Yoga Basics, Monday at 5:15

supine baddha konasana with bolster
this opening pose seems to be very effective for reintroducing the breath.

sukasana
side stretch
forward fold
repeat pattern on second side

all fours
cat/dog tilt
childs
half dog
childs
plank
down dog
utanasana
roll up

shoulder opening sequence:
shoulder shrugs
swamp monster/cactus
arm press
eagle wrap (both sides)
shoulder rolls

tadasana
ujayyi breath with hands on the upper rib cage

1/4 sun
1/2 sun salutations
lounge with leg off the ground
rock forward
half arch
utanasana
roll up
(repeat second side)

crescent pose with option of arms overhead or in a cactus variation
step back down dog
plank
locust/sphinx
windshield wipers
childs
plank
down dog
utanasana
roll up
(repeat second side)

warrior 2 dance and hold
wide leg forward fold
(repeat second side)

tadasana
balance work
tree pose x2
malasana

seated baddha konasana foot massage

roll onto backs and rock
apanasana: knee into chest x4
hip rotation understanding
eye of the needle
(repeat second side)

windshield wipers
bridge pose x2
spinal twist

savasana
sit