30 Days of Iyengar Yoga for Posture and Alignment
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Introduction

Introduction (weekly breakdown)
Week One

1. Head-Neck Connection: Releasing Stress and Tension (45:53)
2. Shoulder Stabilization (01:13:01)
3. Wall for Shoulder Balance and Alignment (01:00:15)
4. Hand and Wrist Mobility, Strength, and Flexibility (51:03)
5. Arm and Shoulders Connections (45:46)
6. Lifting the Chest - Neck and Head Alignment (38:40)
7. Restorative - Open the Heart & Release Upper Body Tension (01:02:25)
Week Two

8. Upper Back Strength (56:58)
9. Back Body Lengthening with Chair (42:49)
10. Improve Back Mobility And Circulation (01:04:05)
11. Build Lower Back Strength (36:34)
12. Activate the Core for Stability, Balance, and Functional Movement (01:04:36)
13. Space, Length and Release: Backbending Preparation (50:13)
14. Healthy Spine With Props (54:05)
Week Three

15. Pelvic Alignment & Stability (01:04:49)
16. Hip Opening - Embracing Freedom and Flexibility (35:51)
17. Nurturing the Pelvic Floor for Stability, Strength, and Vitality (53:10)
18. Increase Range Of Motion (01:20:56)
19. Hip Joint Stability and Leg Connection (01:10:35)
20. Relief For Sacroiliac Pain And Sciatica (01:11:30)
21. Restorative Poses For Hips And Pelvic Opening With Props (01:04:57)
Week Four

22. Foot And Ankle Anatomy For Balance and Stability (59:29)
23. Strong and Stable Knees- Supporting Balance and Leg Alignment (38:19)
24. Support Low Back and Pelvic Health for Tight and Short Hamstrings(01:04:07)
25. Balance Pelvis Alignment Soften And Lengthen Quadriceps (57:33)
26. Strengthen Hip Muscles By Connecting Legs And Pelvis (01:11:39)
27. Shins, ankles and feet, creating space and flexibility (01:00:53)
28. Supported Legs For Relief Of Tiredness, And Rejuvenation (52:12)
Bonus

29. Back To Bliss - Nurturing and Nourishing The Spine (01:18:07)
30. Back To Bliss - Nurturing and Nourishing The Spine (58:11)

15. Pelvic Alignment & Stability (01:04:49)

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