Yoga Basics 11.10.08

supine baddha konasana with bolster
breath awareness

sukasana
tail bone awareness
forward fold
side bend
(second side)

all fours
cat/dog tilt
childs
half dog
round towards childs
roll up vajrasana

demo:
plank to down dog

plank
down dog
plank
lower to sphinx
windshield wipers
round towards childs
plank
down dog
uttanasana

shoulder awareness
swamp monster/cactus

chi gong inspired arm movement from side to side/front to back
shoulder opening aka "spring training stretch"
(both sides)

tadasana
ujayyi pranayama
hands to rib cage

1/4 sun salutations x6

1/2 sun to lounge
hamstring stretch
crescent moon pose
rock it forward uttanasana
(second side)

warrior 2 dance
wide`leg forward fold
(second side)

demo

warrior two dance
windmill to lounge
down dog
childs
plank
down dog
uttanasana

(second side)

tadasana
tree pose x2

sun salute to malasana
wide leg forward fold
baddha konasana

roll onto backs
knee into chest
suptapandangustasana (big hand to toe) with strap
(second`side)

bridge pose x2
windshield wipers

spinal twist
savasana
sit