Ginger's Piloga 2

• Supine position
• Pelvic tilt x6
• Bridging x6
• Combine
• Pelvic tilt (cue roll forward pressing tail bone to the mat as your lower back moves away now exhale moving your tailbone away from the mat as you press your lower back into the mat, inhale lifting hips off mat into bridge now exhale lower down x6 for this combo

• Supine position
• Spinal flexion (add alt leg lift)
• Reverse table top inhale holding position for 5 count now exhale and extend legs to a 45 degree angle hold 5 count
• Now add hundreds to that pumping arms
• Double leg stretch x6
• Side scissors x6
• Now combine
• Inhale extend arms overhead and extend leg exhale scissor open legs and exhale reach arms between legs inhale lengthen arms and legs and exhale fold in
• Single leg
• Knee drops rock up to
• Boat pose modified to full boat to v sit fold into bound angle with forward fold roll back to
• Shoulder stand roll forward on to feet into crouch and drive up to
• Mountain position with breath to re establish ease add one of the following poses then return to mountain before adding the next pose

• Mountain
• Fold return to mountain with 3 breaths now build on

• Mountain to fold
• 1/2 Lift and return to mountain with 3 breaths
• Repeat fold, 1/2 lift to fold walk out to plank hold breathe and deepen walk back to fold and repeat series adding crocodile to updog to ext child and return and repeat adding on from updog to updog bow lifting legs back to updog into downdog walk in roll up and repeat
• Chair will be the last add on now flow entire series x4
• Then add power options to plank and chair end with tai chi for relaxation

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