Hi all. I am new to the group. I found yoga through the 20 min downloads on iTunes. At first it was just exercise. Then, I did one of the Dave Farmar flow "classes". I have found that when the pose is held too long, my mind begins to wander to the clock, the door, or anything else. The flow of his class helps me focus inside, and I love every minute of it.

Thank you Tracey, That sounds like the pose exactly. Funny I was speaking to a friend about this yesterday and just read your comment today. I have been having problems with the site technically and had to create new profile and join group again. I am going to reference beth shaws book more.

Sorry my reply is so long in coming! I know the pose you are describing, but funny enough, I know it as a ballet stretch although I have seen versions of it in yoga. Usually it is moved into by starting in a wide leg straddle seated position, then you either walk through and lie on belly to bend knees or (if you are very flexible) you just shift your pelvis and bend your legs behind you. Either way, it is a great hip opener and one of my favorites. I actually think I have seen frog in Beth Shaw's YogaFit book but it has been ages since I looked through it so I could be wrong.

Thank you Tracey, I will definately add this in to my practice. I like the Warrior II because of it's work on my hips which brings me to my next question. My favorite hip opener in class has been what they name frog. I have only been able to find 1/2 frog in YJ poses and reference. the frog we do is when we fold 1/4 mat in from both sides and place our knees on ends and feet lying on insides of heel pushing out, and leaning forward arms in front and heads resting on or near them. Very much like a frog but i have not been able to see any reference to this pose outside of my class? I hope my picture/description of this is ok.

Hi Steven! I think your plan to begin with the chaturanga sequence is good. My students love a Warrior vinyasa - Warrior II to Exhaulted Warrior, back through II and down to Extended Side Angle. We also like Side Plank, raising the upper leg or lifting it to a tree, coming back to center, lowering from plank to chaturanga and back, then side plank with lift on the other side.