Max Novelli

Created: 2023-05-09
Level: advanced
Description: this class lead the student to play with plow pose and half moon pose. It teases the student with main component and challenge them to move from to the other effortlessly

Supine, feet wide, knees touching. Breath. one hand on the belly and one on the heart Find mind-body connect and set intention
Apanasana, knees to chest twist variation:
- bring knees toward one side of your head.
Supine cat/cow
- supine cow, arms extended
- supine cat, arms towards feet, crunch
Hold crunch
- extend one leg, L+R
modified plow pose Legs bent 90 degrees at the knees
roll back and forth
- modified plow -> seated
- modified plow -> squat
- modified plow -> low chair, heals lifted
utkatasana (chair) on toes
uttanasana roll up one vertebra at the time
tadasana
sequence 1 Begin x2
- tadasana
- standing lateral bend, L+R
  1. feet on the ground
  2. internal foot lifted, internal leg abduction
- squat round spine drop seat bones on mat roll back
- modified plow roll forward
- low chiar on toes
- uttanasana roll up one vertebra at the time sequence 1 End
sequence 2 Begin, L+R
- standing lateral bend with lifted leg, L+R
  1. static
  2. hands to heart center bend standing leg work towards ardha chandrasana
- sequence 1
- dynamic lunge to runners lunge x3
- AMS (Downward facing dog)
- modified vinyasa Begin x2
  - AMS
  - Spinal roll to plank
  - bend leg at the knee
  - Lifted child pose
  - AMS modified vinyasa End
- wild thing prep
- lunge
- uttanasana roll up
- tadasana sequence 2 End
sequence 3 Begin, L+R
- stading lateral bend with lifted leg
- work toward ardha chandrasana
  - bend standing leg
  - go lower
- Warrior II
- reverse warrior
- reverse triangle
- triangle pose
- modified vinyasa
- wild thing prep
- lunge
- uttanasana
- tadasana sequence 3 End
sequence 4 Begin, Modified surya namskara A
- standing lateral bend with lifted leg
- transition to ardha chandrasana
- warrior II
- high lunge
- low lunge
  - back knee down
  - back shin out to the side
- modified extended side angle
- move back leg closer
- modified lunge to ardha chandrasana
- modified vinyasa
- wild thing prep
- lunge
- utkatasana
- uttanasana
- tadasana sequence 4 End
Restorative pose
- pigeon prep
- 90-90 forward fold
- partner seated forward fold

Roll to the half moon

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