Sage II

Sit with legs extended (Staff). Draw right knee into chest, externally rotate thighbone, and place right leg in Half Lotus. Bend left leg and place sole of left foot on floor, close to groin. Interlace fingers around left shin and squeeze leg in toward you. Release hands. Reach left arm and shoulder forward on inside of left leg. Face palm outward, thumb pointing down. Inhale and bend left arm, reaching it around outside of leg. Exhale and reach right arm behind you. Hold onto fingers, hands, or wrists. Lengthen spine as you inhale. Exhale and hinge forward drawing torso toward right knee. Switch sides.

Engages core. Improves digestion. Stretches spine, shoulders.

Sit on edge of folded blanket.

Back or spine injury.

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

1. Yoga To Ease Sciatica: Hips Stretches
2. Ardha Chandrasana
3. Yamas and Niyama - Saucha, Tapas, and Brahmacharya
4. MedYoga: Beginners Postures
5. Detoxifying Lesson Plan
6. Beginner's Balance Sequence
7. Easy Introduction
8. Intermediate1
9. Easy Introduction - Beginner
10. Spring 2
11. Intermediate1 - COPY
12. Beginners Eagle
13. Ask Genie2
14. Ask Genie2
15. Muladhara Chakra et Mula Bandha
16. Ask Genie2
17. Intermediate1 - COPY
18. Marichyasana C
19. Vinyasa Krama for Marichyasana D
20. Ask Genie1
21. 15 Minute Hip & Shoulder Opening
22. week 9
23. YOGI SESSION 1
24. chakra 3 sticks
25. Piriformis Stretches
26. Ask Genie1
27. Saturday in Fall
28. Saturday in Fall
29. Expanded General Sequence (Intermediate/Advanced)
30. Saturday in Fall
31. Muladhara Chakra et Mula Bandha - 2.1
32. Piriformis Stretches_1
33. Progression sheet images
34. Migros
35. Muladhara Chakra et Mula Bandha - 2.1
36. Ask Genie2
37. MFIT II
38. Loosen up the Hamstrings
39. Yoga To Ease Sciatica: Ease Pressure On Your Sciatic Nerve
40. Spring 2
41. Ask Genie1
42. Fun Teen Flow - NOT FINISHED
43. Ask Genie1
44. Ask Genie2
45. Ask Genie3
46. Yoga To Ease Sciatica: Ease Pressure On Your Sciatic Nerve
47. Ask Genie2
48. YTT backbending class
49. Five Elements Vinyasa and seated Meditative Vinyasa
50. Spring detox twist class
51. seated spine
52. Spring detox twist class
53. The Chakra Balancing Act
54. Muladhara Chakra et Mula Bandha
55. Short Back Pain Relief
56. Manipura - core and twists
57. Short Back Pain Relief
58. Ask Genie1
59. 2017 week 47 Yoga To Ease Pressure On Your Sciatic Nerve
60. Ask Genie11
61. Ask Genie3
62. BWY ARE-dah MOT-SEE-en DRAHSANA
63. The Chakra Balancing Act
64. Pensioners Fair - Short Back Pain Relief
65. Ask Genie14
66. 'May Day' Lesson Plan
67. Seated & Floor II
68. Ask Genie1
69. anaharta
70. Ask Genie1
71. 3 Manipura - core and twists
72. Seated and floor
73. Ask Genie7
74. Yoga To Ease Sciatica: Ease Pressure On Your Sciatic Nerve
75. 2017 week 47 Yoga To Ease Pressure On Your Sciatic Nerve
76. Short Back Pain Relief
77. seated and floor
78. Diagonal Stretch 2 August Sunday 1
79. Releasing Tight Piriformis Muscles
80. Yamas and Niyama - Saucha, Tapas, and Brahmacharya
81. WAXING MOON SLOW VINYASA FLOW - GROWTH
82. Thursday November 13
83. WAXING MOON SLOW VINYASA FLOW - GROWTH
84. SLOW FLOW - GROWTH
85. The Chakra Balancing Act
86. The Chakra Balancing
87. The Chakra Balancing Act
88. The Chakra Balancing
89. The Chakra Balancing Act: Week 2
90. Chakra Course Week 8 Consolidate
91. Space Element, Liver Meridian, Yang, Theme: Direction.
92. Short Back Pain Relief
93. Chakra Course Week 8
94. Space Element, Liver Meridian, Yang, Theme: Direction.
95. Yamas and Niyama - Saucha, Tapas, and Brahmacharya
96. Satya with ahimsa
97. The Chakra Balancing Act: Week 2
98. The Chakra Balancing Act
99. The Chakra Balancing Monday
100. The Chakra Balancing