the heater is not working and it was chilly in the studio. this inspired the class sequence to be a bit more active in the beginning to get the blood flowing.
opener: cushy seated meditation with bolster and blanket for comfort and support.
sukasana: tail bone awareness and spinal movement
forward fold
side stretch aka "tipping buddha"
switch the cross of legs
repeat pattern on the other side
roll onto backs
knees into the chest rock
apanasana on the right side
hamstring stretch with strap- take up, out, and over on both sides
release, pause, notice
repeat pattern on the left side
all fours
cat/dog tilt exploration with breath
supported childs pose with bolster and lots of blankets
transition: stretch out the back of knees by drawing the heel towards the wall
bound supta baddha konasana will bolster lenghthwise under spine and rolled blanket under the thighs. weave strap around the low back and under the soles of the feet for support. this can create a nice traction on the sacrum.
transition into supported side lying rest pose
supported spinal twist (forward fold) with bolster
both sides
savasana
sit
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