Foam Roll Flow

Part 1

• Roll Calves

• Sit on Roller and Squeeze your butt cheeks 5 times and follow with a deep breath in and out.

• Draw an infinity (sideways 8) on your butt. Up the middle-down the outsides.

• Bend forward over legs and rock forward and back

• Sit "lounge style" leaning onto left butt cheek, left hand behind roller on ground or block, right hand resting on right knee, right foot planted on floor with the sole of left foot against inside of right foot. Lift and lower left knee 5 times followed by a deep breath, then roll around that cheek in a circle.

• Cycle Left Leg internally (clockwise)

Part 2

• Place block behind roller.

• Lie on Left-Side Hip-Crease (TFL) supporting yourself with your elbow -> Keep Roller stationary and roll your hip against roller-flipping from your front of your hip to the back of your hip using block to support your belly and low back.

• Remove the block and rise up onto hands and roll up and down the side of your thighs as you Cycle your legs like you're peddling a bicycle.

• Fallen Splits -> Knee Tuck -> Shin Rolls -> Pikes -> Roll-Out -> Hip Roll Scissors

• Roll all the way out -> Fire Hydrant shin on roller hands on floor (Mod. Half Moon both hands planted of Fallen Angel...how ever you see it.)

• Repeat Part 1 & 2 on opposite side.

2nd Sequence:

Infinity on Back

Flipped Turtle

Boat -> Plow -> Pendant: 

Legs/Hamstrings/Glutes/Delts

• Infinity on Back: Place roller horizontally behind your heart.  Roll Toward your head->turn toward your left shoulder and roll down your side Lat toward the bottom of your rib cage->turn back to face the sky and roll back up toward the top of your back-then turn toward your right shoulder and roll down your right side toward the bottom of your rib cage. Repeat this motion drawing an infinity on your back with the roller.: 5-10 Reps

• Flipped Turtle: (no roller needed) Sit in boat holding your shins. Move very slowly to lower side-body (not shoulder) to the ground -> circle around to rise back up onto your butt, then roll down the other side-rolling around in a circle on your back.  When your switch directions it will be more difficult on one side, so take your time and move very slowly again so you don't slam yourself into the floor.: 5 Reps Each Direction

• Boat -> Plow -> Pendant: Reference video. From Boat, slowly roll back keeping your head off the ground to protect the neck-bring your legs with you to let your hips lift off of the ground, feet moving toward the floor behind your head but not all the way there.  This is just to let your legs provide extra weight to create a compression of your back to the ground so don't take the full expression of plow. Be cautious of your neck-do NOT roll into your neck or turn your head side to side! Then, gain momentum to cross your ankles and roll back up-placing your hands on blocks-protracting your shoulders and pulling your legs up into your body  and float feet in Pendant (L-Sit is optional for advanced students).: Repeat 3-5 Reps

• Finish in Malasana

3rd Sequence: Arm Balance & Heart Opening Yoga Flow

Crow -> Rag-Doll -> Hands-To-Big-Toe

Mountain -> Swan-dives -> Open Hearted Utkatasana

Super-Brain Squats -> Wide Forward Fold -> Revolved Malasana

Watch Video

• Crow -> Rag-Doll

• Hands-To-Big-Toe

• Mountain -> Swan-Dives

• Open Hearted Utkatasana

• Super-Brain Squats

• Wide-Legged Forward Fold

• Revolved Malasana

4th Sequence: Core & Balancing

Abdominals/Core

• Twisties: 14 Reps

• Balance on Disc: *Caution:take necessary modifications.* Tree ->  Standing Hand-to-Big-Toe -> Extended  Hand-to-Big-Toe ->Standing Half Pigeon 

• Ballerina Squats

• Legs-Crossed Forward Fold -> Revolved Half-Moon -> Windmill around to get to the other side and repeat Legs Crossed Forward Fold on opposite side.

• Rag-Doll -> Roll-Up to Mountain

• Standing Orbit Meditation

Standing Orbit Medtiation