A functional yet heat producing power flow. Designed to fit yourself, rather than muscling through the poses.
Starting on your back in savasana, with your feet extended to the bottom corners of your mat and palms open along your sides, or in suptabadakanasana, with the soles of your feet together and allow your knees to fall to their own sides.
Measure up in cat/cow. Shoulders over wrist, hips over knees. Inhale as you drop the belly for cow. Exhale as you round the spine for cat.
Shoulder warm ups.
Keep a slight bend in your knees in your downward facing dog. The knees being locked out disorganizes the kidneys.
Set up the framework in your poses. Hips are squared forward: pubic bone to 12 o’clock, right hip to 3 o’clock, left hip to 9 o’clock, and tailbone to 6.
Warrior two - front heel draws a line through the back arch. Drive the shin forward, knee stacking over the ankle finding the right angle.
Extended side angle - stack the shoulders, pulling the top shoulder back, opening the chest.
Remember, like a ball fits a mitt, you also fit yourself. A knee to an armpit, a palm to a heel, a kneecap plugged in behind the other knee.