This weeks asana – focus manipura / svadhistana chakra

reclining tree
reclining twist – knees together, lengthen top leg
sukhasana – mudra sequence from earth and sky (silent mantra – ‘ha vow’) on return
adho mukha to supta vajrasana vinyasana
Standing vinyasa – raise arms to side, palms fwd, shoulders soft (IN)
– lower hands to lower back, hold wrist/ forearms (OUT) *
– raise arms overhead (IN) **
– lower arms to sides (OUT) repeat x3
* fold forward
** lift to flat back, then fold (OUT), raise to stand (IN)
utkatasana – deep with arms at shoulder level (tailbone away from back of pelvis and press towards pubis)
utkatasana
tadasana

repeat other side

savasana
kandarasana
sukhasana – varuna and prana mudras
baddha konasana
pashimottanasana – with ‘swimming arms’

bhujangasana

dolphin
vajrasana
savasana