Let the moon dance

• Seated opening meditation
• Lay down supine on the mat
  • side bends on the back L+R x2
    • hollow shape
    • leg externally rotate and abducted
    • same side arm pointed toward the foot
    • look toward the extended hand (opposite one)
• supine yoga crunches x3 at least
  • bridge pose with arms extended
  • arms towards feet, knees toward chest, tailbone tacked
  • variation: pass block between hands and between knees
• knees to chest
• roll back and forth
  • come up to sitted pose, squat, low chair and low chair with lifted heels
• tadasana
• one leg lateral bends L+R repeat se needed incremental sequence
  • same side arm pointed toward the floor
  • same side leg ebducted, foot lifted from the floor
  • hips shifting in hopposite direction
  • bend standing leg
  • start opening to the side and extend lifted leg back
  • ardha chandrasana (half moon pose)

sequence 1 BEGIN

• one leg lateral bend (R leg lifted)
• ardha chandrasana (L supporting leg)
• shiva squat (L supporting leg, R knee behind L)
• lunge (L foot forward, R foot back)
• low lunge
• runners lunge
• low lunge <-> runners lunge, one the breath x3
• lunge
  • hands inside the front foot
• plank
• chutaranga
• UMS (upward facing dog)
• AMS (donward facing dog)
• lunge (R foot forward, L foot back)
  • jump switch
• lunge (L foot forward, R foot back)
• shiva squat (L supporting leg)
• ardha chandrasana (L supporting leg)
• one leg lateral bend (R leg lifted)
• tadanasa sequence 1 END Repeat on the other side

sequence 2 BEGIN

• one leg lateral bend (R leg lifted)
• ardha chandrasana (L supporting leg)
• shiva squat (L supporting leg, R knee behind L) add incrementally
  • step back with legs squeezed together
  • eagle pose (R supporting leg)
  • low shiva squat
  • crossed pistol squat
• lunge (L foot forward, R foot back)
• warrior II
• reverse warrior
• warrior II
• humble warrior
• humble warrior variation:
  • hands on the floor in line with torso
  • press floor away
  • resist qwith legs
• lizard pose
• diamond plank
  • hand closer to each other with index and thunbs creating a diamond add incrementally
  • front knee on arm
  • foot lifted
  • chutaranga with front knee to tricept (or eka padha koundinyasa II variation)
• chutaranga
• UMS (upward facing dog)
• AMS (donward facing dog)
• lunge (R foot forward, L foot back)
  • jump switch or
  • hands stand with knees to chest
• lunge (L foot forward, R foot back)
• shiva squat (L supporting leg)
• shiva squat twist
  • L hand on the floor or block, right arm up or
  • palms together, L elbow to R thigh
• ardha chandrasana (L supporting leg)
• one leg lateral bend (R leg lifted)

• tadanasa sequence 2 END Repeat on the other side Repeat seqeunce 2 as many time as needed or as time allows

• tadasana
• surya namskara I to AMS sequence 3 BEGIN
• plank
  • R leg externa roation and abducted
• lower down to the mat
• prone eka pada koundinyasana (hold for 3 mins min)
  • R leg out to the side
  • make a pillow with hands
  • turn head to the L
• plank
• vinyasa if energy allows sequence 3 END
• AMS

• repeat on the other side

• all 4
• transition from all 4 to dandasana
• dandasana
• transition from dandasana to supine laying down
• simple twist L+R

• supported bridge

• savasana