sober (Sophie) 🅱️9️⃣reformer & 🔟 yoga

Tuesday, March 14⋅9:00 – 11:00am

Class plan:

Sophie 14/3/23 9am

Reformer
feet series - heel, bicycle ; Toe; Heel ER

Mid back series - 1 min each plough; side arms; arm circle; hundreds (100)

Bridge - single leg pulse (arms up ); leg extension

Feet in strap (yellow, red): bend & stretch (Parallel) ; knee gap; lift & lower


Side arms - AD

Cat hip

Front rowing - plough;

Long short - cobra

Knee down - puppy

Child pose


Yoga

Sun A (2times)
Easy twist , high lunge, warrior 2, triangle, (both sides, with sun A)

Chair pose 2 times - one with rotation

Single leg standing,open knee 3 times, tree pose

Shoulder stretches:

Elbow on 2 blocks , puppy pose , lift knee one at a time

Bow pose ( tummy on floor)

DFD

Side plank - wild things

Lie down- belt on feet : hamstring, inner thighs, then spinal stretch

Happy baby pos
Long rest