iStretch Combination, Set 5

iCombo 5 (57 minutes)

Yoga (23:36)

▪ Standing forward bend / Twist and extend one arm to the ceiling

▪ Sun salutation A x2

▪ Sun salutation B x2

▪ Warrior 1 / Warrior 2 / Side angle / Warrior 2 / Vinyasa

▪ Warrior 1 / Warrior 2 / Side angle / External rotation, wrapping hands around ankle / Side angle / Warrior 2 / Vinyasa

▪ Crescent pose / Vinyasa

▪ Crescent pose / Crescent pose with hands (or forearms) on the floor / Vinyasa

▪ Standing forward bend

Core (15:20)

▪ Plank: bend the knee towards chest and extend (2:00)

▪ Roll ups (1:30)

▪ Single leg stretch (1:30)

▪ Double knee stretch (1:00)

▪ Criss cross (1:00)

▪ Oblique lifts / Mermaid (3:30)

▪ Isolation (3:00)

▪ Bow pose

Floor (14:54)

▪ Prone hamstring press / Prone pretzel (7:00)

▪ Seated pretzel: Press up / Press back with foot flexed / Press up and back (7:00)

Stretch (3:55)

▪ Double pigeon (2½ min.)

▪ Forward bend

Note:

▪ Yoga section starts gently (first 5 minutes). Overall, this is a straightforward, fairly easy section. The music in this segment has a strong beat; in a couple of songs, the lyrics almost drown Grace’s voice and can become distracting (during the warrior 1 / warrior 2 series).

▪ Core section consists of straightforward pilates series; upbeat music.

▪ Excellent floor work. Really gets into the section where the glutes and hamstrings meet!

▪ Stretch is a bit short - I like to add a reclining spinal twist (necessary after the floor work).