Yoga Basics 11.12.08

seated meditation
4-part breath introduction

sukasana
sacrum/tailbone awareness
forward fold
side bend stretch

second side

all fours
cat/dog tilt
childs
half dog
cat/dog tilt
childs
lower to sphinx
windshield wipers
childs
plank
down dog
uttanasana
roll up

shoulder opening:
chi gong inspired movement
cactus/swamp monster
"spring training stretch"

tadasana
ugayyi pranayama
1/4 sun salutations
1/2 sun toward lounge salutes
crescent moon pose
down dog
step it forward utanasana

second side

1/2 sun towards lounge
cobra vinyasa
windshield wipers
childs

second side

tadasana
warrior 2 dance
wide leg forward fold

second side

tadasana
tree pose

1/2 sun salute to malasana
baddha konasana
wide leg forward fold
janu sirsasana twist

roll onto backs
knees to chest

apanasana- interlace fingers on top of the knee cap.
straighten arms and send knee away, exhale pull knee in towards the heart. x4
extend leg, hip rotation awareness
eye of the needle

second side

bridge pose x2
windshield wiper- knees side to side
spinal twist

savasana
sit