Īfter we introduce the movements, we will go through an awesome flow that combines our new movements and some of the things we learned from lesson one.
YOGA SEQUENCE TEMPLATE FULL
We practiced it a few times last session, and now today, we will kick things off with that full flow!įrom there, we are going to be introducing FOUR new standing poses: Chair, Warrior 2, Extended Side Angle, and Reverse Warrior. In our first session, we spent the entire lesson focusing on the Sun A warm up.
Welcome back to your second session of PLT4M yoga.
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