While I think, enjoy the Making Fiends episode about a class president, because it has a wonderful song about voting (or just to hear Marvin say "bMy...bMySELF?")
1. Breathing assessment-lying face up on the mat
a. hands on the belly-take a few breaths here. Allow the breath to even out, and come to a restful pace and depth, and direct your attention to the rise and fall of your belly against your hands. When you're ready, begin your own count of seven breaths. Allow the breath to sink toward the mat, and spread out from the belly, so that the rise and fall of the abdomen becomes an expansion and release of the back and side ribs. Bring your hands there for feedback, as you direct the breath more strongly toward the back body, allowing the inner unit to engage slightly on exhale. When you're done, take one more enhale--arms overhead, feet flexed, knees soft, Exhale strongly, and curl yourself up, Reach toward your toes for a hamstring stretch. Roll sequentially up through the spine. Grab a brick and a bumpy ball.
2. head on the brick, bumpy ball under your bra-line, return to your back. Grab the brick with your hands, and inhale, allowing the ribs to flare slightly. Exhale knit the front ribs together, soften the sternum, and swing the ribs into the ball as you nod and curl, feeling your sacrum broad on the mat, keeping the feet parallel and flexed. Pulse for three dragon breaths and release down. Repeat 3X, the third time stay up there. Rotate toward your right shoulder, back to center Left, and center, 3X each side, release down.
Bed soon, and no printer! Sequence, anyone?
3. bumpy ball under the hips, knee folds-L&R 4 sets, both legs 3-4 sets
4. neutral pelvis bridge, leg kicks
5. roll up
6. roll over->jackknife?
7. plank, chatterunga
8. (kick two three and up)
9. swimming->swan
10.child's pose, plank->serratus pushups->down dog->twist/side plank->down dog, ch. pose
Oooh More later.
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