Yoga Basics, Wednesday at 5:15

opener: take a comfortable seat at the wall with a block in between the shoulder blades and the wall. most peeps placed a folded blanket under their sitting-bones for support.

this was a beautiful opening. the talking points were on relaxing the shoulders blades towards the block, and allowing the back of the heart to receive the support of the block to encourage the opening of the rib cage and across the chest.

release and switch cross of legs. second side.

sukasana forward fold through the middle- 10 breaths or so
release. switch cross of the legs. second side.

dandasana

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

demo

dolphin plank
childs
virasana
dolphin plank towards down dog on forearms
childs

all fours
plank
down dog
uttanasana
roll up

shoulder opening:
"spring training stretch" both sides
swamp monster/cactus arms

give-yourself-a-hug stretch towards eagle wrap (inspired by tucker)
release arms overhead and interlace fingers behind back
utanasana
roll up

second side- hug towards eagle wrap with the arms

tadasana alignment
1/4 sun salutations x6
1/2 sun towards lounge with blocks
hamstring stretch
crescent moon balance play with cactus arms
rock it forward
utanasana
roll up

second side

warrior 2 dance and hold
wide leg forward fold
second side

triangle pose (trikonasana) with block
windmill hands towards lounge
down dog
plank
sphinx with
windshield wipers
childs
plank down dog
uttanasana
roll up

second side- from childs roll up virasana

take a seat

uppavista konasana
janu sirsasana twist
unwind and take it up, out, and over- side stretch

second side

baddha konasana
roll onto backs
knees to chest and rock
release arms overhead windshield wipers- knees side to side

bridge pose x2
forehead towards knees for abdominals

spinal twist
savasana
sit