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Moline Whitson, Director
2108 NE 41st Ave
Portland, OR 97212
503-367-3985
info@harmonyyogapdx.com

Classes

L1-2 Yoga practice April 13-18, 2020

Wood chopper breath—2 rounds of 9 Medium wide stance toes turned out. Clasp hands bring hands overhead on inhalation and swing arms down (as if chopping wood) on exhalation. Hinge at hips and bend knees as you exhale and chop.
Knocking on Door of Life (instructions are shown under “Classes” tab.)
Sun salutes x 6 on last one stay in down dog and do 4-8 knee to nose on each side. Inhale leg up behind you, exhale bring knee under chest as you shift forward into a plank pose.
Standing side bends or Crescent Moon—hold each side for 8 or more breaths.
Warrior 1—hold each side for 8 or more breaths.
Warrior 1 with a twist—with right leg forward bring left hand to right thigh or chair back, rotate your body toward the right, keeping right hand on side of pelvis or extending arm straight off shoulder to the side—hold each side for 8 or more breaths.
Side angle pose—hold each side for 8 or more breaths.
Wide leg forward bend—hold each side for 8 or more breaths
Star balance pose or a different balance pose.
Yoga Mudra to forward bend—hold each side for 8 or more breaths.
Walk to plank pose and let down.
Cobra or Sphinx—hold each side for 8 or more breaths.
Boat pose on belly—hold each side for 8 or more breaths.
Child pose
Seated Twist—hold each side for 8 or more breaths.
Bridge Pose—hold each side for 8 or more breaths.
Alternate leg and arm abs (brain abs!) 2 sets of 6 on each side.
Thread the needle hip stretch or pigeon pose—hold each side for 13 or more breaths.
Reclined Twist—hold each side for 13 or more breaths.
Savasana