Pilates Vinyasa Style

• Hero pose with breath
• Cat/cow 4-6x
• Bali seal 4-6x
• Rest in extended childpose

Now turn it into a vinyasa:

• Bali seal
• Hinge into extended child
• Push forward into cow
• Back to extended child sweeping the hands down around to sides
• Do this vinyasa 4-6x

Table top position for:

• Songbird head to knee staying on right side 10x
• Keep leg extended and take it into a songbird push up 2 count down 2 count up x8
• Then single ct x4 and take halfway down and hold 8 count
• Push all the way up
• Right into spinal balance lift left arm because left leg is still extended so flow it staying with right leg and left arm x8
• Hold the spinal balance
• Lower arm and rest foot to floor and rotate body into modified side plank position and thread the needle x8
• Return to extend child for rest then repeat block on other side

This is just an add-on to your own

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