Miguels December yin yoga sequence 2018
start with legs up the wall (tune into breath), (become aware of areas of tension
vertabra roll one breath per vertabra
7 cervical
12 thoracic
5 lumbar
(24)
+6
5 fused sacrum
1 coccyx
butterfly
prone
cobra
1 coccyx
5 fused sacrum
5 lumbar stomach cat cow
12 thoracic heart ribs ---4th had fear reaction in front rib heart
5th-12th supported fish
head lift for 7 cervical
savasana
side stretch (bananna)
2nd sequence
savassana
one leg up from hip to end of femur
hip massage
frog
childs ihale exhale through anus
heart to floor childs
pigeon
legs up wall
tree against wall
sphinx against wall head up and down
prone tent fingers left right
mr bean pose diving board
sit on toes massage lumbar
seated forward fold massage feet from outside toes to inside big toe
separate leg stretch
rerse table top
prone shoulder stretch
swastikasana
happy baby
spine rolls
plow firt)shoulder stand ear pressure
24 seconds to roll down spine
reclined bound angle pose
apologize to all your friends and forgive everyone head and neck massage
thread the needle
supine twist
savasanna with neck roll
meditation
i had to feel it to learn it and believe it
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