Core strength, deep flexibility for hips, legs and spine with Katerina

5 steps: multi-directional movement will elongate your spine and ease your mind! KaterinaWen.com

Step1. Straddle side bends builds strength and stability of the leg. 2nd stage is the adding spinal twist to invigorate the organs and energize the blood circulation. 3rd stage: standing balance to promote cerebral / brain health. The final flow sequence challenge is combination of balance and spinal twist.

2. Leg extension (Knee flexion) for flexibility of the lower back and the back of the Hamstrings, Biceps Femoris, Gastrocnemius, Plantaris, Achilles tendon

3. Pigeon pose I, II: deeper hip opening with hip flexer stretches (anterior iliopsoas, posterior glutes and hamstrings, inner thigh adductors, and deep lateral rotators.) It is important to emphasize the muscular engagement these movement to ensure the health and longevity of the body.

4. Sited Straddle with "eagle" arm allows deeper flexibly and stronger mental focus that promotes coordination, and joint mobility in an unique circular.

5. Core strength I, II, training deep stabilizing abdominal muscles with precision in breath (count / retention), strong mental focus while training leg muscle engagement. 6. Spinal twists with eagle legs (more flexibility training for the lower back and hip muscles). Adding circular mobility for shoulder and arm (deltoid, Brachioradialis) and hand / fingers).

Verse before and at the end of class:
"The flowing of the water in the ever living fountain. The rising and the setting of the sun upon its way. The wide encircling of my own horizon. The heaven above, the earth below my feet. The root that rises to stem, leaf and flower and the falling of the seed"

Calibrate Right and Left brain:    • Infinite Flow III Sunday  
Stronger and more youthful with Katerina    • Stronger and more youthful with Katerina  


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