====== Tumbleweed Instructions ======
  * by Judy Hill
===== Tumble weed moves =====
  * Sleeping warrior > Cat stretch
  * > Up dog > Sphinx pose > Caterpillar 
  * > Up dog > Shoulder Bridge
  * > Up dog > Shoulder Bridge
  * > Up dog > Sleeping warrior > Twisting arm pose 
  * > Plow > Shoulder Bridge > Plow > Child’s pose > Twisting arm pose opposite side 
  * > Plow > Shoulder Bridge > Plow > Child’s pose > Anchor Bridge 
  * > Child’s pose > Anchor Bridge opposite side > Child’s pose

===== Flow with movement hints =====
  * Sleeping warrior (child’s pose with arms stretched out in front) > Cat stretch 
  * > Up dog (sphinx / cobra) Caterpillar ( Lower down raise hip  move arms  half step drop hips forward compress back and raise)
  * > Up dog (sphinx / Cobra) >  right side fold ( tuck with arms close to side & leg thread) > shoulder bridge  (heart over head, pinch knees toward each other, tighten gluts) > Left side fold (left leg thread underneath right)
  * > Up dog > sleeping warrior >Right Twisting arm pose ( thread needle until shoulder between knees) 
  * > Plow ( tripod pose) > Release Left (left leg bends as right leg lifts over left leg; pivot on ball of left foot ) > Shoulder bridge >(arms reaches  alongside head and side in opposite directions) 
  * > Plow > Child’s pose > Ancher pose (Place hands on knees; top leg straight; top hand on knee of straight leg; roll onto shoulders; right hand pulls right leg into gluts and  release; left hand anchers to left ankle; lift hips; reach over head right arm) ancher bridge right  
  * > release right through child’s pose to Right Ancher bridge > Child’s pose

===== Tumbleweed Progressions =====
  * [[https://www.youtube.com/watch?v=UyQ6jkb3mqY | Full Body Leg Thread From Body-Flow]] - by Adam Steer (3:11)