Sore Corps Yoga

Here is the yoga sequence we did Sunday at the Muscle Box. Namaste, y'all!

Mountain pose (Tadasana)

Sun salutations x 5 (There are many variations to sun salutations, this is the one we did)

• Mountain pose
• Arms swoop overhead, slight backbend
• Arms swoop down, palms touch ground, head down, knees bent if necessary
• Palms still on ground, extend back forward and look up
• Bend knees, plant palms firmly on ground
• Jump back into plank
• Upward dog
• Downward dog
• Look between your hand, jump feet between hands
• Forward bend
• Arms swoop up as you raise your torso, keep spine flat
• Arms above head, slight backbend

One or more rep of every pose below, being sure to do each one on both sides:
Warrior 1
Warrior 2 - shoulders square to front, knee tracking over middle toe, no surfing!
Triangle
Tree
Chair x 3 - go deeper than the girl pictured at that link
Headstand - 2 or 3. If you fail more than twice getting up, stop trying for that session and move on.
Pigeon, modify by bending back leg if necessary, and by using towel under front leg's hip if necessary. Fold torso over forward leg, resting on crossed elbows. Work towards getting foward leg perpendicular to your torso and both hips facing forward.
Bridge
Wheel x 3

Figure four hip opener, both shoulders on floor, allow bent leg to fall across so foot is flat on the floor, lower foot and rotate onto its side (could not find illustration of this)

Hero, using a towel under your butt if necessary or alternatively simply sitting on your shins & tops of your feet. Arms in Gomukhasana, known less poetically as Cow Face Pose. Note her leg position in this illustration - that is also a nice way to work this pose.

Though we did not do this, finish in savasana or corpse pose, where you simply lie flat on the mat, palms up, feet dropping out to left and right naturally, and just breathe for a few minutes.