Yoga Basics, Monday at 5:15

virasana with 1 to 2 blocks under the sit bones.
bring awareness to the pelvis, the sacrum and tail bone.
arm movement: circle arms overhead on the inhale, release hands back down on the exhale x6.
shoulder rotation awareness: forward and back/swamp monster and cactus arms.
shoulder opening with strap

all fours
cat/dog tilt
childs
half dog
childs
plank
dog
utanasana

tadasana
ujayyi breath
1/4 sun salutations
1/2 sun toward lounge sequence x3

demo
wall splat
warrior 1 at the wall (both sides)
wall dog
release utanasana
roll up

demo
wall splat
warrior 3 hold
release thru to warrior 1
step back wall dog

second side:
release utanasana
roll up

center of the room:
warrior 1 with cactus arms variation
lounge (release hands around front foot)
down dog
childs
sphinx
windshield wipers
plank
down dog
utanasana
roll up

second side

sun salutation toward the earth thru malasana
roll onto backs and rock
hamstring stretch with the strap (both sides)
bridge pose x2
windshield wipers
supine baddha konasana
spinal twist

demo
legs up the wall with bolster under hips
savasana