Yoga Basics, Monday at 5:15

a mix of regulars and new peeps. a combination of shoulder, wrist, and ankle injuries. i arrived with the intention of offering something new to open with, but my plan went out the window once the group landed on their mats. i went with ye old favorite, supine bk, to draw attention towards the breath and flow of prana.

opener: supine baddha konasana on the bolster

sukasana
forward fold
side stretch aka "tipping buddha"

second side

dandasana chest press

all fours
cat/dog tilt
childs
half dog
childs
cobra x2
windshield wiper
childs
utanasana

shoulder rotation
swamp monster/cactus
bow and arrow arms

tadasana
ugayyi breath with hands around ribcage
1/4 sun salutation
1/2 sun salutations
lounge with block option
crescent pose with cactus arms
rock forward to utanasana
roll up

repeat second side

wall splat: the talking points were on bending the knees, rolling the pelvis forward, lifting the sit-bones towards the sky, and pressing through the hands to lengthen the spine from the crone of the head to the tailbone.

demo

wall splat
step right foot forward, warrior 1
wall splat
utanasana
roll up
walking meditation towards the wall

repeat pattern on the left side

demo

wall splat
warrior 3 on the right side
step right foot through to warrior 1
balance play with arms
step forward to come out

repeat pattern on the left side

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

tadasana
1/2 sun salutation towards malasana (squat pose)
sit

baddha konasana
roll on to backs
knees to chest rock
bridge pose x 2
windshield wipers side to side

right knee into chest with fingers interlaced around the right kneecap.
coordinate movement with the breath, sending the knee away and pulling it in towards the heart x4. extend right leg towards the sky.
hip awareness- internal and external rotation
eye of the needle
release, pause, and notice

repeat pattern of the left

savasana
sit