Class 5 Exercise List
© 2019 Laszlo I. Nemeth
1. Sky reach
2. Shoulder cross reach 1 start
Shoulder cross reach 1 end
Shoulder cross reach 10 start
Shoulder cross reach 10 end
3. Vertical arm swing
4. Outward arm swing (a)
Outward arm swing (b)
5. Horizontal arm swing (a)
Horizontal arm swing (b)
6. Arm back flex, phase 1
Arm back flex, phase 2
7. Shoulder blade squeeze
Follow each backward motion (as you see above, with thumbs pointing backward), with a forward turn of the arms until the thumbs point backward, again. The shoulders should come forward, as you exhale. There is no picture for this second part of the exercise.
8. Ankle bend (a)
Ankle bend (b)
9. Ankle twist (a)
Ankle twist (b)
10. Ankle twirl
11. Head fore and back bend, in line (a)
Head fore and back bend, in line (b)
12. Side to side neck and body bend
13. Execute the head roll here, 4 times each direction. There is no picture for that.
14. Full front extension
15. Downward dog
16. Bent knee up 45° Start position (a)
Bent knee up 45° End position (b)
17. Bent knee down 45° Start position (a)
Bent knee down 45° End position (b)
18. Pretzel, phase 1, straight leg
Pretzel, phase 1, bent leg
19. Leg and hip flex, phase 1
Leg and hip flex, phase 2
Leg and hip flex, phase 3
20. External rotation
21. Internal rotation
22. Straight leg forward flex
Execute the Transition exercises, briefly:
External rotation
Pretzel
Full front extension
Down dog
Child’s pose
There is no picture for the Child’s pose.
Sit on your heels, or as close as you can get, comfortably. Bend forward to put your upper body as flat toward the ground as you can make it, comfortably. Extend your hands forward, with palms down. Climb forward with your fingers to elongate your spine. Rest and breath deeply and slowly for a few seconds. Then, sit up.