VINYASA MOVEMENT REPS COMMENTS

vini 1 Sun salutaion 3a/3b Or modified hatha /great salutation

Chaturanga or plank 10 SECS
on elbows for 5-10
Mermaid 10SECSFull or modified begin on elbow and use pilates legs to roll in a straight line
Abdominal swim Light weights alternate Right arm up left knee in
Abdominal swim Dble arms together legs away at acceptable angle with pilates point
Spinal roll up One vertebrae at a time holding backs of knees, if necessary
Modified tricep dip With bottom on floor
Hip lift Pilates point and hands face the body
Shoulder press On Ball use light weight and pole or extra weight
Pole twist On ball do not sink
Bicep curl On ball alternate or together
Bench press On Ball
Ab curl On ball
vini 2 Great salute a and b together
Chaturanga or plank
Mermaid other side or both if doing this vini alone(roll from one side to other)
Chaturanga
up dog
down dog
vini 3 Pigeon
Draw leg up in pigeon
camel
Virasana in ghomukhasana hero pose
vini 4 cat curl 5 to loosen spine
extended cow
chaturanga
up dog down dog
Repeat from 20 on other side

Aways seek professional advise before embarking on any routine

VINYASA MOVEMENT REPS COMMENTS

vini 5 Pilates side stretch

pilates side leg rais kneeling
Pilates side leg raise floor
Pilates side stretch 2
up dog
down dog
Repeat
vini6 Locust Salabhasana in photo index
Upward bow
Bridge
Roll like a ball
Roll down
Forward bend Second posture of sun salute
Meditation seated or savasana

Always refer to photos until used to the exercises and asanas

Call when in doubtduring the workout not after as you will forget
Breath in a relaxed manner and the breath will come naturallt
Start with the feet and clunk click every trip as you work your way
through postural checks
If you are doing the sections separately through the day or on different
days always begin with great sun salute or a and b
as many or as few as you like, they act as warmup
You could do a different workout every dayor all on 1 day or split in half
you can decide as you develop your practise
The key is long and strong,stretch through the finger tips and into toes
Keep the legs strong and abdomen as your centre
Remember the pelvic position and do not rock off centre
To create flow a count of 5 works best
If it hurts it is wrong stop and check your postural lines again

Aways seek professional advise before embarking on any routine