face down, ass up
Bottoms Up • 24-Oct-2022
Today we are going upside down…away from the wall. You got this! Maybe you keep your feet on the ground, maybe you just watch, maybe you fall – it’s all a part of the process. We’ll warm up with some heart opening and standing postures before finding our strength together in Headstand. (41:16)
Suggested props: blocks, strap
Supported Fish Pose (Matsyasana)
Corpse Pose (Savasana)
One Legged Wind Relieving Pose (Eka Pada Apanasana)
Boat Pose (Navasana)
Table Top (Bharmanasana)
Cat & Cow (Marjaryasana/Bitilasana)
Puppy Dog Pose (Uttana Shishosana)
Forward Fold (Uttanasana)
Forward Fold Twist (Parivrtta Uttanasana)
Crescent Lunge (Anjaneyasana)
Half Split (Ardha Hanumanasana)
Low Lunge
Plank Pose (Dandasana/Palakhasana)
Half 4-Limbed Staff Pose (Ardha Chaturanga Dandasana)
Cobra Pose (Bhujangasana)
Downward Facing Dog (Adho Mukha Svanasana)
Dolphin Pose (Ardha Pincha Mayurasana)
Headstand (Sirsasana)
Child’s Pose (Balasana)
Sphinx Pose (Salamba Bhujangasana)
Easy Pose (Sukhasana)
Up Next in Bottoms Up
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build your foundation
Inhale, exhale – let your body melt like an ice cream cone, even if that means things get sloppy. We’re digging into the breath as we prepare to get upside down with 10-ish minutes of foundational poses. (13:21)
Child’s Pose (Balasana)
Cat (Marjariasana) & Cow (Bitilasana)
Downward Facing Dog (A... -
open your energy
Starting in Savasana? Say no more! Practice taking up space by listening to what your body is asking for. Gather all your favorite props and settle into the process of opening your hips and your heart. (20:30)
Corpse Pose (Savasana)
Supine Twist
Happy Baby (Ananda Balasana)
Boat Pose (Navasana)
... -
endure the process
We’re not going to pretend inverting isn’t hard – it IS hard, and that’s what makes the journey so important. Get ready to practice enduring with sun salutations and supported core work to help you take those first steps on the path towards getting upside down. All you’re being asked to do is lis...
