Balance and Back Bends

Hello graceful warrior, and welcome to this session with Sabina. Today's class focuses on flexibility and balance, specifically targeting back bends with a little bit of balance work in the beginning.

The class begins with three deep breaths in a seated position, followed by three clockwise and three counter-clockwise neck circles.

Key movements in this session include:

Cat-Cows: A few repetitions to warm up the spine.
Bird Dog Variations with Back Bend: Holding a sword in the right hand, you'll lift the opposite leg for a balance exercise, adding a small back bend and kicks. This sequence is repeated on the other side.
Shoulder Stretches and Spinal Waves: Transitioning through Downward Dog, you will perform three spinal waves, followed by a dolphin pose variation.
Wild Thing: Moving from Downward Dog, you will lift a leg and open up into Wild Thing pose, holding the balance. You will have the option to lift up your free hand for added difficulty.
Back Bends on the Belly: Includes Sphinx pose and Cobra pose, leading into a sequence where you lift your chest and bring the sword back over your head for repetitions.
Restorative Forward Folds: After the back bends, you will do several forward folds, including a wide-legged seated fold with the sword, to release the spine.
Final Back Bend: The session finishes with a final back bend down on the mat, holding the sword upward, followed by a cool-down in Savasana.

Take 10 deep breaths in Savasana, allowing your whole body to melt onto the mat. Sabina will see you in the next session.