End of the Day Yoga

Presenter: Leah Phillips

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Beginning relaxation:
​• Laying face up on our mats, eyes closed, palms open to the ceiling
• Breathing in and out through the nose, into the belly

Warm up
• Both knees come to the chest, rock side to side
• Knee pulls
• Lower back stretch
• Mini bridge series
• Cat/Cow
• Bird Dog
• Child’s pose
• Downward Dog
• Runner’s lunge
• Wide forward fold
• Sunflower/Moonflower
• Wide forward fold
• Runner’s lunge
• Down Dog
​
Sun Salutations
• Down Dog
• Plank
• Crocodile
• Cobra/Up dog
• Down Dog
• Runner’s lunge Right
• Forward Fold
• Reverse swan dive 
• Full Sun
• Chair
• Full Sun
• Swan Dive
• Forward Fold
• Downward Dog
Repeat on Left leg

Work Series
• Warrior 1
• Twisted Warrior 2
• Warrior 2
• Reverse Warrior
• Extended Side Angle
• Triangle
• Pyramid

Half Series
• Down Dog
• Plank
• Crocodile
• Cobra
• Down dog
Crescent series
• Crescent
• Reverse side angle
• Lizard
• Forward fold
• Full sun
• Chair or Twisted chair
• Mountain
• Full sun
• Forward fold

Half series: Standing Balance
• Tree
• Warrior 3

Stretching
• (Standing) Chest opener
• Forward fold shoulder opener
• (On the mat) Downward dog
• Pigeon
• Child’s pose
• Thread the needle
• Seated forward fold
• Seated spinal twist
• Seated easy side bend

Final Relaxation 
• Corpse pose
• Some guided meditation
• Don’t be afraid to stop talking 
• Time: 10% of class length