18Oct

Sonnon Flow of the Week (3rd Week of October 2014)

Sonnon Flow of the Week (3rd Week of October 2014) 1. Seated Legs Extended: Slide arm in the direction you will be windmilling, exhale until ribs touch the ground. 2. Half Windmill: Exhale to bring the trailing leg over the near leg in a swoop – across, upward and around. […]

29Sep

Sonnon Flow of the Week (1st Week of October 2014)

Sonnon Flow of the Week (1st Week of October 2014) 1. Kneeling: Extend leg backward and move from knee as close to parallel with hand. Sit up from knee; don’t push up with hands… entering pigeon. 2. Pigeon: from pigeon, internally rotate both arms, and lock the elbows. Drive shoulders […]

21Sep

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

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 […]

14Sep

Sonnon Flow of the Week (3rd Week of September 2014)

Sonnon Flow of the Week (3rd Week of September 2014) 1. Low Lunge: enter flow from here. 2. Shooter Lunge: drop rear knee heel down. 3. Jumper Lunge: rotate over to test depth. 4. Inside Twist Jumper Lunge: anchor rear shoulder to knee, extend top arm in one line to […]

07Sep

Sonnon Flow of the Week (2nd Week of September 2014)

Sonnon Flow of the Week (2nd Week of September 2014) 1. Flat Foot Squat (malasana) 2. Quad Press 3. Seated Spinal Twist – Left (ardha matsyendrasana) 4. Reverse Grasshopper – Left (parsva bhuja dandasana) 5. Quad Press 6. Seated Spinal Twist – Right (ardha matsyendrasana) 7. Reverse Grasshopper – Right […]

01Sep

Sonnon Flow of the Week (1st Week of September 2014)

Sonnon Flow of the Week (1st Week of September 2014) 1. Flat Foot Squat (malasana) 2. Downward Facing Dog (adho mukha svanasana) 3. Pigeon (eka pada rajakapotasana) 4. One Leg King Pigeon (eka pada rajakapotasana 2) 5. Seated Wild Thing (Camatkarasana variation) 6. Fallen Warrior (trikonasana variation) 7. Seated Spinal […]

29Aug

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

Sonnon Flow of the Week (4th Week of August 2014) 1. Reverse Grip Push-up 2. Sit-Thru Flatfoot Squat 3. Reverse Guard Twisting Press 4. Winding Dragon Squat 5. Barbell Grip Big Wheel Press 6. Standing Reverse Order 7. Rear Lunge 8. Reverse Grip Switch 9. Reverse Clubbell Push-up 10. Switch […]

21Aug

Sonnon Flow of the Week (3rd Week of August 2014)

Sonnon Flow of the Week (3rd Week of August 2014) 1. Parry Cast Dragon Step 2. Standing Muscle Out 3. Overhead Side Bend 4. Big Wheel Drop Step 5. Reverse Guard Rear Lunge 6. Cross Swipe Flag Lock 7. Deck Squat Bridge Press 8. *switch sides* ** Each repetition of […]

14Aug

Sonnon Flow of the Week (2nd Week of August 2014)

Sonnon Flow of the Week (2nd Week of August 2014) 1. Flat Foot Squat (Malasana) 2. Downward Facing Dog (Adho Mukha Śvānāsana) 3. Upward Facing Dog (Urdhva Mukha Śvānāsana) 4. Side Plank (Vasisthasana) 5. Upward Facing Dog (Urdhva Mukha Śvānāsana) 6. Revolved Downward Facing Dog (Parivrtta Adho Mukha Śvānāsana) 7. […]

01Aug

Sonnon Flow of the Week (1st Week of August 2014)

Sonnon Flow of the Week (1st Week of August 2014) 1. Flat Foot Squat 2. Downward Facing Dog 3. Low Lunge 4. Outside Twist Low Lunge 5. Inside Twist Low Lunge 6. Seated Hurdler 7. One Legged Crow 8. Jumper Lunge 9. Low Lunge 10. Revolved Downward Facing Dog Switch […]