From Prone

Prone Centering

Six Moves Prone, Child’s Pose

• Child’s pose (or belly down)
• Lateral child’s pose (or lateral belly down)
• Cat/cow
• Threading the needle twist

Six Moves Prone, Leg Extended

• Cat/cow, R leg extended
• Threading the needle twist toward R
• Gate pose toward R
• L hand under L shoulder, modified side plank away from R leg

Six Moves Prone, Leg Swing

• Table pose, pulse back into calf stretch by rolling over toes
• Cat/cow with leg swings
• Wag tail, tap toes to opposite side (“check your mirrors”)
• Glute kick, drop toes to same side (“outrigger”) and twist toward leg

Six Moves Prone, One Leg

• Sphinx
• Lizard: bent R knee to right, hike toward shoulder
• Side bend: look over R shoulder toward R knee, optionally straighten L arm
• Thread the needle: slide L arm under R shoulder, twist chest to ceiling

Inchworm Flow

• Child’s pose
• Inhale, child’s pose–>cow; exhale, cat–> child’s pose
• Inhale through cow, exhale through knees-down upward-facing dog to floor, inhale to pushup on knees, exhale to child’s pose
• Add cobra, locust to sequence
• Add side bending and twisting to sequence