Sonnon Flow of the Week (4th Week of September 2014)

1. Child Pose: enter flow from here.
2. Child Pose Clasped Hand: interlock all fingers, including thumbs, remove all air between hands, and lock elbows.
3. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
4. Kneeling Backbend Clasped Hand: press hips forward, release chin to the sky, roll shoulder blades together and drive fingers down.
5. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
6. Camel Clasped Hand: touch knuckles, lift hips, release chin to the sky, push off knuckles to drive hips forward.
7. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
8. Shin Lunge Clasped Hand: step forward, sink hips down not forward, roll shoulders back, knuckles down, release chin to the sky.
9. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
10. Shin Lunge Clasped Hand: step forward, sink hips down not forward, roll shoulders back, knuckles down, release chin to the sky.
11. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
12. Standing Head to Knee Clasped Hand: step forward into shin lunge, ball of foot the rear foot, then to flat foot, lock front knee, fold forward with an exhale, lifting arms, let gravity drop the chest.
13. Split Leg Forward Fold Clasped Hand: swim chest between legs, and make parallel the front foot with the rear foot. Exhale and drop chest between thighs, and lift arms overhead.
14. Standing Head to Knee Clasped Hand: swim to opposite head to knee, rotate front foot perpendicular to rear foot, lock the knee, and fold forward with an exhale, lifting arms, let gravity drop the chest.
15. Shin Lunge Clasped Hand: place rear knee down, sink hips down not forward, roll shoulders back, knuckles down, release chin to the sky.
16. Shin Lunge Clasped Hand: step forward, sink hips down not forward, roll shoulders back, knuckles down, release chin to the sky.
17. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
18. Shin Lunge Clasped Hand: step forward, sink hips down not forward, roll shoulders back, knuckles down, release chin to the sky.
19. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
20. Camel Clasped Hand: touch knuckles, lift hips, release chin to the sky, push off knuckles to drive hips forward.
21. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
22. Kneeling Backbend Clasped Hand: press hips forward, release chin to the sky, roll shoulder blades together and drive fingers down.
23. Kneeling Pose Clasped Hand: tall spine, drive knuckles to mat, rolling shoulders back and down.
24. Child Pose Clasped Hand: interlock all fingers, including thumbs, remove all air between hands, and lock elbows.
25. Child Pose: unlock elbows, release shoulders to ground, relax forehead heavy.

* REPEAT on opposite side, with OPPOSITE GRIP.

Spend 1 minute in each of the following poses to prepare:
1. Low Lunge: one minute right side, one minute left side.
2. Clasped Hand Back Bend: one minute per grip
3. Clasped Hand Forward Fold: one minute per grip
4. Standing Split Leg Forward Fold: one minute

For more Flow, see www.FlowWOD.com and www.SixDegreeFlow.com;
For certification go to www.rmaxi.com/flowfit/fms/

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