In this week's session instructor Andy introduced our partipants to a Top/Down - Bottom/UP flow building foundations and introductions to: Standing Sequences, Balance, Chair modifications and core work along with alternate nose breathing.

Introduction & Arrival

Somatic Tapping & Face yoga

Neck warmups

Mountain - Mountain Standing Twists - Forward Fold (Rag Doll)

Standing and Balance sequence

Single leg lift (Stork) with hip opening rotation (around the clock) - Reset internal gyroscope

Warrior 3 foundations (including chair modification)

Wide legged pose, Warrior 2, Reverse Warrior

Sitting sequence

Reverse plank foundations

Boat pose foundations (including chair modification)

Crocodile pose - half frog (hip opening)

Finale

Alternate nostril breathing