This is a recorded private session with Gio who I interviewed in Podcast #2. This is a Level 2 class pls do what you can and modify if necessary. Thank you Victoria for letting me know that she is going to be out of town for the holidays and offering me a great theme for my second class.

PLS LET ME KNOW YOUR THOUGHTS & COMMENTS. Soon I will be getting a new mic to make it even better for you.

INTENTION SETTING: Take a moment to check in with yourself to appreciate your own heart and life even with the challenges that may show up for you. In the times we are challenged we tend to forget the blessings we have a good practice is to step back breathe and then remember what you are being offered as a lesson that can offer you a deeper experience of your practice on and off the mat.

Anusara Yoga - the style I am teaching and using the Universal Principles of Alignment

I mention the Psoas check it out to see how connected it is ...

Note:

1. in Handstand - pls make sure your arms are straight & strong when I say heart soft this means while you keep your arms strong let the upper back move towards the floor then lift your chin off the chest. I mention this when Gio does handstand and the 3rd try he gets up.

2. I mention this muscle in the thigh stretch pls click to learn more of this hip flexor Psoas

SEQUENCE: Level 2

Suhkasana - Easy posture/seatUttanasana - standing fwd bendPlank pose - top of a push-upSalabhasana - torso elevated legs down & hands clasped behind the backBalasana - childs poseAll 4's - hands and knees Downdward facing dogStraight leg lungeVinyasa - downdog, plank, chattarunga, cobra, downward facing dogUttanasanaUrdvah HastasanaSurya Namaskar - same as vinyasa from downward facing dogUttasanaSamastihiti - mountain pose with hands in prayerUttasanaCrescent Pose - arms extended or just keep them on your hipsUtthita Parsvakonasana - extended side angle pose (arm on middle of thigh or fingertips to floor outside front foot)Down dogPlank poseSalabhasanaBalasana - childs poseAdho Mukha Vrksasana - Handstand @ wall (downwards facing tree is the translation)UttanasanaDown DogVirabhadrasana II - warrior II (flow from one pose to another keeping with alignment)Reverse WarriorReverse Trikonasana -rev. triangleTrikonasana - triangle poseDown dogLunge with Knee on Floor with Prayer Twist or More Advanced Variation Parvritta (twisted)Utthita ParsvakonasanaBalasana - childs poseRunners Lunge - keep hips over back knee and thigh verticle above floor (use a blanket if necessary) linked posesEkapada Rajakapotasana Prep - pigeon prepDown DogLow Lunge w/ Thigh StretchDanurasana - bow pose 2X one feet held then ankles working thighs to the floorSetubhandha Sarvangasana - bridge poseUrdvah Danurasana - upward facing bow or bridge againSuhkasana - seated then twistPaschimottasana - seated fwd bendSupta PadangustasanaSavasana

Namaste!