For the moment in NYC and celebrating my mother in law with the family. Had a fantastic evening sun practice in our hotel in Jersey City. I hope you will enjoy this sequence. Stay one or two breaths in all the poses. Merge. Morph. And flow.
Downward dog: Establish the contact between hands and sitting bones and sitting bones with the heel bone.
Leg elongation: Your right leg is extension and the left one is giving you the support and grounding action. Give your spine extension.
Knee curl: Bring your right femur bone as thight to the belly/front body as possible. Rise high up on the back foot.
Lunge: Arrive with the right foot close to the right hand. Light support with your fingertips and elongate the spine.
Warrior set up: Align the upper body over the hips. Connect the feet and create a broad sensation in the chest and between your shoulder blades.
Warrior 2: Externally rotate your arms and feel the space in your body.
Lean warrior: Stay in the frontal plane and be heavy when leaning sideways. Lengthen the left waist and say no to collapse.
Triangle: Push away from your left foot and reach out the energy in the top left arm. (pinky finger)
Half moon pose: Keep leaning the head sideways and create a long line with your spine and top reaching leg.
One legged squat: Catch the left foot and sink down through a one legged squat.
Roll down: Take a seat and roll down the the floor. Lean the spine back and softly arrive on the ground.
Straight leg stretching: Elongate the right knee and work on the dorsal flexion in your right foot. Parallell femur bone. Rest the head.
Roll up: Return to a seated position with control. Lean the spine back and let the right leg pull you up.
Side plank: Move over to the side and work on the stability from your left leg.
To lunge with twist preparation: Feel the sacrum in the middle of the pelvis and roll up on the toes on the back foot.
Lunge with twist: Get a connection with your hands. Release neck sideways. Keep feeding the position from the left foot.
Plank pose: Push away from the floor with your hands and feet.
Cobra pose: Up on the fingertips with a broad distance between your hands. Roll up through your spine and keep lifting up from the front core. Keep pressing the tops of the feet down. Kick the floor away.
Inversion play: forearm balance and split hand stand
Repeat the sequence on the other side. Starting from downward dog. I wish you all the best with your practice. And yes, I love New York.