Go Dog Go- Blog Post Notes 1/15/2022
Mountain Pose to Downward Dog pose
Stand in Mountain pose with feet together and hands by your side, then bend your knees and jump back into downward dog.
Three legged downward dog
In Downward dog lift one leg up towards the ceiling.
Chin, chest, knees to floor
Come into plank pose, bend your knees and lower your body so your chin, chest, and knees touch the floor at the same time.
Three legged downward dog to Chin, chest, knees to floor
From Downward dog lift one leg up to the ceiling then come back to downward dog and bend your knees and come into Chin, Chest, knees to floor.
Sun Salutation (child)
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.
Rag doll to downward dog
From Mountain pose bend at your hips and relax your torso so your head comes near your feet and grab your elbows. Rest here for a moment then take your hands to the floor and step or jump back into downward dog.
Tree - right foot
From mountain pose, lift your right foot to the inside of your left thigh. Lift both arms straight to the sky like branches of a tree.
Tree - left foot
From mountain pose, lift your right foot to the inside of your left thigh. Lift both arms straight to the sky like branches of a tree.
Tree to downward dog
While in tree quickly bring your leg down and take your hands to the floor. Now Jump back into downward dog.
Chair to downward dog
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 chair of the swing. From here bring your hands to the floor and jump or step back into downward dog.
Downward dog to chair
In downward dog jump or step your feet together and sit back on your chair swing.
Upward dog to downward dog (2x)
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 and legs off the floor as a dog lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.
House to Mountain
Stand in House pose with your hands above your head and feet wide apart. Now do a mini Yogi jumping jack and jump into mountain pose.
House
From Star, bring your arms up over your head and interlace your fingers like the roof of the house.
Fish
Lay in Rest pose with legs bent and soles of the feet on the ground. Lift the buttocks up and place your hands under the buttocks with palms on the floor. Press into your palms, and forearms, lift your chest and come onto the crown of your head. This pose is named after a fish who saved a civilization.
Superman on belly
Lay on your belly and bring your arms forward like Superman flying. Lift your arms and legs off the floor and fly through the sky.
Reclined butterfly-
Lay in rest pose bring your feet together in butterfly, roll your shoulder under and grab your ankles
Boat
Sit on the floor with your legs bent and feet near your buttocks. Lift your feet off the ground and straighten your legs. Bring arms straight next to your legs. Now balance like a boat on a lake.
Upward hands and feet to rest
Come into boat pose and grab onto your feet bringing them up towards the sky.
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.
Wheel (2x)
Come into halasana then place your palms next to your shoulders. Point your fingers away from your feet. Press into the floor and raise your neck and shoulders off the floor as you roll like a ball into a kneeling position.
House
From Star, bring your arms up over your head and interlace your fingers like the roof of the house.
Half Moon
From standing jump your feet wide and bend at the waist sideways, brining one arm to the floor. As the arm comes to the floor let the opposite foot start to float up like the moon. Feel a little curve in your body from your head to your foot just like a curve in a half-moon.
Boat
Sit on the floor with your legs bent and feet near your buttocks. Lift your feet off the ground and straighten your legs. Bring arms straight next to your legs. Now balance like a boat on a lake.
Plow to rolling ball
From rest pose, bend your legs and bring your legs back over your head. Take your hands to your back. Now round your back and roll up to a sitting ball pose.
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.
Chair to Mountain pose
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 chair of the swing- it's lower than you think!
Downward dog to upward dog
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 and legs off the floor as a dog lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.
Lay on belly
Downward dog to upward dog
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 and legs off the floor as a dog lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.
Rolling Ball-
Sit in Garland pose Roll back till your sacrum lifts off the ground and roll back up to Garland pose. Repeat as many times as you would like.
Crescent Moon
Stand in Mountain pose and reach the arms up over head. Interlace the fingers and as your reach up towards the ceiling bend towards the right side of the body like the crescent moon you see in the sky.
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.
Chair to Mountain pose (3x)
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 chair of the swing- it's lower than you think!
Chair to tree
From Chair stand up quickly and bring your leg into tree pose.
Candlestick*
From resting pose, bend your legs and lift your legs to the ceiling and take your hands to your back. Make your legs stay stiff like a candle of wax.
Rolling Ball-
Sit in Garland pose Roll back till your sacrum lifts off the ground and roll back up to Garland pose. Repeat as many times as you would like.
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.
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.