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Description

Create/experience more space in the lower back. Focus on breathing, posture and elongating (spine) from top to bottom. From feet, to heels, knees, hips, core, spine, lower & upper back and neck (& endstretches) [#1 - Use a rolled-up towel (+/- 12cm diameter) to support your lower back in Basic Move->artificial workspace] [#2 - Extended Child's Pose (3×)->Malasana I->II] [#3 - Ball Wheel->Wheel]


Exercises

Set 1: 1 round
Basic Move
Basic Move
3 minutes
Transition
Transition
10 seconds

Set 2: 1 round
Standing Cat Cow
Standing Cat Cow
20 seconds
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
2 minutes
Standing Cat Cow
Standing Cat Cow
20 seconds
Transition
Transition
5 seconds
90 Lat Stretch
90 Lat Stretch
1 minute
Transition
Transition
10 seconds
Downward Facing Dog
Downward Facing Dog
45 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
20 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
20 seconds
Transition
Transition
5 seconds
Extended Child's Pose
Extended Child's Pose
1 minute
Transition
Transition
10 seconds

Set 3: 1 round
Boat Pose
Boat Pose
30 seconds
Transition
Transition
10 seconds
Head to Knee
Head to Knee
1 minute
Transition
Transition
10 seconds
Boat Pose
Boat Pose
30 seconds
Transition
Transition
10 seconds
Head to Knee
Head to Knee
1 minute
Transition
Transition
10 seconds
Boat Pose
Boat Pose
30 seconds
Transition
Transition
5 seconds
Staff Pose
Staff Pose
30 seconds
Seated Forward Bend
Seated Forward Bend
2 minutes
Staff Pose
Staff Pose
1 minute
Transition
Transition
10 seconds
Wide Leg Forward Bend
Wide Leg Forward Bend
2 minutes
Transition
Transition
5 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Transition
Transition
10 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
45 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
45 seconds
Seated Wide Angle
Seated Wide Angle
2 minutes
Transition
Transition
10 seconds
Extended Child's Pose
Extended Child's Pose
1 minute
Transition
Transition
10 seconds

Set 4: 1 round
Basic Move
Basic Move
4 minutes
Transition
Transition
10 seconds

Set 5: 3 rounds
Right Warrior 1 with High Lunge
Right Warrior 1 with High Lunge
30 seconds
Transition
Transition
10 seconds
Left Warrior 1 with High Lunge
Left Warrior 1 with High Lunge
30 seconds
Transition
Transition
10 seconds

Set 6: 4 rounds
Upward Facing Dog
Upward Facing Dog
30 seconds
Transition
Transition
10 seconds
Camel
Camel
30 seconds
Transition
Transition
10 seconds

Set 7: 3 rounds
The Swan
The Swan
30 seconds
Rest
Rest
5 seconds

Set 8: 1 round
Floor Bridge
Floor Bridge
3 minutes
Transition
Transition
10 seconds

Set 9: 4 rounds
Locust
Locust
30 seconds
Transition
Transition
5 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Transition
Transition
10 seconds
Camel
Camel
30 seconds
Transition
Transition
10 seconds
The Swan
The Swan
30 seconds
Transition
Transition
10 seconds

Set 10: 1 round
Half Frog Pose
Half Frog Pose
30 seconds
Transition
Transition
5 seconds
Half Frog Pose
Half Frog Pose
30 seconds
Transition
Transition
5 seconds
Bow Pose
Bow Pose
30 seconds
Sideways Bow Pose
Sideways Bow Pose
20 seconds
Sideways Bow Pose
Sideways Bow Pose
20 seconds
Transition
Transition
10 seconds
Ball Wheel
Ball Wheel
3 minutes
Transition
Transition
10 seconds

Set 11: 1 round
Transition
Transition
15 seconds
Legs Up Position
Legs Up Position
2 minutes


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