Lesson 13.1

Flow Warmup

3 reps each, this warmup once practiced takes less than 5 minutes

90/90
Butterfly
Half Lotus (Stay Square, No Rotation)
Toe Sit
Heal Sit
6-Point Position - Neck Rotation (ROM, not stretch)
6-Point Position - Chin Tuck (ROM, not stretch)
Down Dog
Spiderman - Left Hip Distraction
Spiderman - Left Hip Rotation
Spiderman - Right Hip Distraction
Spiderman - Right Hip Rotation
Spiderman - Left Hip Thoracic
Spiderman - Right Hip T-Spine Rotation
Spiderman to Rotational Squat
V Stance (Walk hands back)
V Stance T-Spine Rotation
Alt Lateral Squats
Half-Kneeling Adductor Rocks
Yoga Table (Belly In at Top)
Squat Iso to Elbow Distraction to Rock Side-to-Side
Toe Touch Squat
Egg Roll