Intentional movement report

[clevermanka]

Monday Yoga
Janu Shirasana
Paschimmotanasana
Navasana
Bhujangasana (after Bhujangasana, rest flat on belly, hands at chest level, three breaths on right cheek, three breaths on left cheek, get up slowly, hold table pose for a moment)
Pavan Mukhtasana (I find the nose-to-knee option easier on my low back)
Ustrasana
Tadasana
Vrikshasana
Dandasana
Purvottanasana
Salamba Sarvangasana
Halasana
Savasana

Tuesday
This chill-out series. I didn't modify any poses, but I took a long time with the warmup, and then held each pose for ten breaths instead of five to seven. I held the last pose for twenty breaths and then went back to the first pose (with a bolster under my hips) instead of Savasana.

Wednesday
Walked for 30 minutes in sunny 72 degree weather.

Thursday (you might recognize this series from Week 1)
Trikonasana
Utthita Parsvakonasana
Utthita Hasta Padangustasana (I do this with my foot in front, not the side)
Paschimottanasana
Marichyasana III
Paripurna Navasana (Hold for three to five breaths, return to sitting, rest a moment, and repeat at least two more times)
Upavistha Konasana
Setu Bandha Sarvangasana
Sirsasana! Whoop Whoop!
Sarvangasana
Savasana

Saturday
Boxing

Sunday
Myo-fascial release