Alexander and the Terrible Horrible No Good Very Bad Day (Podcast Notes 9/13/2021)
Rest
Lay down on your back.
Sun Salutation
Stand in mountain pose. Fold forward till your hands reach the floor. Step back into downward dog. Bring your knees to the floor into table top and lower your chest to the floor. Set your hands next to your chest and lift your chest as a cobra lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.
Airplane
Stand in Mountain pose, bend forward and lengthen your arms like the wings of an airplane. Now lift your back leg like the body of the plan. Fly through the sky.
Chair
Stand in Mountain pose. Lift your arms to the sky like you are holding onto the chains of a swing. Now keeping the lift of the arms sit back onto the swing- it's lower than you think!
Boat
Sit in Staff pose and bend your legs. Lift your feet off the ground and place your arms next to your legs. Now balance like a boat.
Lion
Sit in Staff pose. Bend your right knee and sit on your right foot with your toes pointing behind you. Bend you left knee and place your left foot under your right buttocks. Press your palms with fingers outspread on your knees.
Warrior 1
From mountain pose jump your feet wide and then bend your right leg. Turn your body towards your leg and lift your arms into the air like a warrior stretching up to the sun pleading for guidance and strength.
Warrior 2
From Mountain pose jump your feet wide and bend your right knee. Now extend your arms to the side and look past your right fingertips like a warrior calm and steady ready to fight for justice.
Warrior 3
From Mountain pose bend forward and extend the arms straight in front of you and lift the back leg and fly like Superman, Be as tall as superman by lengthening your body. Arms go towards the wall in front and legs go to the back wall. Stretch!
Chair to Mountain
Stand in Mountain pose. Lift your arms to the sky like you are holding onto the chains of a swing. Now keeping the lift of the arms sit back onto the swing- it's lower than you think then stand up into Mountain pose.
Butterfly PB&J (Activity)
From Butterfly pick up your right foot and slather jelly on it. Pick up your left foot and slather peanut butter on that side. Smoosh them togther and come forward butterfly and eat your sandwich. nom nom nom.
Airplane
Stand in Mountain pose, bend forward and lengthen your arms like the wings of an airplane. Now lift your back leg like the body of the plan. Fly through the sky.
Star Jumping Jacks
Start in Mountain pose and jump your feet wide so your feet are as wide as your hands. Then jump them back in as fast as you can. Repeat.
Sun Salutation
Stand in mountain pose. Fold forward till your hands reach the floor. Step back into downward dog. Bring your knees to the floor into table top and lower your chest to the floor. Set your hands next to your chest and lift your chest as a cobra lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.
House
From Star pose bring your arms up over your head and interlace your fingers like the roof of the house.
Table
Come onto your hands and your knees. Bring your knees under your hips and your wrists under your shoulders. Your back and neck is in a neutral position.
Gate Pose- hands kiss
Stand on your knees and extend your right leg out. Become a gate by placing your right palm facing up on your thigh and extend your left arm over your head. Lengthening to the right your torso and left arm reach towards your right foot as your right hand slides down your leg. Try to latch your gate by having your two hands touch together at your foot. Repeat on the other side.
Rolling ball
Sit in Staff pose and bend your knees keeping your feet flat on the floor. Hug your knees and lift your feet off the floor so you are balancing on your sit bones. Roll back till your sacrum lifts off the ground and roll back up to put your feet back on the floor. Repeat as many times as you would like.
Moon Salutation
Begin in Mountain pose reach up and over into crescent moon then step open into horse stance. Straighten your legs and spread your arms to come into star pose. Extend and bend from the hip to your right foot to be in triangle pose and turn to face your right leg. Lengthen over your right leg into extended side stretch. Bend the knee to low lunge and turn the torso to come into side lunge. Now shift the weight to the left side and come into side lunge, turn to low lunge. Straight the leg to be in extended side stretch. Turn again to come into Triangle pose. Come up to star pose, bend the knees and sit in horse stance, extend the arms and legs and reach to crescent moon and jump the legs to mountain pose.
Rest
Lay down on your back. Rest for 2 minutes. You can count to 100 or skip count by 2’s, or even multiply in your head as high as you can. Then turn to your right side and sit up.