Tumbleweed Instructions

• by Judy Hill

• 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

• 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