GOODNIGHT MOON (Podcast Notes 9/27/2021)
Cow
From table top round the back and lengthen the tailbone towards the floor.relax the head as you bring your chin towards the chest.
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!
Cat
From table top arch the whole back and bring both the tip of the sacrum towards the ceiling and the top of the forehead to the ceiling
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.
Rabbit
Sit in Hero pose and grab your heels. Bring the crown of your head to the floor. As you rest in this pose imagine yourself just as round and fluffy as the back of a rabbit.
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.
1/2 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.
Cow
From table top round the back and lengthen the tailbone towards the floor.relax the head as you bring your chin towards the chest.
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!
Cat
From table top arch the whole back and bring both the tip of the sacrum towards the ceiling and the top of the forehead to the ceiling
Hand and foot rotation
Lay on your back in Rest pose. Pointe and flex your hands and feet clockwise and counter clockwise. Make sure you do everything the same number of times.
House
From Star pose bring your arms up over your head and interlace your fingers like the roof of the house.
Lying twist
Lay down in Rest pose and bring your knees to your chest. Extend your arms out to the side in line with your shoulders. Keeping your legs bent, roll your hips to the right, back to center, and then to the left.
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.
Bow(l)
Lay on your belly with your arms next to your torso and your legs straight on the ground. Bend your knees and bring your feet towards your sacrum. Reach back with your hands and grab hold of your ankles or feet. Roll the shoulders back and pull the feet and hands upward like they are a bow being prepared to shoot an arrow.
Rabbit
Sit in Hero pose and grab your heels. Bring the crown of your head to the floor. As you rest in this pose imagine yourself just as round and fluffy as the back of a rabbit.
Star
Legs up wall
Rest