Yoga Basics 11.17.08

opener: supine baddha konasana with bolster
breath awareness

transition to back
knees to chest
rock from side to side

right knee into chest with fingers interlaced around kneecap
inhale straighten arms and send knee away from you
exhale pull knee in towards to heart. x4

extend right leg with strap
supta padan gustasana- hand to toe pose
take it up, out, and over towards right (5 breaths or so)
back to center, and over to the left w/ thumb in the right hip hinge
back to center, ab work
release, pause, notice

second side from the top

roll up to a seat
baddha konasana foot massage
sukasana tailbone awareness
forward fold

second side

release legs
dandasana

all fours
cat/dog tilt
childs
half dog
childs
sphinx
windshield wipers
childs
virasana

demo

forearm dolphin plank x2
rest in childs

utanasana
roll up to standing

shoulder awareness:
swamp monster/cactus arms

tadasana
hands around rib cage
uggayi pranayama

1/4 sun salutes x5
1/2 sun towards lounge with block option
crescent moon
rock it forward towards utanasana
roll up

second side

1/2 sun towards lounge
down dog
plank
lower to sphinx
windshield wipers
childs

all fours
down dog
utanasana
roll up

second side
with cobra (instead of sphinx)
windshield wipers
childs
transition onto back

bridge pose x2
spinal twist

savasana
sit