Pawanmuktasana:  Shakti bandha/energy blockage

Meditation:

Intent: Diaphagmatic breathing, introduction to back breathing

Asanas

+Hatha Surynamaskara: 1round 3 breaths

2-3 minutes on all asanas:

+Marjariasana

+Vyaghrasana

Shakti bandha series:

+Rajju Karshanasana: 10 rounds

+Gatyatmak Meru Vakrasana: 10 rounds each direction

+Chakki Chalanasana:10 rounds each direction

+Nauka Sanchalanasana: 10 rounds each direction

+Namaskarasana: 10 rounds

+Vayu Nishkasana: 10 rounds

+Jathra:revolving

+Binded rolls: 10 times

+Shavasana

 

1st Chakra Glute activation

Meditation:
+ abdominal and thoracic breathing

Intention:
+awareness to glute activation

Asanas:
2 minutes each
+Hatha Surya Namaskara, Vinyasa

Standing
+uttanasana-emphasis on the release/stretch of Glute Maximus
+Ardha Badha Uktasana
+Parsvottonasana: emphasis on contracting glute of back leg/ stretching Tensor Fascia Lata in back leg
+Virabhadrasana I: ” ”
+Utthita Trikonasana: ” ”
+Garudasana: Rotation of the hips

Seated
+Marichyasana C: release/stretch of Glute Medius
+Pavritta Trikonasana: ” ” ” ” ”
+Janu Sirsasana: Visualization/relaxation (minimizing glute medius activation of bent knee)

Shavasana

Yoga Backbends

Meditation:
Intent: Emphasis on keeping the strength in the inferior scapulae, Heart center up, No compression in lower back

Asanas:
2-3 minutes each
+Hatha Surya Namaskara-2 breaths each round, 1 breath X 2
+Vinayasa- 3 rounds

Standing:
+Tadasana: Fingers interlaced, palms up- engagement of inferior scapulae, Chest up/ 10 rounds
+Uttanasana
+Prasarita Padottanasana C: fingers interlaced
+Parsvottanasana: binding with elbows, prayer, or fingers interlaced
+Uttanasana

Seated:

+ Dandasana
+ Gomukasana
+ Paschimottonasana: back breathing aids in recovery
+ Purvatanasana
+ Supta Virasana-3 rounds, 5 breaths/ Recover in Advasana: head turned, palms to the side and up, Back breathing
+ Childs Pose
+ Sarpasana: 3 rounds, 5 breaths/Recover in Advasana: head turned, palms to the side and up, Back breathing
+ Childs Pose
+ Dhanurasana: 5 Breaths, 2 rounds/ Recover in Advasna-Childs Pose
+ Paschimottonasana: Back breathing aids in recovery
+ Kandharasana
+ Matsyasana
+ Shava Udarakarshanasana (universial spinal twist)
+ Supta Pawanmuktasana (knees to chest)

Shavasana