Whatever might cause us to move through our lives in a jerky, hesitant, insecure way, we still possess the ability to be graceful, fluid and easeful. Sliding on a blanket on a smooth wood floor is like a gentle ride. It reminds us to glide through our yoga practice using our muscles in a flowing way. Driving our blanket, we focus on the road ahead. This hones our concentration and helps us to embody ourselves as master movers. If you have carpet or an unsuitable floor for sliding this whole warm up can be modified. I did it on indoor/outdoor carpet for one class. It works just fine.
1. Vajrasana (seated on your heels) on a blanket.
2. Shoulder Work: Lift arms from sides up overhead. Bend elbows to interlace fingers and turn palms up, with the hands just inches from your head. Feel a double action – fingers pulling away from one another, upper arms bones drawing in towards shoulder blades. Straighten arms upwards.
3. Cat Back: Press hands forward at shoulder height.
9. Lunge: Lower back knee onto the blanket with your left thigh perpendicular to the floor. Right lower leg is also perpendicular to the floor. The crown of your head and your right arm reach forward at shoulder height.
11. Stabilization stance: Continue the circling of your right arm and lower your right hand onto the floor. Slide your right leg back and up to hip height, lift your left arm to shoulder height.
12. Knee to Elbow and Out Again: Draw your right knee and left elbow inwards towards each other while rounding the spine into a Cat Back. Then extend out again to the Stabilization stance. Repeat twice.
16. Vajrasana: Begin again on your left side.