Help of Ojai, Wednesday 1:30 at the Little House

I subbed for tucker adams this afternoon at the little house. 12 ladies came to class. they are all super sweet and treat me like i am their one-and-only granddaughter. as they come into the room, they set up their mats and go straight into savasana with such enthusiasm and ease. they are a delight to be with.

savasana
breath awareness
supta baddha konasana

"supine tadasana": reach fingers towards the feet. flex feet and reach through the heels. lift arms up to the sky on the inhale, and reach the arms over the head (lengthening) on the exhale. x8 rounds with the breath.

reach with the right arm (like you were reaching for fruit). let the shoulder blade lift as you go after the stretch. exhale release arm. repeat with the left arm x8.

leg reach on both sides x8.

alternate left leg and right arm, and right arm and left leg x8.

hip rotation awareness: internal and external.
eye of the needle twist.
(repeat pattern on second side)

standing

feet hip distant
shoulder rolls forward and back
shoulder opening with the strap

sit on edge of the chair
pelvis understanding with hands on the hips
arm press wall to wall
give yourself a hug stretch (both sides)
eagle wrap (both sides)

tadasana
ujayyi breath: hands around the rib cage
1/4 sun salutations x6

chair: hip opener and foot massage (both feet)
"seated tadasana" in the chair

standing

balance work: stretching the top of the foot, side to side balance play, knee in toward the chest (both sides) x2.

take a walk around the room
spinal twist in chair (both sides)
wide leg forward fold extension with chair

roll on to back
knees into chest rock
windshield wiper pose side to side
savasana