Yoga Basics 10.6.08

11 peeps. The mood felt energetic and focused this evening, so I decided to go with the momentum and introduce a new sequence- moving slightly faster, with deliberate attention on the breath.

opening: supine baddha konasana with a bolster to open the chest, rib cage, and heart. 4 part breath awareness- inhale, very top of inhale, exhale, very bottom of exhale. guiding the breath down and wide toward the pit of the belly.

transition to backs: knees to chest rock from side to side.
easy spinal twist to both sides.

sukasana: tailbone awareness
all fours: cat/dog tilt
childs
plank
down dog
uttanasa: roll up to standing

side stretch: take it up, out, and over (both sides)
shoulder awareness: swamp monster/catcus

tadasana awareness
ugayyi breath: hands around ride cage
OM
1/4 sun salutations
1/2 sun to lounge (2 blocks optional) crescent pose
step forward, uttanasa: roll up
repeat second side

tadasana
step back warrior 1: arms over head (5 breaths or so)
release into lounge
down dog
lower onto belly
sphinx pose
windshield wiper
rocket cat
down dog
uttanasana: roll up

repeat second side

wall splat: right angle
demo
warrior 3 at wall
(repeat second side)

center of the room:
warrior 1 to warrior 3 play
(both sides)

sun salute to floor thru squat pose
backs: knees to chest
apanasana
hip rotation awareness: internal/external rotation
eye of the needle
(both sides)

windshield wiper
bridge pose x2

spinal twist
abdominals

savasana